Deadlift
5x5x220lb
1x8x220lb (RPE 7-8)
Hanging Leg Raise
BWx20,14,12
BW Planks
3x45sec
Week 10 - 5’s Intensification
Overhead Press
3x5x100lb
1x9x100lb (RPE 8-9)
Chins
BWx9,5,4
Dips
BWx10,8,6
Squat
3x5x214lb
1x9x214lb (RPE 8-9)
Hanging Leg Raise
BWx20,15,15
BW Planks
3x45sec
Bench Press
3x5x134lb
1x11x134lb (RPE 8-9)
Chins
BWx8,6,4
Dips
BWx10,8,5
Wrapping up 5’s Intensification Week in quarantine. Everything felt pretty good except I was incredibly sore from volume squatting last week. My only complaint so far with this program is the 1x per week frequency. I’m more sore after these workouts than I was with 2x per week frequency on other programs. But it’s hard to complain since the progress is steady, recovery is sufficient, and I’m staying injury-free.
Deadlift
3x5x243lb
1x10x243lb (RPE 8-9)
Hanging Leg Raise
BWx20,16,16
BW Planks
3x45sec
Starting this week off right with a 7lb PR on OHP. Looking good so far…
Week 11 - 5’s Realization
Overhead Press
1x10x110lb (RPE 10); Projected 1RM: 147lb
Chins
BWx9,5,4
Dips
BWx10,9,6
2 Likes
In for your log man. Looks like we’re in a very similar spot age/height/weight/lifts wise. I’ll be following along
Thanks for joining. Hope you enjoy!
I set another PR this morning on squat. The bar touched the right spotter arm on the 4th or 5th rep which threw me off a little but I still managed to get 10 reps. I’m 90% sure I could have done one more, and 99% sure I could have done one more had I not hit the arm. Oh well, still a PR.
Squat
1x10x235lb (RPE 10); Projected 1RM: 313lb
Hanging Leg Raise
BWx20,18,16
BW Planks
3x50sec
Another PR on bench today.
Bench Press
1x10x147lb (RPE 10); Projected 1RM: 196lb
Chins
BWx8,5,5
Dips
BWx10,8,5
Finished the week off with another PR on deadlift. I did 10 reps, felt pretty good like I could do one more but my grip started to give so I stopped. Setting PR’s is great but it feels more like an endurance test when it’s with 10 reps. The high reps during realization week are probably due to my conservative approach of increasing training maxes by 1lb/2lb per rep over the standard instead of the 1.25lb/2.5lb and 2.5lb/5lb as suggested in the book. Either way, next wave should be lower reps and geared towards strength directly.
Deadlift
1x10x267lb (RPE ~10); Projected 1RM: 356lb
Hanging Leg Raise
BWx20,20,18
BW Plank
3x50sec
Nice man. Back to back rep PRs. Good stuff
Week 12 - Deload
Overhead Press
2x5x80lb
Chins
BWx9,5
Dips
BWx10,10
Squat
2x5x165lb
Hanging Leg Raise
BWx20,20
BW Plank
2x50sec
Bench Press
2x5x105lb
Chins
BWx8,5
Dips
BWx10,9
Deadlift
2x5x195lb
Hanging Leg Raise
BWx20,20
BW Plank
2x50sec
3rd deload week is now complete. I got 10 reps on each of the lifts during 5’s realization so the new training maxes for 3’s wave are:
OHP TM: 134lb
Squat TM: 286lb
Bench TM: 178lb
Deadlift TM: 324lb
I find it interesting that all of these training maxes are within 2lbs of my previous 1RM lifts. That’s promising to say the least.
1 Like
Week 13 - 3’s Accumulation
Overhead Press
6x3x101lb
1x7x101lb (RPE: 7-8)
Chins
BWx9,6,3
Dips
BWx10,10,5
Squat
6x3x215lb
1x6x215lb (RPE 7-8)
Hanging leg Raise
BWx20,20,20
BW Plank
3x60sec
Bench Press
6x3x134lb
1x8x134lb (RPE 7-8)
Chins
BWx8,5,5
Dips
BWx6,5,5
I worked out right after breakfast this morning which caused assistance work to suffer a bit.
Deadlift
6x3x243lb
1x6x243lb (RPE 7-8)
Hanging Leg Raise
BWx20,20,10
BW Plank
3x60sec
Week 14 - 3’s Intensification
Overhead Press
4x3x111lb
1x7x111lb (RPE 8-9)
Chins
BWx9,5,3
Dips
BWx10,10,5