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HustlingHat93's Road to 123lb and Weak to Strong

Thanks man. 100% agree.
Only reason it hit hard was its on the week where the set actually matters for programming.
But not going to complain about a 15lb drop. 1 step back and 5 steps forward :man_shrugging:

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Always the challenge till you find the right accessories for your body. It took me four years to find out what works and what doesn’t.

Best place to look it through all your notes and see where you improved and look at the assistant Work then vs no improvement.

Also maybe look for your weaknesses and try targeting that.

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Incline Bench (instead of Military Press) 5 waves Realisation week

Incline Bench: The prescribed warm up sets+ 3x5 and 1x7 with 50kg/110lbs

Paused Bench: 5x55kg/121bs, 3x62.5kg/ 138lb and 70kg/154lb x1 I also did 75kg/165lb for a single

5x Weighted pull ups
4x DB Bench Press
4x DB rows
3x Seated DB military press

Notes

Not much to report. Managed to get 2 extra reps on Incline and the paused benching felt solid so did an extra set with 5kg/11lbs more than the top single.

Still feel kinda of unwell but now there is no heavy sessions for 1.5 weeks with next week being a very needed deload week

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Yesterdays’ workout

Lower Body Plyo Accumulation Day

6x2 Hex bar deadlift jumps with 65kg/165lbs
6x3 box jumps approximately 26-27"
4x3 depth drops + jump off a 30" box
3x3 triple hurdle jumps
3x3 Bulgarian Jump Squat
4x Prowler push

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Upper Body Plyo Accumulation Day

4x3 Plyo push ups onto 2 Reebok steps
3x3 Depth push ups from 2 Reebok steps
3x4 ball throws lying on a bench with 9kg/20lbs
3x6 Medicine balls slams with 9kg/20lbs
3x2 Scoop throws with 9kg/20lbs
3x2 overhead behind throw 9kg/20lbs
3x3 plyo pull ups

3x DB press
3x Incline Neutral grip DB press
3x Incline Rows with an isometric contraction
5x Low DB Row

NOTES

Nothing special to report just a solid workout. I did the workout at the gym where I work ( Trying to pick up new clients and had a business course in the AM so couldnt go to my usual gym) and the balls only went up to 9kg/20lbs so had to change the planned programming to accomodate.

Deload next week. So I have time to think about a review of the 5s wave

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Deload Workout #1

Deadlift: 5x67.5kg/149lbs, 5x82.5kg/182lbs and 5x100kg/220lbs

Sumo: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs

Squat: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs

SSB Squat: 5x55kg/121lbs, 5x60kg/132lbs, 5x70kg/154lbs

Bench: 5x35kg/77lbs, 5x40kg/88lbs, 5x50kg/110lbs

Inc Bench: 25kg/55lb x5, 30kg/66lb x5, 35kg/77lb x5

5xRows
3xWeighted pull up

NOTES

Nothing to comment on just a deload workout.
Still mulling over what went wrong over the last cycle and how I can avoid it happening again.

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Deload Workout #2

Deadlift: 5x67.5kg/149lbs, 5x82.5kg/182lbs and 5x100kg/220lbs

Sumo: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs

Squat: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs

SSB Squat: 5x55kg/121lbs, 5x60kg/132lbs, 5x70kg/154lbs

Bench: 5x35kg/77lbs, 5x40kg/88lbs, 5x50kg/110lbs

Inc Bench: 25kg/55lb x5, 30kg/66lb x5, 35kg/77lb x5

5xRows
3xWeighted pull up

Nothing fancy. The deadlifts moved very fast which was a good feeling. Have 1 more deload workout which will be Thursday and will only be the big 3 and not the other variations.

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Deload Workout #3

Deadlift: 5x67.5kg/149lbs, 5x82.5kg/182lbs and 5x100kg/220lbs

Squat: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs

Bench: 5x35kg/77lbs, 5x40kg/88lbs, 5x50kg/110lbs

5xRows
3xWeighted pull up

Nice light boring day, Going to focus on mobility and recovery work until Sunday and then back to the heavy lifting :slight_smile:

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GOALS FOR THE WEEK COMMENCING TOMORROW

Deadlift: 127.5kg/281lbs x6-7
Bench: 60kg/132lbs x5-6
Squat: 107.5kg /237lbs x6
Incline Bench: 47.5kg/105lbs x6

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DEADLIFT 3 WAVE ACCUMULATION WEEK

Deadlifts: 6x3 + 1x6 with 127.5kg/281lb

Deficit Deadlifts (supersetted with seated cable rows)

2x5 with 102.5kg/ 226lb
5x115kg/ 253lbs

Safety Squat Bar Squats
75kg/165lbs x3
95kg/209lbs x2
115kg/ 253lbs x1
115kg/ 253lbs x1
75kg/165lbs x3

3x Good mornings (SSB)
3x Heavy RDL
10x Rows (done as a superset with the squats and good mornings)

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Bench 3 Waves Accumulation week

Bench Press: 6x3 and 1x8 with 60kg/132lbs (suppersetted with bent over kettlebell rows)

Close grip bench: 5x 40kg/88lbs, 5x 45kg/99lbs, 5x 52.5kg/116 and 5x 60kg/132lbs

5x Weighted pull ups
4x6 Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press

Notes

Nothing too special. Felt happy on the spot getting 8 reps starting to feel like my Bench may progress… And then I saw that 3 months ago on this week last cycle I was only lifting 5lbs less so not much progress.
But we go on!

Slightly worried about squats tomorrow because I am in for limited sleep (very early start tomorrow and late finish today) + my activity today is likely to be super high

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