Toasteh does StrongLifts

W3D1: ohp

20kg x 5/5/3

30kg x 5
30kg x 3
35kg x 7

hanging leg raise 15/11/9/10/11
slower this time to reduce swinging, definitely felt it more too.

underhand lat pulldown

80kg x 9
75kg x 11/12/9/9
 
W3D2: deadlift

30kg x 5
35kg x 5
45kg x 3

55kg x 5
60kg x 3
70kg x 3

leg extension 45kg x 21/21/20/20/16

leg curl 25kg 20/20/20/20/20

hanging leg raise 16/12/10/9/10

all were 2min between working sets except 2m30 on leg raises. thought I'd go for some exercises from Dave Tate's Periodization Bible for the accessories.
 
W3D3: bench

20kg x 5
25kg x 5
30kg x 3

35kg x 5
40kg x 3
45kg x 8

lat pulldown (regular) 33kg x 20/13/10/10/10

tricep pushdown 21.25kg x 17/15/13/10/10

pushups x 15/10/8/6/7
 
W3D4: squats

30kg x 5
35kg x 5
45kg x 3

55kg x 5
60kg x 3
70kg x 3

leg curls

25kg x 20/20/20/20/20

hanging leg raise 17/12/11/10/11

leg extension machine was out of order and squats weren't great. Need to decide if there's any point to a deload week at these weights or just figure out the weights for the next cycle and push on.
 
Decided there's not much point with a deload week at these weights, it'd just be 6 sets of the bar and a few fractional plates. Pressing on with Week 1 of the next cycle. Calculated 1RMs as follows based on W3 results:

OHP: 43kg
Dead: 78kg
Bench: 56kg
Squat: 78kg

pretty much as i expected bearing in mind im on a cut. Plugging this into the spreadsheet gave me:

W1D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 5
30kg x 5
35kg x 6

lat pulldown (regular)

33kg x 20
40kg x 14/11/10/10

tricep pushdown

21.25kg x 19/17/12/11/11

all with 2m between work sets
 
missed the gym on friday as i spent pretty much all day in bed with a stonking headache/sore throat/manflu. back in today.

W1D2: Deadlifts

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 8

leg curls

27.5kg x 20/17/15/16/15
 
W1D3: Bench

20kg x 5
30kg x 5
35kg x 3

35kg x 5
40kg x 5
50kg x 5

lat pulldown (regular)

40kg x 12/12/12/11/11

brocepz (each arm)

10kg x 12/11/10/9/9

all with 2m between work sets
 
W1D4: Squats

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 6

leg curls

27.5kg x 20/17/16/19/16

hanging leg raise 15/12/9/6/7

grip strength was dire on these, not sure what happened there :/
 
W2D1: OHP

20kg x 5
20kg x 5
25kg x 3

30kg x 3
30kg x 3
40kg x 3

BOR

30kg x 20/20/15/11/12

tricep pushdown

21.25kg x 20/18/15/12/12

all with 2m between work sets
 
W2D3: Bench

20kg x 5
30kg x 5
35kg x 3

40kg x 3
45kg x 3
50kg x 3

lat pulldown (regular)

40kg x 16/12/12/12/11

brocepz (cable curl)

21.25kg x 8
18.75kg x 11/11/10/9

weaknasty session today :(
 
Back in the gym tonight after a week off in London, sadly it was absolutely heaving (damn students back after easter). restarted the 5/3/1 cycle I was on:

W1D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 5
30kg x 5
35kg x 6

lat pulldown (regular)

40kg x 18/13/12/11/10
 
W1D2: Deads

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 6

leg extension

50kg x 20/18/15/15/15

leg curl

30kg x 20/20/16/16/16

hanging leg raise 20/16/13/12/12
 
W1D3: Bench

20kg x 5
30kg x 5
35kg x 3

35kg x 5
40kg x 5
50kg x 4
40kg x 9

lat pulldown (regular)

40kg x 18/14/13/12/11

tricep pushdown

21.25kg x 20/18/13/10/10

hanging leg raise

20/16/14/12/13

brocepz (each arm)

10kg x 10/10/10/10/10

bench was not the most stronk, hopefully made up for it with dem der accessories
 
Last edited:
forgot to update on tuesday because am pleb

W2D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 3
35kg x 3
40kg x 3

lat pulldown (regular)

40kg x 20/16/13/12
47kg x 8

tricep pushdown

21.25kg x 20/17/14/13/13
 
W2D2: Deads

40kg x 5
40kg x 5
45kg x 3

55kg x 3
60kg x 3
70kg x 8

leg curl

30kg x 20
40kg x 10/10
45kg x 10/10

leg extension

55kg x 10/10/10
60kg x 10
65kg x 10

hanging leg raise 20/18/12/12/8

played around with the weight on the accessories, figured 5x failure wasnt the best approach. might need to go back to the periodization bible on this one.
 
W2D3: Bench

20kg x 8
30kg x 5
35kg x 3

40kg x 3
45kg x 3
50kg x 4

BOR

40kg x 10/10/10/10/10

lat pulldown (regular)

47kg x 10/10
40kg x 10/10/10

tricep pushdown

23.75kg x 10/10/10/10/10

brocepz (barbell curl)

20kg x 10/10/8/8/6
 
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