4-12/5/18 /  by Muhammad Amir Ayub

5/3/1 week.

I'm still unrecovered and I would not have been able to do more than 1 rep for the deadlift even if I wasn't dieting this cycle. My upper body was feeling pretty good so I kept + 1 on the bench and MP. I now weight between 90.5-91 kg. Maybe another cycle of just maintenance and dieting will get me below 90 kg.

Deadlift:
DL - Up to 200 kg x 1
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - Up to 107.5 kg x 2
TRX Inverted Rows - 1 x 11, 4 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat:
Squat - Up to 142.5 kg x 1
SLDL - 3 x 15 with 20 kg
External rotations while side planking - 2 x 11, 1 x 10 with 8 kg DB

Military Press:
Pullups - 8 x 6, 2 x 5
MP - Up to 67.5 kg x2
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11

Once I'm below 90 kg only will I begin searching for new tourneys to train for.

25/4 - 2/5/18 /  by Muhammad Amir Ayub

3 week.

Final week of pediatric anesthesia posting, which has really screwed up my training, rest, nutrition, everything (studying, blogging, etc). It was so bad that coffee + (sugar free) Red Bull ain't doing anything to me. In fact, my standing heart rate was 59 while juiced up on caffeine at 10 pm while on call.

Deadlift:
DL - Up to 190 kg x 3
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - Up to 102.5 kg x 3
TRX Inverted Rows - 1 x 11, 4 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat:
Squat - Up to 135 kg x 3
SLDL - 3 x 15 with 20 kg
External rotations while side planking - 2 x 11, 1 x 10 with 8 kg DB

Military Press:
Pullups - 8 x 6, 2 x 5
MP - Up to 62.5 kg x 3
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11

Followed up that MP session by complete sleep (luckily I am on PM duty today).

17-23/4/18 /  by Muhammad Amir Ayub

5 week.

I got the reps for the deadlift wrong (did 3 instead of the minimum 5 and I actually wanted 7); it probably doesn't matter as I'm in a state of being most severely fatigued not since the tourney last November. Doing 5 reps would have been the most I could have done, and I probably would have failed trying to get 7 (or even the 6 in the previous cycle). I'm keeping the reps just as prescribed this training month to focus on dialing in the nutrition and getting my weight below 90 kg consistently. And trying to dial in on my stimulant dependence, which is starting to affect my work performance too.

On the plus side, the little bit of rest during the training week helped me get back my targeted reps for the pullups.

Deadlift:
DL - Up to 180 kg x 3
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - Up to 97.5 kg x 5
TRX Inverted Rows - 1 x 11, 4 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat:
Squat - Up to 127.5 kg x 5
SLDL - 3 x 15 with 20 kg
External rotations while side planking - 2 x 11, 1 x 10 with 8 kg DB

Military Press:
Pullups - 8 x 6, 2 x 5
MP - Up to 60 kg x 5
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11