Week 1 Day 1

Exercise Weight Reps completed Reps Sets

Squats 110 5,5,5,5,5 5 5
Front Squat 90 (60kg) 8,8,8 8 3
Box Squat 100 3,3,3,3,3,3 3 6
Kroc Rows 80lbs 15,15,15 15 3
Pull-ups
HIIT no more time
Abs hanging leg raises 15 3

Week 1 Day 2
Exercise Weight Reps completed Reps Sets
Bench 72.5 2,2,2,2,2,2 2 6
Military Press 40 8,8,8 8 3
Push-ups 10,13,13 12 3
HIIT(burpees) 10,10
Abs(vleg raises) 12,12,12
tricep extensions 20 12,12,12 12 3
pullover 40 12,12,12 12 3
 Week 1 Day 3
Exercise Weight Reps completed Reps Sets
Bench 72.5 3,3,3,3,3,3 3 6
Miltary press 40 8,8,8 8 3
Push-ups 10 3
HIIT (burpees) 10,10,10
Abs
tricep extensions 20 12,12,12 12 3
pullover 40 12,12,12 12 3

Week 1 Day 4 (77.4kg)

Exercise Weight Reps completed Reps Sets
Deadlifts 135 5,5,5,5,5 5 5
Bench 72.5 4,4,4,4,4,4 4 6
Military press 40 8,8,8 8 3
tricep extensions 20 12,12,13 12 3
Pullovers 40 12,12,12 12 3
pushups 12 3
Good mornings 50 10,10,10 10 3
Stiff Leg DL 100 10,10,10 10 3
Reverse hypers 35lbs 10,10,10 10 3
 Week 1 Day 5
Exercise Weight Reps completed Reps Sets
Week 1 Day 1
Notes
EZ. Pain in left upper back. Must be in the set-up. Used the adidas shoes and they were okay
too
Did only 60kg bec I was practising the form. Left wrist hurts but manageable
used the lowest box plus 3 plates

Week 1 Day 2
Notes
Easy with 3 mins rest in between
EZ
Week 1 Day 3
Notes

1 Day 4 (77.4kg)
Notes
EZ. Brought shake for extra carbs
EZ. Bracing helped
Week 1 Day 5
Notes
 Week 2 Day 1
Exercise Weight Reps completed Reps Sets

Squats 115 5,5,5,5,5 5 5

Bench 72.5 5,5,5,5,5,5 5 6
Front squats 70 6,6,6,6 6 4
Box squats 105 3,3,3,3,3 3 5
Dumbell Press 50lbs 12,12,12 12 3
Plate raises 25 12,12,12
Dips

Week 2 Day 2
Exercise Weight Reps completed Reps Sets

Bench Press 72.5 6,6,6,6,6,6 6 6

Good mornings refer to week 1
Front squats refer to day 1
DB press refer to day 1
Plate raises 25 12,12,12 12 3
DB press 50 12,12,12 12 3
Dips
 Week 2 Day 3
Exercise Weight Reps completed Reps Sets
Box Squats Refer to day 1
Straight Leg DLs Refer to week 1
Reverse Hypers refer to week 1
DB press Refer to day 2
Tricep extension refer to day 2

Week 2 Day 4
Exercise Weight Reps completed Reps Sets
Deadlifts 144kg (315) 5,5,5,5 5 4
straight leg DLs 225lbs 10,10,10 8 3
Good mornings 135lbs 8,8,8 8 3
Hyper extensions 35lbs 8,8,8 8 3
Tricep extensions Refer to week 1
Plate raises Refer to day 3
Pullovers Refer to week 1
HIIT
 Week 2 Day 5 (78kg)
Exercise Weight Reps completed Reps Sets
Bench 78 5,5,5,5,4 5 5
DB press 50lbs 12,12,12 12 3
plate raises 25lbs 12,12,12 12 3
Dips
 Notes
Hard to squat in Zest, ugly rack, not enough carbs, did DLs 2
days before so not fully recovered
fatigue from squats and from the trip
left hand should be closer to middle

Notes
Not enough warm-up, rest was weird,fatigue from bench the
day before
Notes

Notes
 Notes
Failed last rep FUCK, at least all reps were with pause, ate 3
hours before gym with 1 cup oatmeal so I was a little depleted
 Week 3 Day 1
Exercise Weight Reps completed Reps Sets

Bench Press 72.5 2,2,2,2,2,2 2 6

DB Press 50 12,12,12 12 3
Plate Raises 10kg 12,12,12 12 3
Pushups 12,12,12 12 3

Week 3 Day 2 (171.5)

Exercise Weight Reps completed Reps Sets

Squats 125 4 6
Front squats 70 5,5,5,5 5 4
Bench squats 135 (did 130) 5,5,5,5,5 5 5
Bench 72.5 2,2,2,2,2,2 2 6
Dips 12,12,12,12 12 4
DB Press 50lbs 12,12,12 12 3
Plate Raise 25lbs 12,12,12 12 3
 Week 3 Day 3 (170.75)
Exercise Weight Reps completed Reps Sets
Deadlifts 153 4,4,4,4 4 4
below knee DL 160 3,3,3 3 3
Above knee DL 170 5,5,5 5 3
DB Press Refer to Day 2
Plate Raise Refer to Day 2
Kroc Rows 80 15,15,15 15 3

Week 3 Day 4
Exercise Weight Reps completed Reps Sets
Bench 82.5 4,4,4,3 4 4
DB press 50 12,12,12 12 3
Plate raises 10kg 12,12,12 12 3
Dips 12,12,12,12 12 4
 Week 3 Day 5
Exercise Weight Reps completed Reps Sets
 Notes

Notes

Fatigued from bench the day before, trying to cut so

this might affect my lift. Nonetheless, I still completed
the exercise.

the workout during week 4, day 1. Did box squats without resting my legs in the box
used the higher bench in the squat rack area.
Superset with kettlebell swings
 kept farting during reps,Notes
DL after 2 day rest from
illness, still managed to do it.

