A fagit lifts - Texass baby!

[Spacebound]

Cycle 2, 1+ Bench

BB Bench
62.5 x5
70 x3
77.5 x5

BB Bench Paused
70 x3 x3
75 x2
80 x1
85 x0

BB Row
50 x5
60 x5
70 x5
80 x5
90 x5
70 x10

Incline DB Bench
24 x10 x10 x10 x10

V Bar Pull Downs
90 x10
100 x10
110 x8
100 x10

Close Grip
60 x6 x6 x4

Face Pulls
Cant remember

Shouldnt have gone so heavy on paused bench again. Was feeling pretty weak from the start, everything felt heavy today, one of those days where you feel training natty is a joke

[Spacebound]

Cycle 2, 1+ Deadlifts

 

Deadlifts
110 x3
120 x5
140 x3
152.5 x7

BB Bench Paused
72.5 x4 x4 (2sets)
70 x4 x4 (2sets)

Front Squats
85 x3 x3 x3 x3
90 x1 (Belt)
100 x1 (Belt) rpe was probably about 9

Romanian Deads
80 x8
90 x8 x8(2sets)

Leg Curls
140 x10 x10 x10 dropset 100 x6

Good workout, hit a few rep PBs. Tried out my belt for the first time, felt great on front squats could have probably hit 105/110 but decided to leave it at 100

[Spacebound]

Cycle 2, 1+ OHP

OHP
45 x5
50 x3
55 x7
45 x9

BB Rows
60 x10
70 x10
75 x8 x8 x10(last set had belt on)

OHP
40 x10 x10 x10

Facepulls
3 working sets of 12

Close Grip Bench
60 x6 x6 x6 x6 (fairly easy/fast reps)

DB Curls
12 x10
14 x10
16 x10 x10

Cable Tricep extension
13 x10 x10
14 x9 drop set 9 x10

Bicep Machine Curls
46 x10
54 x10 x10

 

BW 82.00 kg 

Eating 3500cals(ish) per day. Weight has slowly been climbing which is perfect, got some scales so guna weigh each morning and log for consistency regarding body weight.

[AZIDE]

whats wrong with training natty?

[Spacebound]

whats wrong with training natty?

 

when I look in the mirror and I don't see those 3d delts nor those striated quads, I cry everytime.

but seriously I imagine progress would be accelerated significantly with some extra hormones being introduced. Not that I'm going to jump on gear anytime soon

[Spacebound]

Cycle 2, Deload/Active Recovery

BB Squats
60 x3
70 x3
80 x3
90 x3
100 x1 (belt)
110 x1 (belt)
120 x1 (belt + SBDs)

BB Bench
60 x3 x4 x5 x5 x5

Front Squats
60 x10 x10 x10

DB Incline Bench
20 x10
22 x10
24 x10

BB Rows
60 x8 x8
70 x8

Not exactly a typical deload, but dont feel as if i need to deload so just taking two days like this. Next one will be deads and ohp.

Just went for speed and explosiveness but probably went a tad heavy on back squats but f*ck it, 120 wasnt that hard. 

BW 81.55

[Spacebound]

Cycle 2, Deload/Active Recovery

Deadlifts
100 x3
120 x3
140 x3
150 x3
160 x3

OHP
30 x3
35 x3
40 x3
45 x3
50 x3

Romanian Deads
70 x8
80 x8
90 x8

OHP
40 x10 x10 x10

Bicep Curls
12 x10
14 x10
16 x10 x10

Close Grip Bench
50 x10 x10 x10

Calf Raises
3sets x12

Easy money on the main lifts, going get back into cycle 3 on tuesday.

BW 82.10

[Spacebound]

Cycle 3, 5+ Squats

bb squats
80 x5
90 x5
100 x11 (sbd's on this set only)
90 x8

Front squats
80 x3
90 x3 (belt)
95 x3 (belt)
60 x10 x10 x10

Leg curls
130 x10
140 x10
150 x10 drop set 10

Calf raises
3sets x15

Pretty happy with workout, don't really know where I was going with the front squats would like to do some heavy sets then followed by some volume, to bring up quads a but more.

