I honestly havenāt kept good track of this. Iāve been interrupted a few times which prolonged the workout, if I had to guess I would say 1hr - 1hr15mins. They feel pretty long, but Iām more accustomed to 45min workouts. Iām curious now too, so Iāll start keeping a little better track of this moving forward.
Iām not sure what to think of them quite yet. They areā¦different.
5/3/1 and 5th set are my more ātypicalā training. Main lift done fairly heavy, followed by supplemental work for that main lift. These full body workouts with various intensification techniques are exhausting and definitely providing a different training stimulus which is what I was after.
A bit of a blow to the ego with not touching heavy weight throughout the week, but we will see what it brings after 12 weeks.
Even if it isnāt optimal for me, Iāll be glad that I gave it a go. Still need to work on my nutrition, it hasnāt been great. I cut out most of the alcohol, but beyond that not a lot has changed. This program has me feeling very hungry, so Iām assuming that just means Iām packing on pure muscle! lol
Tuesday, September 22, 2020 6-6-4-4
SUPERSET SSB Squat
135 x 6
225 x 6
315 x 6
335 x 6
365 x 4
405 x 4
Bench Press
135 x 6
225 x 6
245 x 6
275 x 4
295 x 3 (no safeties/spotter, decided not to roll the dice)
DL - fairly light, but at this point in the workout I was exhausted. Iām very out of shape right nowā¦
225 x 6
315 x 6
365 x 6
405 x 4
455 x 4
Pendlay Rows - these felt pretty good. I could likely bump this up to 205lbs for all sets next week
135 x 6
185 x 6
205 x 4
205 x 4
Workout took 1hr. I superset the first two exercises to cut down on the workout time a bit. I slipped this in after the little man went to bed. I typically donāt like working out that late, but it seems to be the only time I have during the day to slip it in (unless I start waking up at 4am like Pwn, but I canāt see that happening any time soon - I am not a morning personā¦).
This is my first time having them programmed into my training, so Iām looking forward to pushing the movement a bit over the coming few weeks. Thanks for popping in, I appreciate it.
Two Mondays ago I started Week 1 of this program and today I started Week 2. Hopefully, I can complete this weekās worth of workouts in less than two weeksā¦
Week 2 The Jacked Athlete 5x4 with 5s eccentric Front Squats
135 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
Incline Bench
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
RDL
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
Chins - Close grip, supinated +10lbs on belt
4
4
4
4
4
This workout took 48mins to complete. Confirmed that Iām still very out of shape. Lots of sweating and lots of being out of breath. The slow eccentrics really seem to kick my ass.
Monday, Oct 8, 2020
Week 2 Day 4 (and a little of W3D1)
GAP WORKOUT+ A1 - Facepulls - blue mini band
12
12
12
A2 - Side delt raises - leaning away from rack
35 x 12
35 x 12
35 x 12
B1 - Cable Rope Curls
50 x 12
50 x 12
50 x 12
B2 - Decline triceps extensions - 40lb dbs
40 x 12
40 x 12
40 x 12
C1 - Banded hamstring curls - blue mini
30
30
30
C2 - Calf raises - standing, barbell
225 x 12
225 x 12
225 x 12
Front Squat - supposed to be the first exercise of my next workout, but wanted to get it in.
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
5 second eccentric on each rep of these squats. Tried to keep rest periods short, but I was sucking wind. Wouldnāt have been a terrible weight for straight sets, but those slow eccentrics kill me.
