Thanks, unfortunately a regular turn of events as she’s been suffering with epilepsy for nearly a year
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Conditioning Day
A potion of my own concoction:
2mins steady state rower
1min sprint (increase resistance level)
x6 KB snatch each arm 16kg
x5 rounds
1 mile walk
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SVR Week 2 volume week, session 4
Deadlift Day
BB Deadlift:
116kg x5
134kg x5
152kg x5
134kg x5
116kg x5
Close Grip Bench, simplest strength accessory template - 55kg x5, 64kg x5
PR Set 73kg x11
Realised as I put my numbers into my spreadsheet I’d not put the right %'s for this week’s close grip, should have been a bit heavier at 77kg for a PR set
DB Unilateral seated shrug 25kg - done in 4 sets, last one rest/pause
DB Pinwheel Curls 15kg - 4x15
B Hip Thrust 70kg - 3x15
Seated Calf Raises 70kg - 3x20
Daily Work (done as continuous circuit)
Pullups x35
Pressups x113
Pull aparts x100
Hanging Leg Raises x38
Reverse Hypers x30
Deadlifts felt nice and easy, not much rest between sets. First time doing the B Hip Thrust and got to say got good feedback from the areas it’s meant to be working, more so than a regular hip thrust. End of volume week, onto the heavier singles week and last week of SVR training for this block. Going into a deficit diet once this block is over and after reading @dagill2 log I’m gonna give Easy Strength for Fat Loss a go, just got to decide what lifts to go for.
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Interested to see how you go.
SVR Week 3 singles week, session 1
Floor Press Day
Floor Press:
72kg x5
82kg x3
91kg x1 (95% TM)
96kg x1 (100% TM)
101kg x1 (105% TM)
106kg x1 (110% TM), new single PR
Trap Bar Deadlift, simplest strength accessory template - 107kg x10, 128kg x10, 149kg x10
DB Kroc row 40kg PR x27, same as last PR
Unilateral DB incline Bench Press 30kg - 5 sets
Unilateral SSB squat 17.5kg a side - 2x10
DB side lateral raise 12.5kg - 2x10
Daily work:
Press-ups x20
Pull-ups x15
Banded Neck 2x20
Face pull 5x20
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Conditioning Day
Livitnov workout, alternating between
KB Swings 24kg x10
KB Goblet Squats x10
x40m sprint
x12 rounds
1 mile walk
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SVR Week 3 singles week, Session 2
Squat Day
SSB Squats:
124kg x5
140kg x3
157kg x1 (95% TM)
165kg x1 (100% TM)
173kg x1 (105% TM)
Bottled it on 110%, reps didn’t feel great this morning and bar speed a bit slow
Close Grip Bench, simplest strength accessory template - 46kg x10, 55kg x10, 64kg x10
KB Suitcase row 24kg x3 sets AMRAP = 56 reps each arm
Kneeling 1 arm Landmine Press 17.5kg + Band - 4x10
BB Curls 10kg a side - 4x10
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Was it just bar speed on the 105% or form as well?
I had a bit more tilt than I’d like but yeah just struggled a bit with the bar speed and conscious that I’ve got no spotters with a heavier single
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Conditioning Day
KB Complex
Swings x10
Clean and Press x6 each arm
1 arm Swing x10 each arm
Suitcase row x10 each arm
Goblet Squat x10
Floor Press x6 each arm
x1 round with 16kg KB
x2 rounds with 24kg KB
Front SSB Squat Tabata 5kg a side = x0.5, got 5 rounds in and was too much. In hindsight I should have started with Tabata (s) and followed with the complex.
3 Likes
SVR Week 3 singles Week, Session 3
Incline Bench Day
BB Incline Bench:
66kg x5
74kg x5 (forgot it should have been 3)
83kg x1 (95% TM)
92kg x1 (105%)
96kg x1 (110%)
101kg x1 (115%) - cycle single PR
FSL 66kg x12
BB Bent Over Row, simplest strength accessory template - 55kg x10, 66kg x10, 77kg x10
DB Pinwheel Curl 17.5kg - 4x10
DB Unilateral Shrug 27.5kg - 4x10
DB Prone Skullcrusher 10kg - 2x10
Unilateral Face Pull - 100 reps
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SVR week 3 singles week. Session 4, end of SVR program
Deadlift day
Deadlift:
134kg x5
152kg x3
170kg x1 (95% TM)
188kg x1 (105% TM)
197kg x1 (110% TM)
Zercher squats, simplest strength accessory template - 80kg x10, 96kg x10, 112kg x10
Banded Leg curls - 3x15
Standing BW calf raise - 4x25
B Hip Thrust 30kg a side - 4x10
Hanging leg raises 4x10
Back extension 10kg - 4x10
A brief review of the SVR program as I’ve run it. My main aim for this block of programming was to improve my strength in general but specifically on my right shoulder/chest/tricep area after injuring it last year. I ran SVR for a total of 10 weeks, so 3 cycles plus 1 deload week.
