Glad to hear your doaughter’s doing alright. Wishing you all the best moving forward!
Actually, another run of 5/3/1 & Bodybuilding, but Frankenstein’ed up because I like BBB and Malcom X, and PR sets every week are no good for me. But I’m gonna see the original template through, first—I started the last 3 weeks of it today!
100% this, for me I’m just including them on anchors, good gauge of effectiveness of leader cycles
Hard conditioning day x7 hill sprints. Been a couple of months since I’ve done hills, quality got poorer after 6, probably a combination of rustiness, deads yesterday and bit of a cold. Did about a mile walk for recovery and got some pullaparts and pushdowns in.
If only there was a dislike button on here for hill sprints
@rugby_lifting - I say hill, it’s more of a slope but the steepest thing I can find near me.
5/3/1 Portals 5x5/3/1, 3s week, session 2
Warmup: HLR 1x10, ABC Complex x1
Viking Press:
46kg x5
52kg x5
59kg 5x5
SSB Squats, worked up to TM 141kg x5
Accessory+Daily Work Circuit
Pullups - 10,10,5
Deadstop DB Lunge 14kg - 7,10,8
DB 1 arm Flat Bench 30kg - 10,10,5
Neck Harness Raises 10kg x30
DB Curls x25
Pullaparts x100
Pushdowns x50
Back Extensions x30
Enjoyed all of that.
Hill sprints this morning x8 plus recovery walk. Was absolutely Baltic this morning and a bit icy but got it done
5/3/1 Portals 5x5/3/1, 3s week, session 3
Swiss Bar Bench:
62kg x5
71kg x5
80kg 5x5
Trap Bar Deadlift - work up to TM 185kg x5
Accessory Work:
DB 1 arm Floor Press 25kg - 10,15* *= Rest Pause
BB Pendlay Row 70kg - 7,8,7
Unbroken BB Curls empty bar x32
Daily Work:
Neck x30
Pullaparts x100
Pushdowns x25
5/3/1 Portals 5x5/3/1, 3s week, session 4
Warmup: HLR 1x10, Banded GM’s 2x10, KB Snatch 20kg 2x3
SSB Squat:
99kg x5
113kg x5
127kg 5x5
Viking Press, work up to TM of 65.5kg x5
Accessory:
1 arm Kneeling Landmine Press 15kg - 10,10,5
DB Kroc Row 30kg x21
1 leg RDL 28kg - 14,11
Daily Work:
Pullaparts - loads, didn’t count
Pushdowns x50
Curls x25
Core x40
This was a struggle, woke up full of cold and had some strange jitters in my legs so squatting was interesting.
1st Week of Portals Summary:
This has been a change of pace from Krypteia to say the least. Doing two heavy lifts each session is challenging but in a different way to the challenges of the Krypteia volume. That being said, I’ve really enjoyed the change in pace and each session has been challenging. I’m managing to superset the Viking Press and SSB Squats but I just don’t have the space to do the same with Deads and Bench.
Accessory work has been on point, again bit different doing a lot less reps and happy with the accessory choices I’ve made. Also increasing my food intake to support the training.
EDIT - Also reinstated the daily work, focusing on pushdowns, pullaparts, curls and core. Will start chucking in some neck and glute work daily as well.
5/3/1 Portals 5x5/3/1, 5s week, session 1
Trap Bar Deadlift:
120kg x5
139kg x5
157kg 5x5
Swiss Bar Bench, worked up to TM of 89kg x5
Accessory
Weighted chins - 10kg 2x8, 5kg 1x9
Banded press-ups - 15,10
BW dead stop lunge - 10,10,5
Daily Work
Face pull x50
Pushdowns x60
Curls x25
Neck x10
Sorry if I’ve missed these before, but they definitely caught my attention this morning:
Strong!
@SvenG thank you, as an FYI your log inspired todays conditioning, reminded me about this EMOM protocol.
