5/3/1 BaBY, Anchor, Week 2, 5s week
hitting supplemental lifts for PR attempts this week as it’s 5s week
BB Floor Press
59kg x5
68kg x5
77kg x11 - New PR, new estimated 1rm = +3kg increase
Superset with Bent over BB Row
66kg x5
77kg x5
87kg x14 - Not sure if this is a new PR as I’ve not recorded best lifts for this
Reverse Grip Bench
55kg x5
63kg x5
71kg x10 - capped at 10
Superset with DB 1 arm Row 45kg - 3x10 (each side)
Glenn B Shrugs 20kg x100 done in 03:42 (30 sec improvement)
Neck Flexion 20kg x20, 25kg x19
Pullaparts x110
Pushdowns x40
7 Likes
5/3/1 BaBY, Anchor, Week 2, 5s week
hitting supplemental lifts for PR attempts this week as it’s 5s week
BB Snatch Grip High Pull
41kg x5
47kg x5
54kg x5
BB Squat
104kg x5
120kg x5
136kg x5
BB RDL (SST)
99kg x5
114kg x5
129kg x12
KB Swings x60
Banded 360 Neck Ext - 5x20 (each direction)
Pullaparts x105
Went to bed thinking the worst of this cold was behind me, ended up waking up 3/4 times to clear my chest. Got up wanting to go back to head and least of all go and squat and deadlift. Not really recorded my RDL’s before so no idea if it was a PR set, I doubt it.
7 Likes
Yesterday - Easy Conditioning 3.25 mile weighted vest walk
5/3/1 BaBY, Anchor, Week 3, 1s week
Incline bench
60kg x5
68kg x3
76kg x9
Paired with
DB Kroc row worked up to 45kg x20 (each side)
BB Close Grip Bench (SST)
46kg x10
55kg x10
64kg x10
Paired with
BB shrugs
46kg x22
55kg x17
64kg x18
Shoulder complex - seated BB OHP 42.5kg x10, DB side and rear lateral raise 9kg x12 x3 rounds
Neck harness raises
20kg 4x12
12.5kg x25
1 arm DB bench 29kg - 9, 10, 10
Pullaparts x105
Pushdowns x30
Friday ended up being a write off as I had too much shit on my chest and sinuses, today still not being great, under different circumstances reckon I’d have got double figures on the incline PR set. Still some way off a PR but it’s moving in the right direction.
8 Likes
5/3/1 BaBY, Anchor, Week 3, 1s week
BB Deadlift
123kg x5
139kg x3
156kg x10
SSB Front Squat (SST)
55kg x10
66kg x10
77kg x10
HLR - 4x12
KB Swings x60
Neck Ext - 5x20 (each way)
x too many sets of coughing a lung up
Happy to hit 10 on that deadlift top set, probably had a couple more in me but the lungs were the constraint. No issues with my back either, narrowing my squat and deadlift stance seems to be paying dividends.
Physio appointment done today, complemented me on the muscle gain around the shoulder and improving strength on some of the tests he does with me. Probably getting more pain free days than painful ones now. Hopefully going on a fat loss plan down a bit after the completion of this anchor won’t detract from the recovery process, unfortunately my vanity is kicking in a little before we go away in 7 weeks. Not sure what template to run next, had got a 5s Pro FSL one in mind with 2 lifts per day but contemplating Krypteia.
7 Likes
Yesterday - Easy Conditioning 3.4 mile weighted vest walk
Today
5/3/1 BaBY, Anchor, Week 3, 1s week
BB Reverse Grip Bench
63kg x5
71kg x3
80kg x9 - New PR, grip actually let me down a little here
Paired with 1 arm DB Row 45kg - 12,12,14 (each side)
BB Floor Press (SST)
45kg x10
54kg x10
63kg x10
Paired with BB Row (SST)
51kg x10
61kg x10
71kg x10
Neck Flexion
20kg x20
25kg x22
Glenn B Shrugs - 10kg each side of a trap bar, 100 reps done in 04:33
Pullaparts x105
Pushdowns x40
Man them shrugs with a trap bar were horrible, not putting it down was a challenge. Thinking I’ll go back to Swiss Bar for bench for the next template as my delt feels so much better so I’ll get a TM test done on Friday. Nice to know that reverse grip is an option if I need to utilise it in future though.
Still got this cough which I can’t seem to shake
7 Likes
5/3/1 BaBY, Anchor, Week 3, 1s week
BB Snatch Grip High Pull
47kg x5
51kg x3
60kg x10
BB Squat
120kg x5
136kg x3
152kg x8
Banded Neck Ext Green - 5x20 (each way)
Pullaparts x105
Wasn’t a PR for high pulls I don’t think, I used to run them back in my rugby days and think I was pulling more then.
Squat stays the same estimated 1rm as last week, had a bit of a coughing fit as soon as I re racked the bar so could’ve possibly squeezed another rep.
Been to an onsite physio at work today who tells me I’ve got a compressed disc, had some release work and got a couple of exercises to do.
Whilst I was in with the physio she had full length/width mirror and it’s definitely fat loss time…
7 Likes
That doesn’t sound good, where abouts in your back? Do you have any numbness anywhere?
