I have a cold, so I cut out assistance lifts and only got the important shit done.
Military press:
10x35kg, 10 x 40 kg…5x41,5kg, 5 x 44kg…5x47,5 kg
Deadlift
5x60kg, 5x70kg, 3 x 75kg…5 x 76,5kg, 5x82,5kg, 13x87,5 kg
General WUP. Mobility work, stretching and some ab work.
Squat:WUP Sets, 5x52,5kg, 5 x 62,5kg, 5x72,5 kg
Bench Press: WUP sets 5x69kg, 5x72,5kg, 12x77,5 kg
Assistance Work:
Pull Aparts : 5 x 20 reps, green band, in between sets of CGBP
RDL : 5 sets of 10 x 40 kg(up the weight here next time)
Close Grip Bench Press: 5 sets of 10 x 45 kg
Barbell Curls: 5 sets of 10 x 35 kg
General WUP. Mobility work, stretching and some ab work.
Squat:WUP Sets, 5x40kg, 5x 50kg, 3 x 77kg, 3 x 81,5kg, 10x86,5 kg
Bench Press: WUP sets 5x50kg, 5x60kg, 5x70 kg
Assistance Work:
Pull Aparts : 5 x 20 reps, green band, in between sets of CGBP
RDL : 5 sets of 10 x 42,5 kg(up the weight here next time)
Close Grip Bench Press: 5 sets of 10 x 47,5 kg
Barbell Curls: 5 sets of 10 x 35 kg
Deadlift
3x60kg, 3x70kg…, 3 x 81,5kg…3x86,5kg, 10x91,5kg, with a coupe left.
Military press:
10x20kg, 5 x 40 kg…3x45kg, 3 x 47,5kg…11x50 kg
Front squat :3 sets of 5 with 40 kg to test where I´m at. Add 5 kg next time
Yates Row
3 sets of 10 with 40 kg to test where I´m at. Adding 10 kg next time.
Suitcase Carry:
32,5 kg, 42,5 meters(around the house) in the right hand, and return with the dumbell in the other hand.
I will try to incorporate a form of loaded carry in every training from now on. This would be farmers walks, suitcase carry and bear hug with a sand filled duffle bag.
This for condition and awesomeness.
Squat:WUP Sets, 5x40kg, 5x 52,5kg, 5 x 62,5kg, 5 x 72,5kg,
Bench Press: WUP sets 3x72,5kg, 3x77,5kg, 10x82,5 kg
Assistance Work:
Pull Aparts : 5 x 20 reps, red band, in between sets of CGBP
RDL : 5 sets of 10 x 45 kg
Close Grip Bench Press: 5 sets of 10 x 47,5 kg
Barbell Curls: 5 sets of 10 x 35 kg
Finishen off with Bear hugs with sandfilled US army dufflebag. 2 x around the house, 95 meters with 40 kg, heavy breathing.
Warmup, a bit of mobility
Squat:WUP Sets, 5x60kg, 3 x 70 kg, 5x72,5kg, 3x 82,5kg, 8 x 92,5 kg
Bench Press: WUP sets 5x50kg, 5x60kg, 5x70 kg
Assistance Work:
Pull Aparts : 5 x 20 reps, red band, in between sets of CGBP
RDL : 5 sets of 10 x 45 kg(up the weight here next time)
Close Grip Bench Press: 5 sets of 10 x 47,5 kg
Barbell Curls: 5 sets of 10 x 35 kg
Farmer Walks : 2 dumbells each 30 kg a trip round the house(42,5 meters)
Slowly getting used to training again.
Will work on the programming of the loaded carries so this will get a bit more structured
Wup:Mackenzie back exercises
Deadlift : Wup sets, 5x77kg, 3x87kg, 8x100kg
OHP: Wup seks, 5x42,5kg, 3x47kg, 10x54kg
Front squat: 5x5 @45 kg
Bor 5x15 @ red band.
Dumbell side Bend 3 x 10/side @ 30 kg
RDL as assistance is paying offentlige both in the squat and the Deadlift. Used to do good mornings. An easy 2 Deadlift today , looking promising.
Wup consisting of mobility work and watching powerlifting motivation videos on YouTube.
Squat: manyx40 kg, manyx50kg, 5x52,5kg, 5x62,5kg, 5x72,5 kg
Bench press (531) manyx40kg, manyx60kg, 5x68kg, 3x77,5kg, 9x87,5 kg.