Half Chelsea
EMOM for 15 mins
5 pull-ups
10 press-ups
15 air squats
Followed by following done in circuit fashion
Pullaparts x75
Pushdowns x45
Back extensions x30
Neck x30
Core x35
Followed by 20 minute weighted vest walk
As yesterday I woke up this morning feeling like death, the temptation to skip conditioning today was real but the discipline to do it was realer. Weighted vest walk was fairly slow due to precarious icy conditions, managed to finish off my audible book “Act of Oblivion” by Robert Harris which was excellent. Off to take my daughter to various medical appointments today
5/3/1 Portals 5x5/3/1, 5s week, session 2
Warmup: HLR 1x10, ABC x2 complexes
Viking Press:
43kg x5
49kg x5
56kg 5x5
SSB Squat work up to TM 141kg x4, had a 5th in me but bar speed wasn’t great, but disappointing especially as warmups felt good.
Accessory work:
T Bar Row 60kg - 14,11
Flat 1 arm DB bench 32.5kg - 10,10,5 (each arm)
SSB Hatfield split squat 10kg a side - 10,15* (each leg)
Daily work:
Loads of pullaparts
Curls x25
Pushdowns x10
Felt bit crappy again but better than last couple of days. Had to pull up short on the daily work due to time.
Conditioning Day
x5 rounds of the following:
x15 KB Swings 24kg
x10 Mountain Climbers (each side)
x8 Double KB cleans 20kg
x6 SSB Front Squats 60kg
x4 KB Snatches 20kg (each side)
Daily Work:
Pullaparts x75
Curls x45
Pushdowns x60
Back Extensions x30
Followed by 20 min weighted vest walk, was that cold the sweat in my beard had turned to ice.
5/3/1 Portals 5x5/3/1, 5s week, session 3
Swiss Bar Bench:
58kg x5
67kg x5
76kg 5x5
Trap Bar Deadlift 185kg x5
Accessory:
Trap Bar Row 77kg - 10,10,5
Unilateral DB Floor Press 27.5kg - 10,10,5
Unilateral Glute Bridge 10kg - 10,10,5
Daily Work
Pushdowns x25
Face Pull x100
Neck x60
Core x30
Happy with this, bar speed was good on bench and DL’s the 185kg felt really easy.
How’d the trap bar rows feel? I’ve never done them before but have seen lots of people rave about them and will rotate them in at some point.
I’d love to have a go with an open trap bar to do chest-supported rows but haven’t got access to one.
I quite like them to be honest. Best to use with a lighter weight to get better ROM but I can really feel them in my lats.
5/3/1 Portals 5x5/3/1, 5s week, session 4
Warmup: HLR 1x10, ABC Complex x2
SSB Squats:
92kg x5
106kg x5
120kg 5x5
Viking Press TM 65kg x5
Accessory:
Kneeling Unilateral Landmine Press 15kg + Red band - 7,10,8
Unilateral RDL 32kg - 10,10,5
DB Kroc Row 32.5kg x25
Daily Work:
Face Pull x75
Pushdown x40
Core x60
Curls x38 (unbroken empty BB curls)
Another good week on Portals, only sticking point has been squats. Coming out of the hole seems to be where I’m losing momentum, hopefully bracing should go some way to fix that.
Came down with a case of the flu on Saturday which left me laid up in bed for most of the last few days, diets gone to shit with couple of days barely eating. Managed a 25 minute walk yesterday which felt like a 25 minute run.
Needed to get back on the horse this morning and given I’m still in a rough way decided to run the rest of the week as a deload.
Trap Bar Deadlift:
130kg x5
148kg x3
167kg x1
185kg x1
Swiss Bar Bench:
62kg x5
71kg x3
80kg x1
89kg x1
Accessory:
Pushdowns x25
BW Chins x25
RSE BW Squat x25
Back Extensions x25
Core x25
Wasn’t pretty, wasn’t fun but was neccessary.
Nice to see you back at it so quickly!
Easy Conditioning - 2.5 miles weighted vest walk 1st thing. Felt much better but still coughing lungs up at intermittent stages throughout the day. Another deload session tomorrow and might try some Walrus training on Saturday before recommencing Portals on Sunday.