Swiss Bar TM setting and arms workout
Swiss bar Bench
45kg x5
55kg x5
65kg x3
75kg x3
85kg x5
BW chins - 14,13,13
JM press 47.5kg - 3x8
BB Curls 47.5kg - 3x8
Unilateral skullcrusher 12kg - 2x10
DB 1 arm Hammer curls 15kg - 2x10
Spider curls whatever was on the bar - 2x6
Neck Harness raises 12.5kg 10x10
Pullaparts x100
Thought the bench would’ve been a bit stronger but it is what it is.
It’s the lumbar L5 disc, it’s not great but explains a bit and why I lost some squat and deadlift strength. Fortunately with it being a decompression it’s the disc that’s going into the nerve which is causing the pain. No numbness fortunately just a pulling type of pain.
6 Likes
Start of fat loss diet
Krypteia - first cycle 5s week, workout one
BB Squat
105kg x5
122kg x5
138kg x5
FSL 105kg 5x5 (2 sec pause at bottom of squat)
Paired with (alternating)
DB Incline Bench 25kg - 5x12
DB chest supported row 25kg - 5x12
Pullaparts x100
Done in 37:40
Starting off too light this week with the accessory work just to get into the groove. The pauses at the bottom of the FSL sets had the desired affect of really making me work on the leg drive. I’ve got some soreness in my quads already.
5 Likes
Easy Conditioning
Light circuit of KB Swings, Situps, Pullaparts and shoulder rehab for 10 mins, followed by 3 mile weighted vest walk. Fasted.
Doing at least one of these days per week ala Dan John style with coffee and something to get my heart rate up followed by a walk. Been reading about excessive cortisol (in addition to Sodium Nitrites in food but that’s a different subject entirely) and going with fed training and only one run per week with a rest day to see how this works out.
Food from yesterday to add to accountability
Pre workout - 1 scoop whey, banana, black coffee and water
Post workout - Pasta and lean mince, mango and 200g lactose free Greek yogurt
Meal 3 - 1 tin tuna in low fat mayo, x2 soft boiled eggs and side salad
Meal 4 - 160g of pre cooked chicken
Meal 5 - Slow cooked lamb, mixed veg and mash. 1 square of dark chocolate
Weighed in on Friday 222.8lbs so lets call it 223, that gives me 8lbs of weight gain in 12 weeks of gaining. Considering a couple of lbs will be water weight I think that’s a decent return. Aiming to be around 210 in the next 6 weeks.
6 Likes
Krypteia - first cycle 5s week, workout two
BB Incline Bench
53kg x5
62kg x5
70kg x5
FSL 53kg 5x5
Alternating supersets with:
KB Goblet Squat 32kg - 5x12
DB SLDL (shrug at top) 30kg - 5x12
Pullaparts x110
Neck Harness Raises 20kg - 4x10
All done in 37:15 (inc 4 min warmup), followed by 5 mins on bike and some shoulder rehab work
Food for yesterday
Meal one - x2 eggs plus egg whites, smoked salmon
Meal two - Curator pork puffs, apple
Meal three - leftover lamb, mixed veggies
Meal four - x2 scoops beef isolate powder
Meal five - leftover lamb in tangine sauce, side salad (no dressing) white rice, x1 wholemeal pitta, x1 square 85% dark chocolate
6 Likes
Easy Conditioning - 4 mile run, steady pace.
Well, not so easy maybe. Been a few weeks since I’ve done decent (for me) mileage which reminds me exactly why I’m doing one per week.
Food for yesterday
Pre workout meal - 1 scoop whey, banana and black coffee
Post workout meal - x2 rashers of naked back bacon (fat trimmed off) x2 eggs, 125ml egg whites, x2 slice of rye bread
Meal 3 - 200g lactose free yogurt, 1 scoop beef isolate protein powder, mixed berries
Meal 4 - remainder of left over lamb in tagine mixed with healthy range food prep chilli
Meal 5 - Chicken, jacket potato and side salad with low fat mayo, 1 square dark chocolate
Last few days have been challenging on the diet which is normally the way when I transition to fat loss. Bit better today so far.
