Jenhan Week 4, 5 ,6 with videos

Weights in lbs, 5 reps all.


Week 4 Day 1
Squats - 95/105/115/135/185/185/185
Press - 45/45/65/90/90/90
Rows - 65/65/75/115/115/115

Week 4 Day 2
Not done.

Week 4 Day 3
Not done.

Was a sad sad week for me. I was denied entry to the gym due to membership misunderstanding. I was all prepped up, was looking forward to finally squatting my own body weight and was denied. Suckiest feeling! Denied entry…pfft. Took a whole week to settle.

*Please note strength loss and also progress after absence for about a week.

Week 5 Day 1
Squats - 95/105/115/135/185/185/185
Bench - 65/65/85/135/135*/135*
Deadlifts - 95/115/135/190/190/190

*spotter helped quite a bit on set 2 and 3

Things to note: Squats was the hardest ever. Strength loss after just one week of absence was very prominent.

Week 5 Day 2
Squats - 95/115/135/190/190/190
Press - 45/45/65/95/95/95 x3
Rows - 75/95/125/125/125 x3

Note: Performance in Press and Rows has dropped significantly. Was really up on having aced the Press the last time I did it, but now progress interrupted again.

Week 5 Day 3
Squats - 95/105/115/135/195/195/195
Bench - 65/75/85/135/135/135
Deadlifts - 115/135/190/190/190

Video:

195lbs Squat. 1st set.

Note: Finally squatted my current bodyweight! 88.6kgs. Bench was awesome, finally aced 135lbs. Deadlifts didn’t raise because I was just too tired and I realize my grips were becoming weak. Thumb was starting to slip off.

Extras: Roman sit up with 5 sec hold at parallel – bodyweight x 5 x 3

Week 6’s progress has been quite good. Seems like I have regained my strength to keep on pushing.

Week 6 Day 1
Squats - 95/105/115/135/200/200/200
Press - 45/45/65/95/95/95
Rows - 75/95/125/125/125

Video:

Squats 200lbs, 3rd set.


Military Press 95lbs, 3rd set.


Pendley Rows 125lbs, 2nd set with belt.

Week 6 Day 2
Squats - 95/105/115/135/205/205/205
Bench - 65/75/85/140/140/140 x3
Deadlifts - 115/135/205/205/205

Extras: Hyperextensions – bodyweight + 25lbs x 8 x 3
Barbell shrugs – 85lbs x 12 x 3 ( these two were done superset)

Note: Bench progress has been slow for me, wondering if this is common at this weight? Deadlift weights have been increased a lot (from before) because I felt strong that day and I wanted to my deadlifts to catch up to my squats. Nailed it!

Week 6 Day 3
Squats - 95/105/115/135/210/210/210
Press - 45/65/75/100/100/100
Rows - 75/95/95/130/130/130

Extras: Assisted wide grip pull ups – Bodyweight - 46lbs x 5rep/3rep/3rep

Note: I feel that my trunk needs a lot of work because it is interfering with my form for Pendley Rows. Press is also starting to feel dangerous at 100lbs. Afraid that my weak trunk will compromise form or safety.