Accessory
DB 1 arm Row 42.5kg - 10,12,12,12,15
Zercher Rear Lunge 10kg a side - 12,11,11
DB Side Lateral Raise 9kg - 4x15 + 1x10 banded lateral raise as dropset
Pallof Press/HKR - 3x15
Daily Work
Pullaparts x75
Pushdowns x100
Curls x50
Neck x30
End of 1st cycle, dropped around 4lbs in 3 weeks which isn’t earth shattering. For the next cycle I’m going to be a bit more aggressive on the deficit. Don’t really feel I can commit to a 12 week gaining programme at the moment as I’m still feeling a bit puffy. TM’s for next cycle will remain where they are, there’s no rush.
Yesterday x8 hill sprints followed by 1 mile recovery walk
5s Pro, FSL 5x5 3s week, workout 2
Swiss Bar Bench 5s Pro
70kg x5
80kg x5
90kg x5
FSL 70kg 5x5
Accessory:
Weighted Chins:
BW x14
5kg - 2x11
10kg - 9,8
15kg - 6,5
BW x14
Total =78, -2 from last week
RFE Hatfield Squat
10kg - 12,13
15kg x8
20kg x8
Landmine Press
25kg x12
30kg x10
Pushdowns - 25,16,19
Daily Work
Pullaparts x75
Neck x50
Curls x30
Core x35
Elbows feeling a bit cranky this morning so was happy to end up with chins only at -2 from last week. Ran out of time a bit on the push accessory so threw some pushdowns in with higher volume over low rest periods
Daily Work
Pullaparts x50
Pushdowns x30
Neck x0
Curls x0
Got the %'s for this session wrong on the first set hence why the FSL was 10kg’s lighter. Did all of this in just over 50 mins, don’t know how it took me so long and yet got so little done. Ran out of steam on the deads and bar speed was piss poor, can only assume it’s an effect of decreasing the calorie intake again this week. Also felt like my flooring solution for the deads was affecting my performance. In order to protect my wooden floor I lift off blocks but use some matting to put myself level with the blocks to negate the height. Could probably use a more substantial material as I felt like I couldn’t get a good grip from my feet.
Accessory
DB 1 arm Row 42.5kg - 14,14,15,14,14
Swiss Bar Hip Thrust:
95kg - 12,15
105kg x14
DB Side Lateral Raise 11.5kg - 14,12,14
Daily Work
Pullaparts x65
Felt much better training this morning but was constrained with time due to my kids, youngest was up before 4am and had to contain her and make sure she was settled before I could do my thing. My other daughter starts her medication this morning to hopefully help delay the progression with her condition, this needs to be given every morning before 6am.
Press moved really well and the DB row numbers keep going up, only had about 40 minutes to train so did well to get as much in as I did. Weighed myself this morning and my weight is pretty static, having said that I feel and think I look leaner but I do want my scale weight to come down before I start gaining, 223lbs is not a good starting weight prior to a gaining phase for me so may end up deficit dieting a while longer than I’d planned.
Had a proper rest day yesterday and a bit of a carbs reload, felt the benefits of this today. The first good morning set I realised after the 2nd rep I needed to go, if you know you know.
Accessory:
Chins:
BW x15
5kg - 11,12
10kg - 9,10
15kg - 5,6
BW x10
Total = 78, same as last week but higher numbers on the weighted ones, was spent by the last BW set
Humane Burpee x10 rounds in 10:15
Followed by EMOM:
x2 Clean and Press
x2 Row
x2 Snatch
Single KB, both sides in each round x10 rounds
All above with 24kg KB
No training since Wednesday, came down the flu a fucking gain. Bit better this morning, felt like I needed to get some work in, not eat much or properly since Wednesday afternoon.
5s Pro, FSL 5x5 5s week, workout 4
Viking press 5s Pro
49kg x5
57kg x5
65kg x5
FSL 49kg 3x5
Accessory:
Meadows row
20kg x15
25kg - 3x12
Banded side Lateral raise - 4x15
Back ext BW 2x10
HLR - 3x10
Daily work
Pullaparts x80
Pushdowns x50
Curls x30
Nothing too strenuous but it was still hard going especially as I made the decision to just get up and go within 5 mins of a protein flapjack and bottle of lucosade
Daily work
Face pull x60
Neck x20
Pushdowns x15
Curls x35
Todays objective was just don’t die. Spent the rest of yesterday paying for the mornings workout despite managing to eat more food than I’d done in the past 3 days. Really doubted I’d got it in me today for the top set squat particularly when a warmup set of 85kg felt ridiculously heavy. Accessory and supplemental work dropped some sets and reps. Glutes, hips and hammy felt really tight and the second FSL set felt like dog shit. I achieved the objective however much I’m already paying for it now
Chins numbers staying static, this is my last week of 5s Pro. Moving into 6 weeks of Fat Loss and Prep after next weeks 7WP so accessory work will look very different, it’s probably time for a change anyway.
Yesterday - easy conditioning. 1hr weighted vest walk, around 3.7 miles.
Today
5s Pro, FSL 5x5, 1s week workout 3
Trap bar deadlift 5s pro
157kg x5
178kg x5
199kg x3
FSL 157kg 1x5
Accessory
Pull-ups - 5x10
Unilateral DB bench
34kg x8, 10
36.5kg x8
39kg x5
Single leg suitcase deadlift
20kg x12
24kg - 10, 10
Hanging knee raises - 3x15
Daily work
Pullaparts x50
Pushdowns x0
Curls x0
Neck x0
3rd rep into topset got a shooting pain up my left glute/hip which put the lift to shit for the remaining reps. Tried to shift the FSL but after the first set it was clear I’ve injured something.
Hope it’s nothing serious dude. If it’s not too painful maybe you’ll get away with just a deload on your squat day and back to PRing next Deadlift day depending on how you feel. I see you mentioned you felt tightness there when doing Squats so maybe it’s a case of the flu fatigue but like all of us, we’d much rather keep pushing hard than work back up slowly. I’ve definitely felt like i’m on the brink of little injuries like this a few times.
Accessory
DB Side Lateral Raise 11.5kg - 14,15,14,14
Swiss Bar Curls 5kg a side - 3x10
Plank 1 arm row - 3x12
Med Ball V-ups - 12,9,10
Daily Work
Pullaparts x80
Neck x35
Pushdowns x45
Back stiff AF expectedly. Next week planning 7WP anyway, was going to be a TM x5 week but going for a deload instead. Not going to put my TM’s up in any case until I’ve finished dieting at the end of the next 6 week cycle.
