Portals 5x5/3/1, 5’s Week, Session 2
Warmup: HLR 1x10, KB Snatch 20kg 2x3 (each side)
Viking Press:
44kg x5
51kg x5
58kg 5x5
SSB Squat 130kg TM x5
Accessory:
T Bar Row 75kg - 2x12
SSB Hatfield RFE Squat 15kg a side - 10,10,5
Unilateral DB Bench 35kg - 8,8,9* (last set rest pause on weaker side)
Daily Work:
Face Pull x55
Pushdowns x50
Unbroken BB Curls x48 (new PR +5 from last week)
Pressups x35
Core x40
Got some hard conditioning yesterday via the form of a 12 min AMRAP WOD:
28kg KB Swings x20
Situps x15
Feet Elevated Pressups x10
Chins x5
x6 rounds
Finished with daily work, was aiming for a weighted vest walk but kids had other ideas.
Was going for 24kg swings but grabbed the 28kg bell by accident so ended up rolling with it. Not done any WOD style workouts for a while and was reminded that they are a different hard conditioning to sprints so probably need to look to include both in my weekly conditioning routine.
Portals 5x5/3/1, 5’s Week, Session 3
Warmup: HLR 1x10, KB Chest Press 20kg 1x10
Swiss Bar Bench:
59kg x5
69kg x5
78kg 5x5
Trap Bar Deadlift TM 190kg x5
Accessory:
Pullups - 7,9,9
Unilateral DB Floor Press 32.5kg - 10,8,7
Unilateral Glute Bridge 20kg - 10,10,5
Daily Work
Pullaparts x95
Pushdowns x45
Neck x35
Curls x30
Pressups x37
Easy Conditoning
25 mins weighted vest walk
Portals 5x5/3/1, 5’s Week, Session 4
Warmup: HLR 1x10, KB Snatch 2x3 (each side)
SSB Squats:
85kg x5
98kg x5
111kg 5x5
Viking Press TM 68kg x5
Accessory:
KB Kroc Row 32kg x25
KB 1 leg RDL 32kg - 2x10
DB Lateral Raise 14kg - 14,11
Daily Work
Pullaparts x50
Pushdowns x35
Core x25
Neck x30
And we roll into final week and toughest week of the leader, not going to lie, I’m looking forward to it and dreading the end of week squat session. I suspect it’s the fact that I’m squatting a day after the DL TM lift and there is plenty of synergy between TBDL’s and Squats but the volume squat day seems to be a challenge. Having said that today I got some really good depth and speed but it is the lighter week.
Yesterdays conditioning consisted of 60 mins of rugby. Wasn’t even thinking about playing but my mrs got home Friday night and suggested I play as we weren’t planning to take the kids out until Sunday. Not sure that’s ever happened before, on high alert for being buttered up for something.
Played 10 a side on a full pitch, lots of running and less contact than usual. Still whacked a few people so scratched that itch.
Today, Portals 5x5/3/1, 1s Week, Session 4
Warmup: HLR 1x10, KB swing into high pull, 20kg 1x5, 24kg 1x5
Trap Bar Deadlift:
143kg x5
162kg x5
181kg 4x5
Swiss Bar Bench TM 91.5kg x5
Accessory
Weighted chins 12.5kg - 7,5, BW 10+3
Banded press-ups - 7, 11 (medium sized band), 7
HLR - 12, 12
Daily work
Pullaparts x55
Pushdowns x45
Curls x30
Neck x40
Press-ups x15 + accessory
Deadlifts unsurprisingly were tough given yesterdays exertions. Finished at 4 sets of top set as I was feeling pretty beat up. Everything else was a struggle. Wanted to get it in today as I’m not sure what time I’ll have tomorrow.
No idea how you workout the day after playing. I can barely move today (although I did spend 40m reffing kids rugby this morning).
I don’t normally to be honest but felt up to it today as it wasn’t a contact heavy game.
How you feeling?
Really stiff now. I’ve got an upper body session tomorrow morning which I’m dreading but going to push it hard.
My big aches are my neck/ traps and quads. Hopefully they’ll ease off in a day or two.
I’m playing next on the 4th March so at least got some good recovery in.
Easy Conditioning
Really struggling to get out of bed this morning, been a bit of an issue for a couple of weeks now to be honest. Upshot was less time than I wanted.
WaLRUS Challenge 2:
x50 Press-ups
x125 Squats
x25 Chins
Done in 13kg weighted vest, done in 5 rounds of 10 press-ups, 25 squats and 5 chins
Daily Work (incorporated in the conditioning in between rounds)
x60 Face Pulls
x35 Pushdowns
x30 Back Extensions
All done in about 17 mins, followed by short weighted vest walk. Wanted to get a couple of miles in but it’s my daughter’s birthday and she got up fairly early into it.
@rugby_lifting is it weird I actually quite like the pain the day after? I have found in terms of recovery a light non intensive band/bodyweight workout and walk really aid it. Good to see you planning for more pain, you playing for Manor Park against teams your way?
Yeah playing for the vets/ 3rd team with no intention of ever going to play any higher these days. We played Berkswall and Balsaw (not sure how to spell them) at the weekend. Lots of fun but i’m sitting in the office this morning unable to really turn my head to look left or right.
It is an addictive pain though, i know what you mean.