Bw 82.25

[Spacebound]

Cycle 3, 5+ Bench

Bb bench (paused)
60 x5
65 x5
72.5 x7

Bb bench touch and go
67.5 x5 x5 x5

Db row
30 x10
34 x8
38 x8
40 x6 x6

Db Incline bench
24 x10 x10 x10

Vbar pull downs
100 x10
110 x10 x10

Close grip bench
55 x8 x8 x8

Db curls
12 x10
14 x10
16 x10
14 x10

bw 82

[Spacebound]

Cycle 3, 5+ Deadlifts

Deadlifts
110 x5
130 x5
145 x10

BB Bench Paused
70 x5 x5 x5 x5

Front Squats
80 x5 x5 x5

Romanian Deads
80 x8 x8
90 x8
100 x8

Leg Curls
130 x10
140 x10
150 x10 dropset 100 x10

Calf Raises
3sets x12-15ish

Going to consistently run this program as two days on one day off now. Have a video of the 145 x10 set that i might put up sometime

BW 82.25

[Spacebound]

Cycle 3, 5+ ohp

 

Ohp

40 x5 

47.5 x5

52.5 x9

 

Db row

32 x10

36 x8

38 x8

40 x6

34 x10

 

Ohp

40 x10 x10 x10

 

Close grip bench

60 x6 x6 x6 x8

 

Face pulls 

3sets x 10 at 7th plate

 

Tricep push down

3sets x12

 

Bicep curls

12 x12

14 x10

16 x10 x10

 

 

Bw 82.15

[mothebro]

What's your opinon on 5/3/1 so far as compared to Canditos program? I have seen gains on squats and massive gains on bench, but have only gone up around 10kg on deadlift as there isn't really a deadlift dedicated day. 

[Spacebound]

What's your opinon on 5/3/1 so far as compared to Canditos program? I have seen gains on squats and massive gains on bench, but have only gone up around 10kg on deadlift as there isn't really a deadlift dedicated day. 

531 has been pretty good so far, especially for my deadlift. As for bench and squats it's hard to say as of yet. But I think either they are both good and depends on the individual to which program will be more effective. 

[Spacebound]

Cycle 3, 3+ Squats

BB Squats (sbds)
82.5 x3
95 x3
107.5 x8
95 x8

Front Squats
80 x3
85 x3
90 x3 x3 x3 (sbds)
60 x10 x10 x10

Leg Curls
140 x10 x10
150 x10 drop set 100 x12

Trained at a pretty busy time today so conditions where different, so many ultra beta phaggots using all the equipment and lots sloots for that vitamin T boost. 

[Spacebound]

Cycle 3, 3+ Bench

BB Bench Paused
60 x3
67.5 x3
75 x5

BB Bench
70 x4 x4 x4 x4

DB Row
30 x8
34 x8
38 x8
40 x6
42 x6

Incline DB
24 x10 x10
26 x10 x8

V Bar Pull Down
100 x10
110 x10 x10

Close Grip Bench
55 x8 x8 x8

Weak, as f*ck.

Bw 82.45, been eating over 3500cals a day.

[Spacebound]

Cycle 3, 3+ Deadlifts

Deadlifts
120 x3
130 x3
140 x3
152.5 x7 or 8

Bench Paused
72.5 x4 x4 x4 x4

Front Squats (sbds)
82.5 x5 x5 x5

Romanian Deadlifts
80 x6
90 x6
100 x6
110 x6
80 x8

Leg Curls
130 x10
140 x10
150 x10 dropset 110 x10

Calf Raises
3sets x10-15 lightweight.

Lower leg feeling really sore, might have pulled or stretched something, i feel it at the bottom of front squats, calfs are fine though. Deads felt heavy today, could have been better tbh.

