End of Cycle 3 - All Cycles

Overhead Press:

46x5 - cycle 1
48x4 - cycle 2
50x5 - cycle 3

Deadlift:

88x6 - cycle 1
92x5 - cycle 2
95.6x3 - cycle 3

Bench Press:

78x4 - cycle 1
80x4 - cycle 2
82x5 - cycle 3

Box Squat:

84x5 - cycle 1
88x5 - cycle 2
92x9 - cycle 3

 I'm very happy with this results, just sad with the pain in my lower back on the deadlift day which made me so weak.

 My Box Squat is exploading and upper body day are a little bit better, I think this is happening because I'm eating more carbs.

 I'm happy with the results and motivated for the next cycle, after my deload :)

Motivation

This guy, a skinny became jacked with  (among other trainings) ... 5/3/1 !

http://www.t-nation.com/promo/t-nation-built-justin-negrete

Shit I heard

Today someone told me that he wants to get fatter because he wants to turn fat into muscle...

Cycle 3 - Week 3 - Day 4 - Box Squat

 Very good training day, my legs are responding very well !

Lifted:

5 reps @ 75% - 75 kgs
3 reps @ 85% -  83,4 kgs
1+ reps @ 95% - 92kgs - 9 reps !! PR !

Assistance:

Boring But Big 5x10 @ 60% - 62kgs
Leg Curl 5x10 - I should have done Splits but I was in a hurry and this is quicker.

I did a massage today, hope it helps recover my lower back quicker, next week I'm going to deload, I didn't want to, but I guess I must do it.

Cycle 3 - Week 3 - Day 3 - Bench Press

 Today it wasn't a bad training day.

 Expected to do:

5 reps @ 75% - 67,6 kgs
3 reps @ 85% - 75 kgs
1+ reps @ 95% - 82 kgs - 5 reps (PR)

Assistance work:

Boring But Big @ 60% 5x10 - 60kgs

And 50 chin-ups: 8 7 7 7 6 6 5 4


I think due to be doing 100 chin-ups per week (50 each upper body day)  is bringing me some results, felt a little bit easier than before.

At the end of the training, I could have done some more assistance work, but I felt good, pumped and fresh, and I want to remain like that, so I think it was a good decision to stop right there.

Doing 5 reps in the heaviest day was good, so I can keep progression on the bench.

Cycle 3 - Week 3 - Day 2 - Deadlift

 This felt bad today, my lowerback started hurting a little bit for the second week in a row.

 Expected to do:

 5 reps @ 75% - 78 kgs - Started to feel my back hurting
 3 reps @ 85% - 86.8 kgs
 1 + reps @ 95% - 95.6 - I did only 3 reps because I didn't want to get worst

 I will do in the next cycle 2 steps back of my deadlift, I'd rather do it well than get injured and build good foundations.

 Assistance I did Boring But Big @ 50% 5x10 and Hanging Leg Raises supersetted with barbell curl 5x10.

Cycle 3 - Week 3 - Day 1 -Overhead Press

 Today was the day of Military Press, I did the following:

Expected:

 5 reps @ 75% - 40kg
 3 reps @ 85% - 44kg
 1+ reps @ 95% - 50kgs

Lifted:

 5 reps @ 75% - 40kg
 3 reps @ 85% - 44kg
 5 reps @ 95% - 50kgs - Personal Record

Assistance work:

 Boring But Big 5x10 @ 60% - 36kgs

 Pull ups, I wanted to do 50 - I did the following sets:

9
8
7
7
7
7
7
7
= 59 reps

I did more than expected because I was feeling good, I woke up 2 hours early than I usually do and my body responded way better. Also the Military Press series felt lighter.