Overhead press
5 x 22,5 kg, 5 x 27,5 kg, 5 x 30 kg
FSL 5 x 5 with 22,5 kg
Supersetted with BW chinups 3 x 10, 5 x 6
Assistance
DB seated shoulder press 2 x 8 with 14 kg, 15 kg, 1 x 7 with 16 kg, 1 x 10 with 14 kg
supersetted with DB rows 4 x 10 with 26 kg
Triceps pushdowns 3 x 25
Cable crunches 3 x 33
Funny thing: I get to the gym one hour before closing, there was only one guy and owner. Owner asked me, if he can give me keys, because he would like to go watch hockey and dont want stay till closing time. Before I finished training, another two guys arrived, called owner if they could stay longer than opening hours. I passed them keys and went home after finished training.
I decided to run around noon when the sun was high and temperature was about 28 Celsius degree. Also took t-shirt off to catch some tan.
Distance : 9.51 km
Time: 53 minutes
Pace: 5 minutes and 35 seconds per km
TM for next 5s PRO cycle are
Front Squat : 52,5 kg
Benchpress: 57,5 kg
Deadlift: 92,5 kg
Overhead press: 35 kg
22.05.2023 5s PRO 2 - week 1 - day 1
Front squat
5 x 35 kg, 5 x 40 kg, 5 x 45 kg
FSL 5 x 5 with 35 kg
Assistance
ATG Back squat 3 x 10 => 45 kg
DB romanian deadlift 3 x 12 => 24 kg
DB Goblet squat 2 x 15 => 30 kg
Cable triceps 50 reps
Face pulls 100 reps
For some reason I had headache whole day, maybe from yesterday run. But job is done.
Benchpress
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 5 x 5 37,5 kg
supersetted with BW pullups main work 3 x 8, FSL 5 x 5
Assistance
DB benchpress 3 x 8, 1 x 6 => 21 kg
BW dips => 10, 8, 7
DB rows 2 x 20 => 21 kg
Hanging leg raises 4 x 15
Main work, FSL and pullups went quite well. Assitance was another cup of coffee. I wanted get 4 x 8 on DB press, but on last set only get 6 reps, then moved on BW dips. For DB rows I choose 21 kg dumbell and goal was simple => get more than 15 reps for set. Mission completed.
Trap bar deadlift
5 x 62 kg, 5 x 69 kg, 5 x 77 kg
FSL 5 x 5 with 62 kg
Assistance
ATG Back squat 4 x 8 => 35 kg, 40 kg, 45 kg, 50 kg, 1 x 6 => 55 kg
BB romanian deadlift 3 x 15 => 45 kg
Band face pulls 100 reps
Triceps pushdowns 3 x 30
Hip was kind a stiff whole training. I did warm up as usual, but it didint help, starting position of my hip was higher than normal, my uppet back was round. Maybe my body wasnt in mood for lower handles trap bar deadlift.
26.05.2023 5S PRO week 1 - day 4
Overhead press
5 x 22,5 kg, 5 x 27,5 kg, 5 x 30 kg
FSL 5 x 5 with 22,5 kg
Main work was supersetted with BW chins 3 x 10 and FSL with 5 x 8. I did rest pause after 5/6 reps during 3rd, 4th and 5th set.
Assistance
DB seated overhead press 4 x 10 => 14 kg
DB rows with 21 kg as last time 1 x 25, 1 x 20
Triceps pushdowns 3 x 20
Cable crunches 2 x 45
I wanted get 8 reps on chinups, but after 5 / 6 rep nit possible, so I took rest about 10 seconds and attacked pullup bar again.
Today I ran about 1 kilometer with slow pace, then turn my watch and started to run for 5 km. I didn’t get any stiches at my side, so this strategy will definitely apply in future, if I want to do some running with faster pace. Instead of stiches at my side, my heart wanted to jump out of my body.
We are with my GF at thermal resort, so I didn’t want just sitting at pool or lying on the blanket. I decided to swim at least 1000 metres. The goal was within 1 hour, but I was a little angry on people, because they just stood and hold the lane lines.
Because I didn’t swim alone at pool, I had to stop and wait for opposite swimmer and after clear path I could keep swimm further.