BW 82.55

[Spacebound]

Cycle 3, 3+ OHP

OHP
42.5 x3
50 x3
55 x7
40 x10 x10 x10

DB Row
30 x10
34 x10
36 x8
40 x6 x6

Close Grip
60 x6
62.5 x6 x6
65 x8

Front Db raises
10 x10 x10 x10

Face Pulls
3sets x10

DB Curls
14 x10
16 x10 x10
18 x8 (sloppy)

Triceps extension
3sets x12

BW 82.25. Been eating 3500-4000 cals a day, probably will try go for 4000 err day

[Spacebound]

Cycle 3, 1+ Squats

BB Squats (sbds)
90 x5
102.5 x3
112.5 x7 (Grinder city)
95 x8 (pretty easy)

Front Squats (sbds)
80 x3
85 x3
90 x3
92.5 x3

BB Squats Hi Bar (sbds)
80 x10 x10 (easy)

Leg Curls
140 x10 x10
150 x10 dropset 110 x10

Calf Raises
3sets x12 @ light weight

BW 83.2

Thinking about starting a slow cut next week or the week after. Being bloated and fat sucks, need some abs to impress sloots. If i cut i will only continue to cut if i continue to get stronger, which being a novice phaggot should be achievable. 

[Spacebound]

Cycle 3, 1+ Bench

BB Bench Paused
62.5 x5
72.5 x3
80 x4 phaggy time spotter was holding the bar like it was his boyfriends cock.
80 x3 Got some GC to spot me properly
70 x8 tng

DB Row
34 x8
38 x8
42 x6 x6
44 x5

Incline DB Bench
26 x8
28 x8 x8
30 x8

V Bar pull down
100 x10 x10
110 x9

Close Grip Bench
60 x8 x8 x8

Bw 82.2

[Spacebound]

Cycle 3, 1+ Deadlifts (yesterday)

Deadlifts
130 x5
145 x3
162.5 x5

BB Bench Paused
75 x3 x3 x3

Front Squats
85 x5 x5 x5 (raw)
100 x3 (belt)

Romanian Deadlifts
80 x6
100 x6 x6 x6

Leg Curls
130 x10
140 x10 x10

Was hoping for 6-7reps at 162.5 but was still pretty happy. Really hoping to pull 200 by the end of the year
 

[Spacebound]

Cycle 3, 1+ OHP

OHP
47.5 x5
52.5 x3
57.5 x6
45 x8 x8 x8

DB Row
32 x8
38 x8
40 x6
42 x6

Close Grip Bench
60 x6
65 x6 x6

Face Pulls
3sets x12reps

Bicep Curls
14 x10 x10
16 x10 x10

Tricep Push Downs
3sets x12reps


Will be deloading for the next 5 days

[Spacebound]

Cycle 3, Deload Squats

Squats
60 x5
70 x5
80 x5
90 x5
100 x3
70 x10 (hi Bar)

Leg Extension
135 x10

Leg Curls
110 x10 x10 x10

Calf Raises
3sets x15

[Spacebound]

Cycle 3, Bench Deload

BB Bench Paused
40 x5
50 x5
60 x5
50 x5

DB Row
24 x8
28 x8
32 x8
34 x8

Incline DB
16 x10
22 x10
26 x10

V Bar Pull down
80 x10
90 x10
100 x10

Close Grip Bench
40 x6
50 x6 x6

[Spacebound]

Cycle 3, Deadlifts Deload

Deads
60 x5
80 x5
100 x5
120 x5
140 x3

Bench
40 x5
50 x5
60 x3
65 x3

Front Squats
60 x5
70 x5
80 x5 x5

Romanian Deadlifts
80 x6 x6 x6

Leg Curls
130 x10
140 x10

Calf Raises
3sets x10-15

[Spacebound]

Cycle 3, OHP Deload

OHP
35 x5
40 x5
45 x5
40 x10 x10

DB Row
30 x10
32 x10
34 x10
40 x5

Close Grip
40 x6
50 x6 x6

Face Pulls
3sets x10 light

Tricep Push downs
2sets x12 light

DB Bicep Curls
10 x10
14 x10 x10