Press
92.5 lbs - 1x5
105 lbs - 1x5
117.5 lbs - 1x5
92.5 lbs - 5x10
Pendlay rows - 77.5 lbs - 5x10
Medicine ball leg raises: 2x25
Superset leg raises with rows.
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Huh, I always thought that raising the heels helped hit the quads more?
Dependant on ankle flexibility some people can’t get all thy way down. So standing on the weight helps.
Elevating the heel tends to make the squat more quad heavy. If you like it, do it! It’s not hindering your progress.
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OK, thanks! Just one last question. Should I deload next week? Debating whether to jump right into cycle 2.
Does the program say to deload? Also, how are you feeling? Strong, tired, beat up, fresh?
Also, try and get a video of your squats to post on here if you’re concerned about form. I do agree with flap though, if elevating your heels helps you squat better, there’s nothing wrong with it.
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Deadlift
220 lbs - 1x5
250 lbs - 1x5
277.5 lbs - 1x5
220 lbs - 5x10
Dips - +5 lbs: 15,15,10,10 (less rest time)
Face pulls bands - 50 lbs - 5x20 (30 sec rest)
It does say to deload so I will. Although, I’ve ignored that advice in the past.
The volume is rough on this program. Like 5x10 squats/deadlifts sucks. Don’t mind as much with upper body though.
Bench
112.5 lbs - 1x5
127.5 lbs - 1x5
142.5 lbs - 1x5
112.5 lbs - 5x10
Ab roller - 15,15,10,10
DB Lunges - 20 lbs - x15,x10/leg
Superset abs/lunges
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Good idea here. You’ll be glad you did.
Just wait until after the program, you’ll be a lot stronger and you should notice some real gains if you’re eating to support it. Anything over 5 reps sucks on lower body lifts, but it makes you tougher/stronger/overall better at life.
Just doing deload and testing TM this week. Tried 205 lbs on squat for 3x, which is pretty close to TM. Plus did accessory lifts.
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Deload on press. Did 3x TM + accessories. So far I haven’t felt I can go past 3x on these TMs. I know the range to aim for 3-5 so I think that’s fine.
I think for your program you want to be closer to 5. Regardless, stay the course and then you can re-adjust your TM after the program is over. Usually the rule of thumb is to use 5 reps for a 5’s pro program and/or a program with aggressive supplemental work, and 3 reps for a +set program with lighter supplemental work.
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It definitely gets the blood flowing. One thing you may want to consider is switching your lower body supplemental to 5x5 FSL or SSL and adjust your assistance accordingly. I personally find it easier to progress my lower body lifts with more intensity and less volume on the big lifts, deadlift especially. I just find I recover better with less lower body volume.
It really depends on whether you want to be able to add more weight on the bar, or get the volume in for more of a “muscle building” stimulus and increase work capacity. I’m not saying what you’re doing is wrong or anything like that, it’s just another option.
Yeah, part of this is just learning what I like and seeing what effect different programs have on me so I’d like to stick to it for the time being.
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That’s likely for the best- being able to push past the suck is a great thing to learn how to do.
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Did deadlift deload today and was able to do 5x of my TM so that’s good. I should be able to do 5x tomorrow for my bench since that’s the one lift I lowered going into this program. In the future, I’ll aim for 5x in these a TM test lifts.
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Did deload for bench and did 5x. Tried for 6 but couldn’t finish.
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Squats
140 lbs - 1x5
162.5 lbs - 1x5
185 lbs - 1x5
140 lbs - 5x10
Chin-ups - 4x10
Stopped on my fourth set of chin-ups. Started to experience nausea and dizziness. I’ve had weird pains in my abdominal area and left side rib cage. Not sure what is going on but has been happening since Monday. I assumed it was from ab rolls but have never had it cause pain like that. I figured maybe I pulled something. But yeah, stomach/body is not feeling good at the moment. Was suppose to do dips too but will forgo.
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Press
82.5 lbs - 1x5
95 lbs - 1x5
107.5 lbs - 1x5
82.5 lbs - 5x10
Pendlay rows - 80 lbs - 5x10
Not feeling well. Planning to go get tested for covid but still wanted to get my workout in. Avoided ab work due to stomach sickness/pain.
Turns out I got shingles. Explains all the pain/discomfort I’ve been feeling.