Weak from low bar squats the day before, left shoulder
Notes for this workout. pause
pains, fatigue, caused difficulty
for first 2 reps only. Failed my last rep for the last set
Notes
 Week 4 Day 1 (188.5)
Exercise Weight Reps completed Reps Sets

Squats 130 3,3,3,3,3,3 3 6

Box Squats Refer to week 3
Midrange squats 130 3,3,3 3 3
Lock out squats 160 5,5,5 5 3
Pull Ups
Kroc Rows 80lbs 15,15,15 15 3

Week 4 Day 2
Exercise Weight Reps completed Reps Sets
Bench 82.5 Refer to week 3 last bench
 Week 4 Day 3 (168.5)
Exercise Weight Reps completed Reps Sets
Deadlifts 162.5 3,3,3,3,3,3 3 6
below knee DL 170 3,3,3 3 3
Above knee DL 180 5,5,5 5 3

Week 4 Day 4 (76.6 kg)

Exercise Weight Reps completed Reps Sets
Bench 87 3,2,3 3 3
Board Bench 6" 100 3,2 3 2
Board Bench 4" 95 3,3,3 3 3
Board Bench 2" 90 3,2,3 3 3
 Week 4 Day 5
Exercise Weight Reps completed Reps Sets
Bench 72.5 2,2,2,2,2,2 2 6
 Notes
Was feeling sickly when I woke up, managed to complete
the lifts, amply carbed up the day before

Notes
weakened state, results came out the day before so I was
Notes
depleted and fatigued, ugly fucking form. I need to fix my
form again and practice bracing

Notes
Super depleted, did not get enough sleep.
 Notes
Easy weight, got enough rest
 Week 5 Day 1
Exercise Weight Reps completed Reps

Squats 135 2,2,2,2,2,1 2

Box Squats 100 0 3

Week 5 Day 2
Exercise Weight Reps completed Reps

Deadlifts 170 2,2,2,2,2,2 2

Week 5 Day 3
Exercise Weight Reps completed Reps
Bench 92 2,1 2
Board bench 6" 3,2,0 3
Board bench 4" 1,0,0 3
Board bench 2" 0 3
Sets Notes

Weird recovery period from the festivities beforehand,

tried to go below parallel, need to be conscious about
6 this
Tried to do it but failed, coach opted for me not to do it
6 anymore

Sets Notes

Manageable weight, straps broke during 4th set, had to

hook grip for 2 more sets but still finished. Back not that
6 painful.

Sets Notes
2 Changed grip at second set
3 Fatigued, cant finish the set anymore
3 FAIL
3 FAIL
 Week 6 Day 1
Exercise Weight Reps completed Reps Sets

Bench 72.5 2,2,2,2,2,2 2 6

Week 6 Day 2
Exercise Weight Reps completed Reps Sets

Squats 140 2,2,2,2,1 2 5

Mid range squats 145 3,3,3 3 3
Lock out squats 165 5,5,5 5 3

Week 6 Day 3
Exercise Weight Reps completed Reps Sets
Deadlifts 175 1,1,0,1,1 1 5
 Notes

Easy weight, light breakfast only

Notes
Manageable weight, got tired in last set last rep, kind of tilted
behind

Notes
 lacked sleep for one hour, fatigued from the day (hassle day), ate
just enough, still finished it though. Came back to my earlier form
at the top sets but practiced fixed form for lower sets, I don’t like
the ensayo straps.
 Week 7 Day 1 (169.5)
Exercise Weight Reps completed Reps Sets

Squats 147 1, 1(330 with spot), 1 1 3

Bench 106.8 (235) 1,1,1,1,1 1 5

Week 7 Day 2
Exercise Weight Reps completed Reps Sets

Bench 72.5 2,2,2,2,2,2 2 6

Kroc Rows
HIIT

Week 7 Day 3 (170.5)

Exercise Weight Reps completed Reps Sets

Deadlifts 180/185 1 x 180 (395), 1 x 185 (405). 1 1

hanging leg raises 15,15,15

Week 7 Day 4
Exercise Weight Reps completed Reps Sets
Bench 97/100
69.5)
Notes

max out week, exceeded my target, still not tired but settled for 147. got rest
for the weekend plus sufficient carbs, got 315 without spot
Exceeded my sets, did it but only because of spot, might try 225 as target
max (this should have been 1x3 at 95kg)

2
Notes
Tried a slightly wider leg distance for arch and it felt 50% better. Will try this
on my next cycle.

70.5)
Notes

180kg felt easy, went for 185. first attempt failed. Second attempt successful.
BIG NOTE. Easier for me to lift the weight when I pump myself up and be
explosive. Consider applying this to other lifts.

4
Notes
 Week 8 Day 1 (171)
Exercise Weight

Squats 73.5

Military Press 35
HIIT
Abs

Week 8 Day 2
Exercise Weight
Bench 47.5
Bicep curls 50
HIIT
Abs

Week 8 Day 3 (169.25)

Exercise Weight
Deadlifts 92.5
Tabata
Abs
 Week 8 Day 1 (171)
Reps completed Reps Sets

12,12,12 12 3

12,12,12 12 3

Week 8 Day 2
Reps completed Reps Sets
12,12,12 12 3
12,12,12 12 3

Week 8 Day 3 (169.25)

Reps completed Reps Sets
12,12,12 12 3
 Notes

Notes

Notes
Practiced sumo form at last set