5 Likes
Krypteia - first cycle 5s week, workout three
BB High Pull
42kg x5
49kg x5
55kg x5
BB Deadlift
110kg x5
127kg x5
144kg x5
FSL 110kg 5x5
Paired with alternating between:
Weighted Chins 5kg - 5x10
DB Incline Bench 27.5kg - 5x12
Pullaparts x100
Yesterday’s food:
Pre run - 200g lactose free yogurt and banana
Post run - 75g oats, lactose free semi skim milk, x2 scoops whey, mixed berries
Meal 3 - x2 eggs, 125ml liquid egg whites, x2 naked back bacon rashers with fat trimmed off
Meal 4 - x1 corn fed chicken quarter (fat removed) wide side of scratch made chickpea and spinach curry
Meal 5 - Low fat chicken korma, rice and side salad (no dressing) 1 square dark chocolate
5 Likes
Krypteia - first cycle 5s week, workout four
Swiss bar bench
55kg x5
64kg x5
72kg x5
FSL 55kg - 5x5
Paired with alternating between
DB SLDL (shrug at top of rep) 32.5kg - 5x12
Landmine squats - 20kg x12, 35kg - 4x10
Pullaparts x110
Done in 27:40
Food yesterday:
Pre workout - 1.5 scoops whey, banana, black coffee
Post workout - 100ml egg whites, 2 eggs, 2 rashers back bacon fat trimmed off
Meal 3 - corn fed chicken quarter fat trimmed off, apple
Meal 4 - healthy range meal prep, low fat/carb protein pudding
Meal 5 - chicken salad with low fat mayo, 75g oats with semi skimmed milk, 1 scoop whey and mixed berries
5 Likes
Krypteia - first cycle 3s week, workout four
BB Squat
113kg x5
130kg x5
146kg x5
FSL 113kg 5x5 (paused at bottom each rep)
Paired with, alternating between
Db Incline bench 30kg - 12, 11, 11, 11, 10
DB chest supported row 30kg - 5x12
Pullaparts x100
Done in 39 mins ish
Weighed in yesterday at 219.4 which gives me a 3.4lbs drop for the first week so there’s the quick wins done. Food for yesterday = not great. Took 2 of my daughters to watch England women in the rugby so had to eat whatever was quick and easy. Much to my surprise they quite enjoyed the spectacle although I don’t think it’s inspired either of them to take it up. My eldest has also taken me by surprise by joining a gym near to where her mom lives and has been going for the past couple of weeks, here’s hoping that it’s not a fad, going to try and entice her into my lair to get her lifting.
7 Likes
Maybe don’t make it sound that creepy 
Krypteia - first cycle 3s week, workout six
BB Incline bench
57kg x5
66kg x5
74kg x5
FSL 57kg - 5x5
Paired with, alternating between:
DB SLDL 35kg (shrug at top of rep) - 5x12
Double KB Front Squat 20kgs - 5x10
Pullaparts x130
Done in under 26 mins, followed by some shoulder rehab and neck work.
@rugby_lifting I mean when you take it out of context…..
Food for last couple of days = not on plan, went to Liverpool all day yesterday and ate out. Scales will no doubt reflect my lack of discipline in the face of temptation this week. Todays food:
Pre workout - 50g oats, 1.5 scoops whey, semi skimmed milk, banana and mixed berries
Post workout - eggs and egg whites with x2 rashers back bacon fat removed, x2 slices wholemeal bread.
Meal 3 - Mexican chicken flatbread, apple
Meal 4 - 1.5 scoops beef isolate powder
Meal 5 - minced beef, mixed veg, mash, x1 square dark chocolate
4 Likes
Easy Conditioning - 4 mile run, steady pace. Hated it today.
Food for today
Pre run - high protein dessert, banana
Post run - 60g oats with semi skimmed milk, mixed berries and 1 scoop whey
Meal 3 - 150g prawns with side salad and low fat mayo
Meal 4 - minced beef and mixed veg
Meal 5 - 2 scoops beef isolate powder
Meal 6 - Greek style skewers and meatballs, white rice, side salad, 1sq dark choc
4 Likes
Krypteia - first cycle 3s week, workout seven
BB High Pull:
46kg x5
52kg x5
59kg x5
BB Deadlift
118kg x5
135kg x5
152kg x5
FSL 118kg 5x5
Paired with, alternating between:
DB Incline Press 30kg - 12,12,12,10,10
Weighted Chins - 4x11, 1x10
Face Pull x110
Main work done in about 40, need to move the high pulls to a less demanding day I.E. Incline Bench as trying to get this all wrapped up in time lead to rushing and dropping reps on the accessory work.
Food for today
Pre workout - 1 scoop whey, banana, black coffee
Post workout - x2 slices wholemeal bread, 60g smoked salmon, eggs and egg whites
Meal 3 - healthy range meal prep, low fat/sugar protein dessert
Meal 4 - 1 scoop beef isolate powder, apple
Meal 5 - Greek style skewers and meatballs, white rice, side salad, 1sq dark choc
4 Likes
Krypteia - first cycle 3s week, workout eight
Swiss Bar Bench
60kg x5
68kg x5
77kg 2x5 (repeated topset as hit the stand and had to rest pause first set)
FSL 60kg - 5x5
Paired with, alternating between
DB SLDL (shrug at top of rep) 35kg - 5x12
BB Landmine Squat 35kg - 5x12
Pullaparts x130
Food for yesterday
Meal 1 - X1 scoop whey, 50g oats with semi skimmed milk, mixed berries and banana
Meal 2 (pre workout) - x2 slices wholemeal bread, eggs and egg whites, x2 rashers of bacon with fat trimmed off
Meal 3 - healthy meal prep harissa chicken, vegan protein brownie
Meal 4 - curators pork puffs
Meal 5 - rump steak, white rice, mixed veg, 2 sq dark chocolate
Weighed in this morning at 217.8 which gives me a 1.6lbs drop which to be honest I’m pleasantly surprised with considering a couple of days last week went to shit diet wise.
Off to the football and few beers which has been in the calendar for a few months so I will be partaking.
1 Like