Jazz's Journal

Day 12

Military Press 3x5 (55 kg)

Pull-ups 3x5 (+10 kg assist)

Dips 3x5 (1x10 kg, 2x15 kg)

Neck Pulls 3x5 (55 kg) A little bit too light

Day 14

Bench 3x12 (70 kg) 12, 10, 7

Decline Press 3x12 (25 kg) 12, 11, 9

Seated Row 3x12 (56 kg)

Barbell Row 3x12 (42.5 kg) 10 on last set If I can remember

Day 15

Military Press 3x5 (57.5 kg) 4 on last set

Pull-Up 3x5 (BW) 4 on last set

Dips 3x5 (2x15 kg, 1x20 kg)

Neck Pulls (seated) 3x5 (55 kg) Much better seated....

Day 16

Partial Deadlifts 3x8 (130 kg)

Bulgarian Squats 6x5 (25 kg)

Calf Raises 3x8 (112 kg ?)

New Program

Day 01

Deadlifts 3x5 (135 kg)

Military Press 5x5 (50 kg)

Pull-Ups 5x5 (3x15 kg, 2x10 kg)

Ab Machine 3x8 (35 kg)

Day 02

Front Squats 3x5 (95 kg)

Bench 5x5 (80 kg, last set 85 kg)

Row 5x5 (65 kg)

Calfs 3x8 (124 kg) seven on last set

Day 03

Good Mornings 3x5 (2x70, 1x75)

Dips 5x5 (25 kg)

Chins 3x5 (15 kg assist)

Hanging Leg Raises 5x5 (BW)

Day 04

Deadlift 3x5 (137.5 kg)

Military 5x5 (52.5 kg)

Pull-Ups 5x5 (10 kg assist)

Ab Machine 3x8 (2x37.5, 1x40 kg)

Day 05

Front Squat 3x5 (97.5 kg) only 3 on last set so added another set (2 reps , 100 kg)

Bench 5x5 (82.5 kg)

Row 5x5 (67.5 kg)

Calf Raise 3x8 (124 kg)

Day 06

Good Mornings 3x5 (75 kg, last set 80 kg)

Dips 3x5 (27.5 kg) 5, 5, 5, 4, 3

Chins 5x5 (10 kg assist)

Hanging Leg raises 3x8 (BW) 8, 6, 5

Day 07

Deadlifts 3x5 (140 kg)

Military Press 5x5 (55 kg)

Pull-Ups 5x5 (lowest assist) 4 on last set

Ab Machine 2x8 (40 kg)

Day 08

Bench 5x5 (85 kg) just completed the reps but twisted my back getting the last rep out

Front Squats 3x5 (97.5 kg) couldn't get the reps out (started off with 3x100 kg but reduced to 97.5 kg)

Row 5x5 (70 kg) Felt really strong today

Calfs 3x8 (133 kg)

Day 09

Good Morning 3x5 (80 kg)

Dips 5x5 (27.5 kg) Just four on last set

Chins 5x5 (lowest assist)

Hanging Leg Raises 3x8 8, 8, 6

Day 10

Deadlift 3x5 (142.5 kg)

Military Press 5x5 (57.5 kg) 3x5, 1x4, 1x3

Pull-Up 5x5 (lowest assist)

Ab Machine 3x8 (42.5 kg)

Day 11

Front Squats 3x5 (97.5 kg)

Bench 5x5 (87.5 kg)

Row 5x5 (72.5 kg)

Calf Raises 3x8 (142 kg)

looking good mate, keep up the hard work!

Cheers mate, still progressing but suffering a bit from fatigue this week...


Day 12

Good Mornings 3x5 (82.5 kg)

Dips 5x5 (27.5 kg)

Chins 5x5 (3xBW, 2xassist) 4, 3, 5, 5 Found the bodyweight chins difficult due to wide grip bar (will use palms facing next time).

Hanging Leg Raise 3x8 (BW) 8, 8, 6.5

Day 13

Deadlifts 3x5 (145 kg)

Military Press 5x5 (57.5 kg) 5, 5, 5, 4, 3+1 (rest pause)

Pull-Ups 5x5 (3xBW 1 x assist) 5, 5, 5 (just), 3 (lowest assist) + 2 (10 kg assist), 5 (10 kg assist) So average weight lifted about 87 kg

Ab Machine 3x8 (45 kg)

Day 14

Front Squat 3x5 (100 kg) 3 on last set

Bench 5x5 (90 kg) 5, 5, 4, 5, 4

Row 5x5 (75 kg) 4 on last set

Calf Raise 3x8 (133 kg)

what's this one Jazz? Looks a bit like Rippetoe?