Another nightmare and night of shitty sleep for me. Been anxious lately but not sure why. Oh well. Normal PWO routine.
PR Set - 225 lbs x 10 - paused PR
Circuit - 5 times through in ~18 minutes
Plate raise - 25 lbs x 12
Chest-supported DB row - 45 lbs x 12
RFESS - 45 lbs x 10 reps/side
Happy with the session today. Weight moved well and I held my brace way better than usual on bench, I’d like to make a habit of that. My legs are blasted from squatting yesterday and shit sleep, hoping some good rest comes my way tonight.
Woke up with a sore throat and some pretty good head pressure, might be a rough weekend coming up. But onward and onward. Normal PWO routine.
PR Set - 350 lbs x 5
Circuit - 5 times through in 15 minutes
Incline DB bench - 55 lbs x 10
Inverted row - BWT x 12
Spud travelling suitcase carry - 90 lbs x 40 feet per side
Finished feeling better than when I started, which is good. Didn’t push the deadlift too hard, I’m finding higher reps (>3-5) don’t help my deadlift at all and just leave me feeling banged up. So treating it as the crispest, cleanest deadlift reps I can muster. Circuits were good, cardio is on track.
Agreed guys, I’m gonna try a minimum reps approach through this anchor, with the 1+ day as a possible exception. Coffinworm (next program) will help with that, as the most reps I’ll do for the deadlift is 5.
I felt good this morning after not beating myself up deadlifting yesterday. Gut is all sorts of wrecked though, thinking it’s sinus drainage that’s bloating my guts and giving me indigestion. Oh well, more bloat for bracing. Normal PWO routine.
PR Set - 125 x 10
Circuit - 5 times through in 18 minutes
Dips - BWT x 15
BB curls - 45 lbs x 10
Ab wheel rollouts - BWT x 10
I felt good, weight moved good, hell yeah. No PR, but I feel good, so I count it as a win. Still rebuilding my press with the new grip width and rack position, and I feel a lot stronger. Only issue is that rep strength suffers, which I really don’t care much about. Shoulders feel bigger which is nice.
Didn’t sleep a whole lot last night because I slept too much this weekend, but woke up feeling pretty amped and awake. Still horribly bloated, so dropping grains from my food this week and doubling up on fruit/veggies. We’ll see what happens. Normal PWO routine.
PR Set - 350 x 10 - lifetime PR
Circuit - 5 times through in 18:30
DB seated press - 45 lbs x 10
TRX row - BWT x 10
Spud travelling farmer’s carries - 60 lbs/hand x 80 feet
Being bloated as fuck has its advantages. Bracing was automatic for the squat and the weight flew up. Mighta had 1 more in the tank on the PR set but it woulda involved puking, so I cut it. Otherwise, training session felt great. I need to get my guts in order.
Thanks man! The travelling farmer’s walks are good for travelling and grip work. The handles spin so grip is always the weak point. If you can weld up “real” farmer’s walks or can afford to buy them then that’s the better way to go. I can’t even really get heavy enough on 2-handed carries to affect my bracing.
Slept well but woke up groggy. Stomach is closer to normal which is fucking nice. Normal PWO routine.
PR Set - 240 x 8 - paused PR
Circuit - 5 times through in 17:30
Plate raise - 25 lbs x 12
Chest-supported DB row - 45 lbs/hand x 10
RFESS - 45 lbs x 10 reps/leg
I was happy with my session today, I’ve been waking up later while still getting to work at the same time, meaning I’m keeping the pace of my training up. Only issue today is I have a huge knot under my shoulder blade. I brought a softball in to work so hopefully I can get it out.
Thanks. I think bench and squat respond really well to PR sets and widowmakers, so that’s where the progress is coming from. It’s amazing the difference after a week totally out of the gym.
I think it would be the same for me if I did my deload before total burnout. This time my sleep was fucked, my bowels quit working right, all sorts of stuff that indicated I way out-ran my recovery. With PR sets I need to deload after each cycle, but with 5s Pro I can deload after 2 cycles as laid out in the book. Perks of being an anxious and high strung dude
Decided on an afternoon workout to get more sleep. Feeling good other than a knot all along the bottom of my right shoulder blade…normal PWO routine.
PR Set - 370 x 3
Circuit - 5 times through in 13 minutes
Incline DB bench - 55 lbs x 10
Inverted row - BWT x 12
Spud Traveling Suitcase Carries - 70 lbs x 40 feet per side
Weight moved fast. Groin felt funny warming up and I was scared of a hernia so I went semi-sumo and it just felt right. I’ll be sticking with it for awhile. Circuits flew and I attribute it to being fully awake.
Gastrointestinal issues led me to postpone yesterday’s session to today. Feeling good now though. Normal PWO routine.
PR Set - 130 x 9 PR at new grip width
Circuit - 5 times through in 17 minutes
Dips - BWT x 10
Barbell curls - 45 x 10
Ab wheel rollouts - 10
Weight moved well and I felt good today. Made more of a point to keep my back tight during dips and it really lit my triceps up, so that was cool. Probably should do that every time.
Up and at 'em. Feeling good today, knot in back wasn’t really unbearable. Normal PWO routine, except I had a full-sugar monster instead of coffee. Cut 1 scoop of carb powder out of pre-workout shake.
PR Set - 370 lbs x 6
Circuit - 5 times through in 15:30
DB seated press without back support - 45 lbs x 10
TRX row - BWT x 10
Spud Travelling Farmer’s Carries - 70 lbs/hand x 40 feet
Weight moved fast but I had a pinch in my left SI joint for some reason. I was pretty physically active this weekend cleaning out my basement and could have allowed my back alignment to go out a bit. Other than that happy with the session.