Today, Portals 5x5/3/1, 1s Week, Session 2
Warmup: HLR 1x10. KB Snatch 20kg 2x3 (each side)
Viking Press:
51kg x5
58kg x5
65kg 5x5
SSB Squat TM 130kg x5
Accessory:
T Bar Row 75kg - 12,13
RFE Hatfield Squat 17.5kg each side - 10,10,5 (each leg)
Unilateral DB Flat Bench 35kg - 10,10 (each side)
Daily Work
Pullaparts x80
Pushdowns (unbroken) x31
Unbroken BB Curls x51 (PR)
Banded GM’s x35
Pressups x42
Conditioning Day
Hard Conditioning:
12 mins AMRAP
x9 DB Thrusters 14kg
x12 Pressups
x15 KB Swings 24kg
Done 6 rounds, this was deceptively quite challenging, by the 5th round I was done.
Daily Work (done as circuit)
Pullaparts x80
Pushdowns x45
Back Extensions x30
Core x45
Easy Conditioning - 25 mins weighted vest walk
Portals 5x5/3/1, 1s Week, Session 3
Warmup: HLR 1x10, KB Chest Press 20kg 1x10
Swiss Bar Bench:
69kg x5
78kg x5
87kg 5x5
Trap Bar Deadlift 190kg TM x3
Accessory:
Pullups - 10,8,7
Unilateral DB Floor Press 32.5kg - 10,10,5
Unilateral Glute Bridge - 10,10,5
Daily Work
Pullaparts x100
Pushdowns x30
Curls x30
Neck x40
Only went for minimum reps on TBDL, feeling a bit under recovered so didn’t want to force the reps especially with Squat volume tomorrow. Bench moved pretty well and was pleased with the bar speed.
Portals 5x5/3/1, 1s Week, Session 4
Warmup: HLR 1x10, Lying Leg Curls 2x15, KB Snatch 2x3 20kg (each side)
SSB Squats:
98kg x5
111kg x5
124kg 5x5
Viking Press 68kg x5
Accessory:
DB Lateral Raise 14kg - 15,10
KB 1 Leg RDL 32kg - 13,12
DB Kroc Row 35kg x22
Daily Work
Pullaparts x60
Pushdowns x20
Neck x45
Pressups x45
Happy with that, best I’ve felt with squats for a while. Good speed and depth across the board.
That’s it for the leader, onto the anchor for next week. Will probably save my thoughts for a more detailed write up which I’ll post on a separate thread in 5/3/1 group.
Portals 5x5/3/1 Anchor, 3’s Week, Session 1
Warmup: HLR 1x10, KB swing into high pull 20kg 1x5, 24kg 1x5
Trap Bar Deadlift:
137kg x3
156kg x3
PR set 176kg x10 - estimated 1RM 235kg +6kg from last cycle anchor PR set
Joker set 195kg x3™
Swiss bar bench FSL - 66kg 5x5
Accessory
Weighted chins:
5kg x10
10kg x8
12.5kg x6
15kg x5
BW x11
Total = 40
Dead stop goblet lunge 20kg - 10, 10, 10
Unilateral DB incline press 25kg - 12, 12, 12,
Daily work
Pullaparts x80
Pushdowns x35
Curls x20
Neck x45
Press-ups x47
Good start to the anchor cycle, think I’d probably got another rep or 2 in the tank on the PR set but lost my flow on the last rep after trying to regain some composure to go after more. Never mind, it’s still showing I’m getting stronger.
Loving the TB deadlifts—it’s always great to see the numbers go up and know you could’ve given a bit more—but this:
This is impressive! Nice work.
I often feel like that with PR trap bar sets. The way I see it is if I’ve exceeded myself, got stronger, or progressed how I expected, why force the extra rep or two? I just enjoy the probably better recovery knowing I smashed it. Those extra reps always come shortly after, and easier anyway. Maybe it doesn’t fit into “AMRAP” but I know I’m still working really hard and my body thanks me. At 33 training for general health, I don’t feel like going for overly grindy reps on any form of deadlift.
And yeah, those chins are super impressive. Awesome work.
@SvenG thank you, I was thinking earlier they aren’t progressing as I’d like but remembered I’m gaining weight and they’re coming after the deadlifts so I am actually continuing to get stronger.
@cdep89 it probably comes from being competitive, PR sets always get me wanting to squeeze everything from the set but there was that little voice inside of me reminding me, as you say, I’ve got stronger, take the win and go better next week.
Hard conditioning
Got clothes out for both a WOD and Sprints depending on the state of the ground. Not much frost on the roads so opted for some hill sprints. Got in 9 plus a mile recovery walk, daily pressups done as well.
Portals 5x5/3/1 Anchor, 3’s Week, Session 2
Warmup: HLR 1x10, KB Snatch 20kg 2x3
Viking Press:
49kg x3
56kg x3
PR Set 63kg x12 - New PR, estimated 1rm 88kg, +6kg from last testing
Joker TM 70kg x3
SSB Squats FSL 95kg 5x5
Accessory:
Unilateral RDL 28kg - 14,15,15,6 (each leg)
Chest Supported Swiss Bar Row 45kg - 12,12,14,12
Close Grip Bench - 60kg - 10,12, 70kg - 2x10
Daily Work:
Pullaparts x75
Pushdowns x35
Curls x30
Pressups x49
New PR on Viking Press, it’s a fairly new exercise for me so would have been disappointed with anything but given the volume over the leader cycles. Had planned to do full, standing, Swiss Bar Rows but my back was saying no so went to chest supported. Chest supported rows are always quite humbling but it worked quite nicely with pairing with Close grip bench.
Hard conditioning:
21-15-9
KB swings 28kg x21
DB thrusters 14kg x15
Chins x9
X3 rounds
09:26
Followed by circuit of Daily work
Pullaparts x85
Pushdowns x30
Press-ups x50
Back ext x30
Followed by easy conditioning 20 minute weighted vest walk