Home Shed Gym 5/3/1 - Focusing on the Iron

It was, I suspect tomorrow will be fun. I did take a short break before and after burpees. Needless to say the sweat was pissing out of me and took a good few minutes for my breath to come back. Much rather do some hill sprints than WOD’s to be truthful.

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Anchor, PR’s + Widowmakers, Week 1, Workout 3, 3’s week

BB Deadlift Widowmaker 120kg x20

Seated BB OHP FSL 48kg 5x5

Accessory

Lying 1 leg curls thick green band - 2x25 (each leg)
Meadows row 17.5kg - 16, 20, 20, 20 (each arm)
DB leaning lateral raise 11.5kg - 12, 14, 15, 15, 15 (each side)
Kneeling pallof press medium black band - 3x15 (each side)

Daily work
Pullaparts x55
Neck x50
Calves x30
Pushdowns x25

3 Likes

Anchor, PR’s + Widowmakers, Week 1, Workout 4, 3’s week

SSB Squat
102kg x3
117kg x3
131kg x10 - 175kg estimated 1RM

Swiss bar bench
70kg x3
80kg x3
90kg x10 - 120kg estimated 1RM, new PR +5 kg from last anchor
Widowmaker 70kg x15 +5

Accessory
Pull-ups BW - 3x10
Goblet squats 28kg - 3x20
Swiss bar hammer curls 35kg - 3x12
Weighted vest press-ups 12kg - 12, 14, 11, 14, 13
HLR - 10, 12

Daily work
Pullaparts x50
Neck x35
Pushdowns x25

Wanted 10 on both top sets and got it, really happy with new bench PR. Could have probably got more on squats but was sucking air hard by rep 10 and seeing stars.

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Keep smashing it dude! I’ll hopefully be back to following everyones logs soon.

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Anchor, PR’s + Widowmakers, Week 2, Workout 5, 5’s week

BB Deadlift
111kg x5
128kg x5
145kg x5

Tried hook grip out a bit as I read an article on here yesterday about the pitfalls of mixed grip, weren’t really for me to be honest.

Seated BB OHP:
44kg x5
51kg x5
58kg x5
Widowmaker 44kg x17+3

Accessory
BB Incline Bench SST:
62kg x5
71kg x5
81kg x12, estimated 1rm of 113kg New (non fat bastard) PR +9kg from last PR test back in May

Chest Supported Row 32kg - 2x12 (each arm)
Pullaparts x75
Single Leg Lying Curls thick orange band - 3x15 (each leg)
1 arm pushdown black band - 18,19 (each arm)
Weighted situps 16kg KB 1x15

Daily Work
Neck x45
Curls x25

We were away over the weekend at a conference for a charity called NPUK we’ve got involved with that caters for families affected by Niemann Pick which is what my daughter has. Didn’t take any gym stuff which was the right decision, on another note I was completely blown away by the conference and the engagement with other families who as it was our first time at conference welcomed us like long lost family, quite an emotionally charged weekend all said and done. Didn’t get back until late Sunday PM and was loads to do to get stuff ready for Monday and the kids being at school so didn’t get time to train, plan was to back off the PR sets anyway as it’s 5s week but thought I’d test the incline bench which went really well, could probably have pushed at least one more rep.

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So much goodness in this post, but this takes the cake:

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It was awesome, obviously it’s a situation no one wants to be in but it was truly awe inspiring.

You ok? Not seen any posts on your log for a while.

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All good, mate—just a bit of an impromptu break, actually jumped back in this morning. But thanks for asking!

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Anchor, PR’s + Widowmakers, Week 2, Workout 6, 5’s week

SSB Squat Widowmaker 95kg x20

Swiss Bar Bench FSL 65kg 5x5

Accessory:
Front Elevated SSB Split Squat 35kg - 15,16 (each leg)
Chins BW 5 sets total = 65 +5 from last week
1 leg glute bridge 10kg - 11,12
DB Incline Bench 35kg - 2x10
Overhead Tricep Ext - 1x30

Daily Wokr
Pullaparts x40
Unbroken empty BB curls x54 - down quite a bit, not done these for 2/3 weeks and amazing the drop off
Neck x45

4 Likes

Yesterday - Hard Conditioning x10 hill sprints followed by recovery walk

Anchor, PR’s + Widowmakers, Week 2, Workout 6, 5’s week

BB Deadlift Widowmaker 111kg x20, all double overhand grip

Seated BB OHP FSL 44kg 5x5

Accessory
DB SLDL 35kg DB’s - 3x15
Meadows Row 20kg - 16,18,18,21 (each arm)
DB Leaning Lateral Raise 14kg - 12,14,14,14, dropset 9kg x15 (each side)
Kneeling Pallof Press - 12,15 (each side)

Daily Work
Pullaparts x50
Neck x40
Pushdowns x30
Calves x40

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Happy Cake Day!

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AM, first thing fasted
2.5 mile 20kg weighted vest walk which in -2.5 temperatures left ice in my beard.

PM
Anchor, PR’s + Widowmakers, Week 2, Workout 8, 5’s week

SSB Squat:
95kg x5
110kg x5
124kg x5

Swiss Bar Bench
65kg x5
75kg x5
85kg x5
Widowmaker 65kg x20

Accessory
Pullups 3x10
Goblet Squat 32kg - 15,15,18,18
Swiss Bar Hammer Curls 37.5kg - 14,15,15
Weighted Vest Pressups 12kg - 17,18,17

Daily Work
Pullaparts x55
Neck x30

4 Likes

Yesterday - Easy Conditioning, 30 mins steady pace on rower. Was planning for a run but it was -4 and nearly went arse over tit twice before even getting off my drive.