I did PR sets prior to running SVR and used estimated 1RM’s as a gauge for progress. Overall my estimated 1RM’s using my PR week totals both for main lift and accessory improved as follows:
SSB squats pre SVR 175kg, + 12kg up to 187kg
Floor press pre SVR was 104kg + 5kg up to 109kg
BB deadlift pre SVR was 213kg -4kg down to 209kg
Trap Bar Deadlift pre SVR was 219kg +29kg up to 248kg (although this cycle had bad week and went down to 223kg)
Zercher Squat pre SVR was 147kg +16kg up to 163kg
BB incline bench pre SVR was 89kg + 11kg up to 100kg
I also introduced BB bent over row and close grip bench as accessories using simplest strength template and the PR’s on row increased from 119 to 124kg, bench has only been one cycle.
Only anomaly being around the deadlifts which I can only put down to having good day on BB as I had reset after 2nd cycle to make progress. The trap bar I hadn’t run for a while prior to pre SVR PR setting so gains were made easily.
Whilst not exactly groundbreaking, for someone whose been training for a few years and some weakness in the right side “pushing” muscles I’m okay with the results considering I’ve been eating at maintenance for time (put on 1lb, up to 217lbs or 15.5 stone in English.
My right side has seen some strength improvements using a mixture of unilateral DB bench, tricep pushdown/skullcrusher and banded Landmine press. The pain has also subsided quite a bit, I’ve been doing a banded pulldown emphasising my scap for high reps most times I’ve trained.
I have enjoyed the training with a mix of setting PR’s, volume which allowed me to focus on form and bar speed plus some singles. The PR week was the gauge of whether i increased the TM or not with my rule of thumb being I had to improve on the last cycle estimated 1RM thus earning the right to add weight on the bar.
Putting a secondary accessory lift each day using simplest strength accessory template also helped as I chose exercises that would help my weaker points, again I decided to measure progress on a weekly PR set and increase TM’s based on improving my 1RM. For supplementary exercises I used mainly unilateral, so 1 arm bench, Landmine and rows with Kroc row once per cycle with aim of beating prior rep scores. Also included Hatfield split squats and glute/ham single leg but didn’t notice too much difference in strength. I altered the rep targets and weights to simulate 5/3/1 basics and progress in weight.
I also decided to split my week doing 2 full body sessions and then an upper and lower which worked better the the upper/lower split id run before. I also managed to get in 2/3 conditioning sessions in per week.
Overall I think the SVR program is one of the most optimal ways to run 5/3/1 for an experienced lifter as you put your energy into hitting PR’s once per cycle and can use these results to decide on adding weight to the bar. You also get a back off week with the volume and a heavy singles week. When I choose to run this again I’ll structure it a bit differently. I think putting the accessory PR week following the main PR week was a mistake as I wasn’t getting a full break in either going for rep of single PR’s. I did struggle a bit this cycle with the PR’s and singles.
Some of the sessions were quite lengthy, given I start a new job soon I am going to be more restricted on time to train so therefore will want to run the main lift with a superset exercise which won’t affect the main lift or intrude space/equipment wise and then do the same with the accessory lift so training full body EOD style might be of benefit.
Next up is some off script training for a few days as I’m away. Then it’s into fat loss for 11 weeks before I’m on holiday, going to run 8 weeks of Dan Johns easy strength for fat loss followed by 4 week 10000 KB swing program which will give me the week I get back from holiday to finish thus burning off the beer/excess food fat. Just got to decide on DL variant to go with for easy strength, part of me thinks Trap Bar the other part conventional or RDL. Going to use close grip bench and chins for other movements. Aiming to get down to around 200lbs before I go away.
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Great write up, and great progress! Congratulations.
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Yeah great write up! I think its moving into fatloss zone for most on here as its getting towards summer.
Keep up the good work.
I spent a load of time correcting/fixing my injured (and smaller) right side and it was an old torn rotator cuff injury. Lots of shoulder rotation band work made it a load better but i was doing band work 3 x a day for 4 week blocks. Mostly external rotation stuff.
Off script session 1, legs.
Wanted to do something bit different, so inspired by @SvenG previous workouts going for reps on FSL weights I did the following:
SSB squats 120kg 50 reps for time - 09:05, this was brutal, not done any widowmaker sets for couple of months now.
Hatfield reverse lunge, bar x10, 10kg a side - 1x10
DB RDL 42.5kg DB’s- 3x10
Donkey calf raises 44kg 50 reps - 3 sets
Had to wrap up early after youngest got up and on Mother’s Day you can’t ignore a summons. Can already feel the DOM’s in my quads so tomorrow is gonna be a struggle. Weathers looking good so getting BBQ out and will be eating plenty of lean meat to help the recovery.
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Did you put the bar down between reps?
I’d planned not to but when planning didn’t consider lack of high rep squats recently so had to re rack several times.
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That’s still some absolutely mental squatting mate.
Cheers, its occurred to me I’ve never squatted 6000kg in total poundage in one session before. Same idea tomorrow for close grip bench
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That’s still some serious squatting. Even a set of 20 with that weight is brutal.
I’m planning on max squat reps in 5mins with body weight soon. No rerack. 50 is to goal. I’ll let you know
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