SSB Squats:
95kg x3
108kg x3
PR Set 122kg x11, estimated 1rm = 167kg (-3kg from last time)
Joker 135kg x3
Viking Press FSL 49kg 5x5
RFE Hatfield Squat 20kg a side - 3x10
DB Lateral Raise 14kg - 3x12
DB Kroc Row 35kg x26
Daily Work
Pullaparts x70
Pushdowns x45
Neck x30
Core x20
Squats weren’t surprising on the PR set that it’s slightly down, however not bad considering I woke up chesty AF, currently sipping Lemsip. But overall for the week it’s a win, 2 new PR’s and improving trends on TBDL and Kroc Row.
Will be looking at another workout later today with possibly some ABC’s, I also owe unbroken curls and pressups.
Second workout - Hard Conditioning + balance of daily work
ABC complexes, 20kg bells x18
Press-ups x52
Unbroken curls x40
Back ext x25
Forgot how much ABC’s suck, wanted 17 as I was hitting 18 last time I was running these back in September so really pleased I got the 18. Curls sucked which after doing the cleans shouldn’t have come as a surprise
Woke up bunged up and still sore from Fridays exertions. Really didn’t want to deadlift, was tempted to just go for a 5 but decided to get double figures at least. Skipped the joker, upper body work went really well.
Hard Conditioning
Not as bunged up this morning, got 8 or 9 hill sprints in today (lost count) followed by a mile recovery walk. Was Baltic this morning.
Mapped out my plan for the next few months. Saw @SvenG planning to run a 3 week cycle of 5s PRO FSL in between templates as a training/diet break and thought it was a wholly sensible idea, so doing this but with the last week more of a 7 week protocol week. Not increasing the TM as I’m going back up to 85% TM from the 80% dictated for Portals.
Plan after that is to do 3 leader cycles of Pervertor which takes me nicely to a weeks holiday with the anchor to follow post holiday week. After that it’s 1-2 cycles of fat loss and prep depending on body comp, then possibly onto BBB. Goal for this year is to spend most of it gaining, I turn 35 this year and whilst I don’t think my window for gaining is over I’m aware of the diminishing returns.
Daily Work
Pullaparts x80
Pushdowns x20
Pressups x15
Another good one with new Viking Press PR, this is to be expected however given the newness of the lift. Forgot my FSL on squats so bumped it up when I realised my error. Missed off pressups from yesterday and pulled up short today due to time. Will try and remember to get them in later.
Warmup: HLR 1x10, KB swing into high pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift
146kg x5
166kg x3
PR set 185kg x10, estimated 1RM = 247kg +12kg from 3s week
Joker
195kg x1
Swiss bar bench FSL 71kg 5x5
Accessory
Chins:
5kg x11
10kg x9
12.5kg x7
15kg x6
BW x12
Total =45 (+3 reps from last week)
Banded good mornings - 15, 15, 20
Unilateral DB incline press - 10, 7
Banded press-ups - 12, 14, 10
Daily Work
Pullaparts x70
Press-ups x27 (rest done in accessory)
Pushdowns x25
Curls x25
Neck x60
Easy conditioning - 20 mins weighted vest walk
Shit. The. Bed
I had to double check the numbers on dead’s. The PR set was a haze, back is feeling achy anyway so no idea how I pulled that out. Genuinely thought I could have gone a bit wobbly after putting the bar down, thing is I think I could have got more out. It scuppered the heavy singles joker sets I’d planned as the first joker told me that was enough. Chins also moved really well. Pulled up on 1 arm inclines as my shoulder got painful after hitting 7 reps on my problematic right side. Still not a bad start to final portals week
Back is feeling really stiff and achy today, worst it’s been for 18 months. Need to throw in some regular mobility work, just hate doing it and never seem to remember.
Hopefully it’s not too bad and sorts itself out pretty quickly! In my experience when i’ve gone for that extra rep that I know is there, it’s 90% fine by the time squat day comes around.
@cdep89 thanks, it’s not too noticeable when I’m moving around just a bit achy getting out of bed in the night for a piss and getting up this morning. Suspect it’s a tweak and a symptom of something else rather than the actual problem
As mentioned my back is still achy but better than yesterday. Squats I was a bit apprehensive about but the weight moved well. Decided not to risk it and do the single leg RDL’s I’d planned however. Whole session was disrupted due to kids so got in less work on accessory and daily stuff then planned. Still a win on the whole with a new Viking Press PR and getting the work done on other movements.
@rugby_lifting thanks, to be honest it’s just a good habit to be in. My shoulders thank me for the daily pullaparts and joints for the curls/pushdowns
Portals 5x5/3/1 Anchor, 1’s Week, Session 3
Warmup: HLR 1x10, Plyo Pressups 2x4
Swiss Bar Bench:
71kg x5
80kg x3
PR set 89kg x9, 1rm =116kg - equal to PR
Jokers:
94kg ™ x1
100kg x1
105kg x1
Trap Bar Deadlift x0
Accessory:
Unilateral DB Press 35kg - 2x10*, 19kg x25* - *= rest/pause
Hip Thrust 75kg, 85kg - 4x12
Daily Work:
Pullaparts x80
Neck x35
Pressups x30
Pushdowns x43 (unrbroken set with thin band)
Curls x30
Got some deep bicep soreness this morning, can only assume it’s from the snatches yesterday weirdly.
Top set on bench was probably affected by the soreness, the last rep was a bit of a grinder with my right side lagging a bit. Still, got a joker rep with two plates each side which was a decent enough milestone.
Skipped the trap bar deadlifts, I’ve had a suspicion that the programming on this template is degrading my squat performance and I don’t think the FSL sets give me enough of a positive to justify them. Tomorrow will tell.
Looks like I was right about the deadlifts impacting the squats as I was not expecting that PR set. If I’m being honest the constraint was probably how gassed I was not how strong I am. Zero curls or press-ups today. Think I’m going to abandon the daily press-ups as I think it’s impacting upon recovery on my shoulders and perhaps do them on WOD days only.
So that’s it on the portals template. Going to do a full write up later and post on the 5/3/1 area as a separate thread.
Have really enjoyed this template, all the PR’s are up from where they were before running. Next up will be 5s Pro FSL 5x5 for 1 or 2 cycles depending on fat loss. I’m really quite ready for a diet break, these last couple of weeks I’ve been getting sick of eating. After that I think it’s going to be Pervertor for 2 or 3 leaders