Rosco’s log

[Rosco]

Just finished 3 runs of layne norton PH3. Wanted something easier to follow and less ridiculous volume. Following some Hepburn programming to see how it goes.

I’m a 34 year old 5’10” male weighing around 105kg.
1RMs are squat 200kg, press 80kg, deadlift 232.5kg.

1st workout was 4 singles on squat at 180kg and deadlift at 210kg followed by chins.

Second workout was 4 singles on press at 75kg and bench at 95kg followed by some curls

Just finished 3rd workout. Same set up as workout 1 but with 5 singles.

All pretty easy so far.

[Rosco]

5 singles on press @ 75kg

5 singles on bench 95kg, 97.5kg and 3 100kg.

Started too light on bench so upped it by 5kg.

[Rosco]

6 singles on squat @ 180kg.

6 singles on deadlift @ 210kg

4 sets of chins 10, 6, 4, 2.

Feel 90% as a starting point might have been too conservative. Only 4 sessions until the weight goes up so may as well enjoy that feeling as I am sure it won’t last long.

[Rosco]

6 singles on press @ 75kg
6 singles on bench @ 100kg
Some curls

All feeing good.

[Rosco]

Squat 7 singles @ 180kg
Deadlift 7 singles @ 210kg
Chins (10,7,4,2)

All fine.

[Rosco]

Press 7 singles at 75kg
Bench 7 singles at 102.5kg
Curls

Upped bench by 2.5kg as started too light.