LostGood's log

OHP
Barxlots
40x5
50x5
55x5
65x7
65x4

Db Seated press
25x10
27.5x10
30x10

Side raises
20lbs x10
25x10
30x10

Seated press
50x10
55x10
60x10

Face pulls
40x10
45x10
50x10

Tbar row
35x10
45x10
55x10

Latpull down
56x10
63x10
70x10
 
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BENCH PRESS
Bar loads
Cg bar loads
60x5
75x3
85x3
95x9

Incline db
30x10
32.5x10
35x10

Peck deck
120x10
135x10
150x10

Peck raises
40x10
50x10x2

Dips
Bw 10x3

Tricep Pull Down
90lbsx15
100x15
110x15

Selec Lat pull down
63x10
70x10
77x10
 
Haven't checked your log in ages, couldn't remember if you were a good lifter or not. Saw that benching session and mirin!

What's the routine here though, seems a bit ad-hoc?
 
There is a 5/3/1 hypertrophy specific program, no idea what it contains though. (I don't think he's doing that)

From what recall the assistance work is done in a 3x8 ish fashion...I'd have to check. The Triumvirate program does some high rep stuff, which isn't BBB.
 
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MoNkeE said:
I can see that now, yes. Hypertrophy assistance with a strength-specific routine.

Interdasting.

Also, wtf is a pec raise? :D
Click to expand...

This just sprung to mind when I heard of it..

tumblr_midplxnjle1re9qieo1_500.gif
 
MoNkeE said:
I can see that now, yes. Hypertrophy assistance with a strength-specific routine.

Interdasting.

Also, wtf is a pec raise? :D
Click to expand...

Lol my own made up name for it, had no clue what its called..

Use the bottom parts of the column, start with arms to the side and bring arms to the front of you keeping them straight. Was shown it a while ago, pulls on the lower part of my pecks and i get a decent pump from it...

But yah i change to wendler 5/3/1 , 5 week ago from a custom routine steven gave me. Been enjoying the 5/3/1, so sticking with it for a few cycles.

The asisstances are abit weird but there some stuff i throw in to build around the muscle's i need on each compound. The 3x10 seems to be working pretty well. Although any advice wont be ignored lol
 
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DEADLIFTS
Rdl 60x10 warmup
80x3
90x3
105x3
120x1 didn't feel right on lift off
120x10

RDL
70x10x3

Hamstring Curl
45x10
50x10
55x10

Calf Raises
Seated
30x10
40x10
50x10

Standing
88x10
97x10
106x10
 
Last edited:
OHP
Barxlots
40x5
55x3
60x3
65x8

Db Seated press
27.5x10
30x2

Side raises
7kgx10
9x10
11.5x10

Seated press
50x10
55x10
60x10

Face pulls
35x10
40x10
45x10

Seated curls
30x10
35x10
40x10
 
BENCH PRESS
Bar loads
Cg bar loads
60x5
80x3
90x3
100x7

Paused bench
70x5x3

Incline db
30x10
32.5x8
35x8

Peck deck
120x10
135x10
165x8

Dips
Bwx10
5x2

Tricep Pull Down
45kgx10
55x10
65x10

Selec Lat pull down
80x10 thought i was doing 60kg, brother and his mate added 2 10's while my back was turned. LoL
90x10x2
 
DEADLIFTS
Rdl 60x10 warmup
80x3
100x3 (should have bin 5)
110x3
125x8

RDL
75x10x3

Hamstring Curl
45x10
50x10
55x10

Calf Raises
Seated
30x10
40x10
50x10
Standing
88x10
97x10
106x10

Bicep curls
12.5x10
15x10
17.5x10

Hammer pulls
30x10
40x10
50x10
 
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