Close grip Bench press: 15+15+13+7 @ 47,5kg
Barbell curls: 15+15+15+5@35kg
RDL: 5x10@45kg
Bear hugs With sandfilled dufflebag bag. 3 x 40m rounds with a 10 sec breathing pause in between, still holding the bag to the chest.
Deload
Bench press 5x40kg, 5x50kg, 5x60kg
OHP 5x25kg, 5x28kg, 5x33kg
Squat 5x40kg, 5x50kg, 5x60kg
Deadlift 5x40kg, 5x50kg, 5x60kg
Switching to the 6 week A/B setup after this.
Next week start up on 6week A/B template
Day 1
Squat 531+FSL
Bench 531+FSL
RDL 5x10
CG Bench Press 5x10
Curls 5x10
Day 2
Deadlift 531+FSL
OHP 531+FSL
B.O Rows 5x10
Front Squat 5x5
Condition (tire sled pull) and strongman events such as farmer walks + bear hugs on non traing days.
Squat WUP + 5 x 65kg, 5 x 75kg, 12 x 85kg + 5 x 5 x 65kg(FSL)
Bench WUP + 5 x 60kg, 5 x 70kg, 13 x 80kg + 5 x 5 x 60kg(FSL)
RDL 5 x 10 x 45kg
CGBP 5 x 10 x 50kg
Curls 5 x 10 x 37,5kg
Deadlift WUP+5x70kg,5x80kg, 12x91,5 kg + 5x5x70 kg(FSL)
OHP WUP+5x37,5kg, 5x43kg, 12x49kg + 5x5x37,5kg(FSL)
B.O Rows 5x10x50kg
Front Squat 5x5x45kg
5x5 in Deadlift was hard, expect soreness tomorrow
W2/D1
WUP foamroll +mobility
SQ: wup+3x70kg, 3x80kg, 10x90kg + 3 x 3 x 70kg (FSL)
BP: wup + 3x65kg, 3x75kg, 10x84kg+ 3 x 3 x 65kg (FSL)
CGBP: 20+15+15x50kg(rp set)
RDL: 5x10x45 kg
BB Curl: 5 x 10 x 37,5kg
Plank 30 sec with Benjamin. Will try them out more consistant.
I find deadlift FSL sets horrible. Effective, but very, very unpleasant.
Exactly. The 5x10 in the first Boring but big template deflated me seriously…But it works.
I ended up dong opposite lifts for squat and DL for BBB.
W2/D2
Foamroll +mobility
Deadlift :wup. 3x75kg, 3x85kg, 10x95kg, 5x5x75kg (FSL).
OHP:wup. 3x40kg, 3x46,5kg, 13x51,5kg, 5x5x40kg (FSL).
Front squat: 5x5x47,5kg
Yates row: 5x10x50kg
Was surprised I had a training in me today, first workday after 3 week summer vacation. But during the warmup my anger grew and I finished desent.
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D1/W3
WUP:Danish indian summer.
Squat : wup+5x75kg, 3x85kg, 10x95kg+2x5x75kg (fsl)
Bench press: wup+5x70kg, 3x80kg, 6x90kg+2x5x70kg (fsl)
CGBP: 5x10x52,5kg
RDL:5x10x47,5kg
Barbell curls 5x10x40kg
A bit poor benching, to hot. Sweat dripping from the shins. A nice dip with the family in the ocean to cool of.
W3/D2
Wup general:Mackensie exercise +bw squats
Deadlift: wup,.5x80kg, 3x91kg, 11x101,5kg 3x5x80kg(FSL)
OHP: wup, 5x43kg, 3x48kg, 11x55kg, 3x5x43kh(FSL)
Front squat:3x5x45 kg gotta increase here.
Yates row: 3x20x50kg
My back and knees feels better, body stronger, so I’ll increase a bit more progressive on the assistance from the next cycle and forward.
W4/D1.
Squat: wup, 5x70kg, 5x80kg, 12x90kg, 4x5x70kg (Fsl)
Bench press: wup, 5x62,5kg,5x72,5kg, 12x82,5kg, 4x5x62,5kg (fsl)
CGBP:5x10x52,5kg
RDL: 5x10x50kg
Barbell curls:5x10x40kg
I think the deload has more its place now in the 6 week setup than in the 3 week setup. Or it sucks less.
Bodyweight down from 144.5kg to 136.6kg in4 weeks. Very pleased with that.
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