Front squat
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 5 x 5 with 37,5 kg
Assistance
ATG back squat
3 x 8 => 40 kg, 45 kg, 50 kg; 1 x 16 => 40 kg
DB romanian deadlift 2 x 15 => 26 kg
DB Goblet squat 1 x 20, 1 x 18 => 26 kg
Cable Face pulls 1 x 60, 1 x 40
Triceps pushdowns on machine 2 x 40
Front squat went well, even I did some pause at bottom position 1-2 seconds. After front squat I moved on high bar squat. The reps with 50 kg were not strong as last time, so I lowered the weight on bar. It was smart move, I had to take 5 deep breaths after 10 th rep and then did 6 more reps. DB romanian deadlift went good. On DB Goblet squat I wanted get 20 reps on both set, but my technique was not good, so I rather put DB down.
Benchpress
5 x 40 kg, 5 x 47,5 kg, 5 x 52,5 kg
FSL 5 x 5 with 40 kg
Supersetted with BW pullups=> main work 3 x 10, FSL 5 x 6
Assistance
DB benchpress 3 x 10 => 18 kg, 20 kg, 21 kg, 1 x 4 => 24 kg, 1 x 10 => 20 kg
DB rows 2 x 15 => 24 kg
Tricpes pushdowns 2 x 20
Hanging leg raises 4
Benchpress was super easy for me today.I lay down on the bench, grab the bar, squeeze my upper back and put myself back on bench. Finally I know how to get to stronger position without some unwanted strain.
For DB benchpress I wanted a 23 kg DB, but they were not available, so I tried 24 kg DB instead, but it was heavy for me. I had to put DB back to the rack, then grab 20 kg DB and did 10 reps.
Trap bar deadlift
5 x 64,5 kg, 5 x 74,5 kg, 5 x 84,5 kg
FSL 5 x 5 with 64,5 kg
Assistance
High bar squat 4 x 12 => 40 kg
DB romanian deadlift 3 x 15 => 27 kg
BW hyperextension 2 x 25
Face pulls 100 reps
Triceps pushdowns 100 reps
Since I am using lower handles on trap bar, I always have feeling that I am fighting with bar, because its harder for me lift bar from the ground. Once the bar is around knee level, I have no problem to finish lift.
For squats I just just loaded only 40 kg and did more reps than usually.
Need to change my sleeping habit. I am sleeping about 4 hours and It is not sufficent for me.
Overhead press
5 x 25 kg, 5 x 30 kg, 5 x 32,5 kg
FSL 5 x 5 with 25 kg
Supersetted with BW chinups => main work 3 x 10, FSL 5 x 6
Assistance
DB seated shoulder press 2 x 10, 1 x 8 => 14 kg
DB rows 1 x 25, 1 x 15 => 21 kg
Triceps pushdowns 1 x 20, 1 x 15 , 2 x 10
supersetted with BW hanging knee raises 4 x 20
Press went well, I tried to focus on squeeze my glutes, core and press the barbell fast as I can during concentric part of lift. I felt my back a little sore, but despite that I did chinups reps as usually. On second sef of DB rows, I had no good technique, so after 15 th reps I finished set
Front squat
5 x 40 kg, 5 x 45 kg, 5 x 50 kg
FSL 5 x 5 with 40 kg
Assistance
ATG squat 4 x 10 => 40 kg
DB romanian deadlift 4 x 15 => 21, 24, 26, 28 kg
Band face pulls=> 2 x 50
Tricpes pushdowns 100 reps
Last set of main work was grindy set. More I approached 5 th rep on last set, the bar speed was slower and slower. Next week should be 7 th week deload, so I am curious, if this problem occurs again during deload.
I slept only for 4 hours today, because I had to wake up at 2:30 a.m. and then went to the work. Of course my GF came home yesterday, when I was on my way to bed and wanted talk about important things. Lesson learned => Next time I will stop her at beginning.
Benchpress
5 x 42,5 kg, 5 x 50 kg, 3 x 55 kg
FSL 5 x 5 with 42,5 kg
Supersetted with BW pullups 7 x 5, 1 x 13
Assistance
DB benchpress 1 x 10 => 21 kg, 2 x 10 => 18 kg, 1 x 10 => 16 kg
DB rows 3 x 20 => 21 kg
Rope triceps pushdowns 3 x 15
Hanging leg raises 4 x 15
I felt pain at my left shoulder and elbow when I woke up this morning. I didn’t know what happened, maybe I slept in wrong position. During my warmup I focused on my left rotator cuff and everthing was alright until I get on my last main work set => three grindy reps. Then I went on DB benchpress, where I had a problem press left DB from starting position on first set. It took eternity but I was able to finish set, despite lacking power in left arm.
What is interesting there was no problem with pullups or DB rows.