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
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
FSL 70kg 5x5
5kg - 2x11
10kg - 9,8
15kg - 6,5
Total =78, -2 from last week
RFE Hatfield Squat
10kg - 12,13
Pushdowns - 25,16,19
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
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.
DB 1 arm Row 42.5kg - 14,14,15,14,14
Swiss Bar Hip Thrust:
95kg - 12,15
DB Side Lateral Raise 11.5kg - 14,12,14
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.
Face pull x60
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.
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.
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
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.