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
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.
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
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
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
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.
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.
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
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
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)
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
Squat 3 waves Accumulation week
Squat: 6x3 + 1x7 with 107.5kg /237lbs
Pause squats: 3x5 with 7 seconds pause with 72.5kg/160 lbs
Sumo : 5x100kg/220lbs , 5x115g/252bs, 5x130kg/287lbs
Nothing to report on. Just got in did the work I needed and left.
Incline Bench (instead of Military Press) 3 waves accumulation week
Incline Bench: 6x3 and 1x7 with 47.5kg/105lbs (Super setted with kettlebell rows)
Pause Bench: 47.5kg/105lbs, 55kg/ 121lb and 62.5kg/138lb all for 5 reps
5x Weighted pull ups
4x DB Bench Press
Notes
I have a little niggle in my left shoulder so happy pressing was not an issue but avoided over head pressing to not make it worse
I have the exact opposite problem. Overhead pressing is fine, but benching bothers my shoulders. Of course, I do have a detached pectoral in my medical history, and that contributes to it…
Ah sucks to here.
I would be worried if this was the first time or out of the blue but unfortunately getting caught in shoulder locks in Jiu Jitsu or even having the session being about just drilling does tend to make this happen if the other guy cranks too much
Lower Body Plyo Accumulation Day
5x5 Hex bar deadlift jumps with 60kg/132lbs
6x3 box jumps onto a 24" box ( focusing on landing + jumping from a distance)
5x5 depth drops + jump off a 24" box
3x3 Depth drops of the 24" box and onto a 20" box for 2nd jump
3x3 Bulgarian Jump Squat
4x Prowler push
3x Kettlebell RDL
Upper Body Plyo Accumulation Day
5x5 Plyo push ups onto 1.5 Reebok steps
3x4 Depth push ups from 1.5 Reebok steps
5x5 ball throws lying on a bench with 9kg/20lbs
5x5 Medicine balls slams with 12kg/26lbs
3x4 Scoop throws with 12kg/26lbs
3x4 overhead behind throw 12kg/26lbs
3x5 plyo pull ups
5x Rows
Bench: 5x8 (with a tempo of 4:4) with 40kg/ 88kg
4x Sled pull rows
Arms
NOTES
- Not much to comment on but today was a killer.
- I decided to replace the 3 sets of incline DB press and DB bench press with 5 sets of slow tempo benching. Hoping time under tension helps with growth and also helps with technique which should mean a better MR set in 2 weeks
- Programming of plyo day will be the same as last cycle just starting a little heavier on week 1 and then increasing weight as I reduce volume.
GOALS FOR THE WEEK COMMENCING TOMORROW
Deadlift: 140kg/309lbs x5
Bench: 66kg/145lbs x5
Squat: 117.5kg /259lbs x4-5
Incline Bench: 52.5kg/116bs x5
DEADLIFT 3 WAVE INTENSIFICATION WEEK
Deadlifts: The prescribed warm ups + 4x3 + 1x5 with 140kg/309lb
Deficit Deadlifts (supersetted with seated cable rows)
3x 100kg/ 220lb
3x107.5kg/ 237lbs
3x122.5kg/270lbs
Safety Squat Bar Squats
75kg/165lbs x3
95kg/209lbs x1
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)
NOTES
- Deadlifts were rough but happy with getting 5 reps.
- Think I am still fatigued from yesterdays 3 hour MMA session so going to nap and recover for the start of the week tomorrow
Yesterday’s Bench 3 Waves Intensification Week
Bench Press: The prescribed warm ups + 4x3 + 1x5 with 65kg/143lbs (suppersetted with bent over kettlebell rows)
Close grip bench: 3x 50kg/110lbs, 3x 57.5kg/127lbs, 3x 62.5kg/138lbs
Pause bench: 3x 50kg/110lb, 3x60kg/132lbs, 3x65kg/143lbs
5x Weighted pull ups
3x seated shoulder press
Notes
- Happy with the 5 reps on bench. Nothing special but nothing bad.
- Did pause bench instead of Incline DB which I will do tomorrow instead of Pause bench. I was on the bench, no one wanted it so thought might as well. Saves me having to wait tomorrow if anyone is on the bench press station.
Squats in an hour!!!