5s Pro FSL 5x5, 3s week, Week 1 workout 4
BB Back Squat
105kg x5
120kg x5
135kg x5
FSL 105kg 5x5
Accessory
BB Snatch Grip Deadlift - 80kg x5, 100kg x5, 105kg x5 (prepping for TM Test to use as BBB supplemental lift)
Meadows Row 27.5kg - 4x12 (each arm)
Landmine Press 27.5kg - 4x12 (each arm)
HLR - 2x12
Daily Work
Pullaparts x50
Neck x30
5s Pro FSL 5x5, 5s week, Week 2 workout 5
BB Seated OHP
47kg x5
55kg x5
62kg x5
FSL 47kg 5x5
Accessory
Single leg RDL 28kg - 12, 12, 12, 14 (each leg)
Incline Bench SST
50kg x10
60kg x10
70kg x10
Chest Supported 1 Arm Row 37.5kg - 4x12 (each arm)
Daily work
Pullaparts x50
Neck x45
Unbroken Empty BB curls x70
Pushdowns x30
Followed by 20 min weighted vest walk 20kg
Hard Conditioning
AM
x7 hill sprints, followed by run back home to get up with one of the kids
PM
x12 KB Goblet Squats 32kg
x6 BW Pullups
x16 cals on bike
x3 rounds, should have been 4 but work phone started going off with some urgent calls I couldn’t ignore
5s Pro FSL 5x5, 5s week, Week 2 workout 6
BB Deadlift
117kg x5
135kg x5
153kg x5
FSL 117kg 5x5
Accessory:
WALRUS Style
Split Squats x10 (each leg)
Pressups x10
Chins x5
x5 rounds in 15kg weighted vest, done in about 11 mins
EZ Bar Spider Curls 2x12
Daily Work
Pullaparts x50
Neck x75
Pushdowns x30
Core x30
Followed by 10 mins on bike
Easy Conditioning
3.5 miles at steady pace
5s Pro FSL 5x5, 5s week, Week 2 workout 7
Swiss Bar Bench
68kg x5
78kg x5
88kg x5
FSL 68kg 5x5
Accessory
WALRUS Style
Pressups x10
Chins x5
KB Snatches x10 (each arm) 20kg
All in weighted vest 15kg x5 rounds, done in about 16 mins so around 1 min off last week.
BB Reverse Curls 7.5kg a side - 2x12
Daily Work
Pullaparts x60
Neck x45
Calves x45
First thing
1 mile (give or take) 20kg weighted vest walk, kids woke up only to go back to sleep as I got back in. Hopped on the bike for about 20 mins nice slow pace
Later in the morning
5s Pro FSL 5x5, 5s week, Week 2 workout 8
BB Back Squat
98kg x5
113kg x5
128kg x5
FSL 98kg 5x5
Accessory
DB 1 arm Row 35kg - 14,14,16 (each arm)
KB 1 arm Standing Press 24kg - 10,12,12 (each side)
Snatch Grip DL 95kg x5, 105kg x5
HLR 2x10
Daily Work
Pullaparts x50
Neck x20
Yesterday
Hard Conditioning x10 hill sprints followed by 1 mile recovery walk
Today
5s Pro FSL 5x5, 1s week, Week 3, workout 9
Snatch Grip Deadlift TM setting
90kg x5
110kg x5
120kg x5 - TM
Seated BB OHP
55kg x5
62kg x5
69kg x5
FSL 55kg 5x5
Accessory
Incline Bench SST:
65kg x5
75kg x5
85kg x5
HLR - 2x14
1 arm DB chest supported row 37.5kg - 3x12 (each arm)
1 arm tricep ext black band - 16, 15 (each arm)
Daily work
Pullaparts x70
Neck x40
Unbroken Empty BB curls x72 (think this is a new PR)
I started the winter king by the way and really struggled to get in to it. I was rather tired last night though but it just came across as cheap and badly acted.
Hope it improves.
Yesterday - Easy Conditioning
Started off with a run, got about .7 miles done as my daughter had a seizure. Went back made sure she was ok and gave her meds, hopped on the bike at a steady pace for about half an hour.