Today - Anchor, PR’s + Widowmakers, Week 3, Workout 9, 1’s week

BB Deadlift
128kg x5
145kg x3
162kg x9 - estimated 1RM of 211kg, new non fat bastard PR

Seated BB OHP
51kg x5
58kg x3
65kg x10 - estimated 1RM of 87kg, new PR
Widowmaker 51kg x14 +6

Accessory
Incline BB bench SST:
48kg x10
57kg x10
62kg x10

Chest supported 1 arm row 32kg - 5x12 (each arm)
SSB front foot elevated split squat 40kg - 10, 12, 12, 12 (each leg)

1 arm pushdown - black x10, x20 red

Daily work
Pullaparts x55
Neck x60
Core x20
Curls x30

Pretty pleased with that, not sure where the deadlift non fat bastard PR came from as the warmups felt heavy and moved slow. All time PR is 235kg x1 so got bettering that in my sights for next year

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You’ve been crushing this anchor! Fantastic PRs today.

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Yesterday - Hard Conditioning
x7 hill sprints followed by short recovery walk, bit limited on time

Today
Today - Anchor, PR’s + Widowmakers, Week 3, Workout 10, 1’s week

SSB Squat Widowmaker - 110kg x20

Swiss Bar Bench FSL 75kg 5x5

Accessory
BB Squats
90kg x5
100kg x5
110kg x5

BW Chins 5 set AMRAP = 68 +3 from last week
DB Incline Bench 35kg - 10,11,10
1 leg glute bridge 15kg - 10,10,12,12 (each leg)
Overhead Tricep Ext thick purple band - 2x12

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That is some epic work right there!

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Wednesday, Hard Conditioning x10 hill sprints followed by recovery walk

Thursday
Anchor, PR’s + Widowmakers, Week 3, Workout 11, 1’s week

BB Deadlift Widowmaker 128kg x14+6, all double overhand grip

Seated BB OHP FSL 51kg 2x5

Accessory
DB SLDL 40kg - 2x14
Pullaparts x50

Kids got up really early and had a mega busy day at work followed by parents evening which was the first one for the youngest of which she had a glowing report I’m proud to say.

Today
First thing, fasted 2.25 20kg weighted vest walk

Couple of hours later
Anchor, PR’s + Widowmakers, Week 3, Workout 12, 1’s week

SSB Squat
110kg x5
124kg x3
139kg x8, estimated 1rm = 176kg (+1kg from last attempt) probably could have pushed a 9th out

Swiss Bar Bench
75kg x5
85kg x5
95kg x9, estimated 1rm = 123kg (+3kg from last attempt) New PR
Widowmaker 75kg x13+4+3

Accessory
Pullups BW - 3x11
Swiss Bar Hammer Curls 40kg - 10,12,14
Goblet Squats 32kg - 3x15
Kneeling Pallof Press Thick Purple - 3x15 (each side)
Weighted Vest Pressups - 20,16,17,16

Daily Work
Pullaparts x55
Pushdowns x30

Some solid results this first cycle, adding 2.5kg to upper and 5kg to lower lift TM’s for second anchor cycle which will be along the more traditional split so focus on the one lift each workout rather than doubling up. Excited to see how we get on.

4 Likes

Yesterday - 4 mile run steady state hovering around 9:30 per mile. Need to get back to doing these regular

Today
Anchor, PR’s + Widowmakers, Week 4, Workout 13, 3’s week

BB seated OHP
49kg x3
56kg x3
63kg x12, new PR
Widowmaker x14+6

Accessory

BB back squat
95kg x5
105kg x5
115kg x5
125kg x5

DB SLDL 40kg - 3x14
BW Chins - 14, 15, 14, 13, 12 = 68, same as last week
DB Incline press 35kg - 12, 9, 10, 9
1 arm pushdown thin red - 15, 15, 20 (each arm)

Daily work
Pullaparts x50
Neck x45
Calves x40
Unbroken BB curls x56

3 Likes

Yesterday. hard conditioning: x8 hill sprints followed by 1 mile recovery walk

Today
Anchor, PR’s + Widowmakers, Week 4, Workout 14, 3’s week

BB Deadlift:
123kg x3
140kg x3
158kg x10, equal to existing PR, could have probably got another rep if I’d really wanted
Widowmaker 123kg x14+6, all double overhand grip

Accessory
Incline Bench SST:
59kg x10
68kg x8
78kg x6

Chest Supported 1 arm row 32kg - 12,14,14,14 (each side)
JC Band Press - 15,20,20
SSB Front Foot Elevated Squat 35kg - 2x15 (each leg)
Kneeling Pallof Press thick green band - 2x10 (each side)

Daily Work
Pullaparts x50
Neck x50
Pushdowns x25
Curls x15

5 Likes

Yesterday. hard conditioning: x9 hill sprints followed by short recovery walk

Today
Anchor, PR’s + Widowmakers, Week 4, Workout 15, 3’s week

Swiss Bar Bench:
72kg x3
82kg x3
92kg x11 - New PR, estimated 1rm of 126kg
Widowmaker 72kg x16+4

Accessory
Pullups - 12,11,10,10
Weighted Vest Pressups 12kg x4 sets AMRAP = 67
Swiss Bar Hammer Curls 40kg - 10,12
Weighted Vest Situps 12kg - 14,15,16
Back Extensions 15kg - 3x10

Daily Work
Pullaparts x50
Neck x50
Calves x40
Pushdown x30

Obviously pretty pleased about the new bench PR

7 Likes