Today
Today
5s Pro FSL 5x5, 1s week, Week 3, workout 10
BB Deadlift:
135kg x5
153kg x5
171kg x5
FSL 135kg 4x5
Daily Work
Pullaparts x55
Neck x50
Had to stop after 4th set of deads, had got nothing left. Was really worn out, deficit has been pretty aggressive. Refuelled and got the accessory work in this afternoon
WALRUS Style
Split Squat 5x10 (each leg)
Pressups 5x10
Chins 5x5
16kg weigh vest done in about 8 mins followed by 30 unbroken pushdowns with black band.
It’s my daughters birthday today, she’s 10 which is pretty amazing. If she’d been diagnosed as a baby with the disease she has they would have probably told us she wouldn’t make 10 so to hell with the diet later.
I really wanted to love it but I feel personally let down. They’re his best books IMO and they’ve cut and changed too much. Arthur, Owain, Bedwyn and Nimue are faithful enough to the book, I’d actually say Nimue is pretty good but the rest of it is a let down
Awesome to read, my dude. Enjoy her day!
Don’t know anything about the TV show, but I absolutely agree with this!
@SvenG You have impeccable taste!
Yesterday - Easy Conditioning
4 mile run, steady state
Today
5s Pro FSL 5x5, 1s week, Week 3, workout 11
Swiss Bar Bench
78kg x5
88kg x5
99kg x5
FSL 78kg 5x5
Accessory
1 leg RDL 32kg - 4x10 (each leg)
BB Curls 40kg - 4x10
JC Band Press Black Band - 25,20
Daily Work
Pullaparts x50
Neck x23 (did all out set with 20kg on my head)
Calves x50
Pushdowns x30
Bit stuck for time so needed to do accessory work around bench. Pretty pleased with how it moved considering my bench normally suffers on fewer carbs.
First thing, fasted 40 min 20kg weighted vest walk
5s Pro FSL 5x5, 1s week, Week 3, workout 12
BB Back Squat
113kg x5
128kg x5
137kg x5
FSL 113kg 5x5
Accessory
DB 1 arm Row 37.5kg - 3x15 (each arm)
Standing KB 1 arm Press 24kg - 3x12 (each shoulder)
HLR - 3x12
Daily Work
Pullaparts x50
Pushdowns x50
So that’s it for the 3 week diet break albeit I’ve started to ramp up calories yesterday. 3 month BBB starts on Sunday, TM’s all increased to following:
Deadlift 185kg
Swiss Bar Bench 106.5kg
Seated BB OHP 75.5kg
BB Back Squat 155kg
Incline Bench 102.5kg (to be used on OHP volume lift)
Snatch Grip Deadlift 120kg (to be used as Deadlift volume lift)
Whats your BBB assistance work going to look like?
5 x 10 with the same weight or ramping, or 5 x 10 with the set 1 weight etc. So many choices so little time!
50%, 60%, 70% depending on the week, that’s what’s laid out in Beyond book and given I’ve never run this template before it feels like a good starting point.
Hard Conditioning
X12 hill sprints. Interspersed some shorter sprints to work on technique and speed. Actually felt pretty quick although I’m sure it was akin to watching a 3 legged hippo on the charge
Boring But Big, 3s Week, Workout 1
Swiss Bar Bench Press
75kg x5
85kg x5
96kg x5
64kg 5x10
Accessory
SSB Front foot elevated split squat 50kg - 10, 12, 12 (each leg)
BW Pull-ups - 5x10
DB lateral raise 14kg - 2x14
Daily work
Pullaparts x70
Neck x30
Pushdowns x25
Curls x20
That moved fairly well, done in just over 45 mins as well.
Yesterday
Easy Conditioning 3.5 mile run steady pace
Today
Boring But Big, 3s Week, Workout 2
BB Deadlift
130kg x5
148kg x5
167kg x5
Snatch Grip Deadlift 84kg 5x10
Realised I was using 1’s supplemental weights after the fact
Accessory
Standing KB 1 arm Press 28kg - 4x10 (each side)
Banded Crunches purple band - 2x25
BB Curls 12.5kg a side - 3x10
Daily Work
Pullaparts x50
Pushdowns x35
Calves x55
Neck x50