Busy weekend
Sunday
Trap Bar Deadlift 173kg - 5x5
Pressups - 5x10
Chins - 5x5
All whilst wearing 12kg vest, done in 18 mins. Followed by some arm work and core
Monday
Walrus in 12kg vest
Split squats x50 (each leg)
Pressups x50
Chins x25
Done in 8 mins, followed by x55 KB swings and 40 min weighted vest walk (20kg) fasted
Today
SSB Squats 118kg - 5x5
Pressups - 5x10
Chins - 5x5
All in 12kg vest, done in 21 mins, followed by wrist curls, tri ext’s and core.
Diet - not good, gone to shit the last few days to be honest. Still been eating mainly good stuff and hitting my protein but have been indulging in foods I shouldn’t.
5 Likes
Walrus
Squats x125
Pressups x50
Chins x25
Done in 10 mins, wearing 12kg vest. Then went for 2 mile run and half mile walk in 10kg vest.
Food for today
Meal 1 - 200g Skyr, banana
Meal 2 - 50g oats, 1.5 scoops whey, mixed berries, semi skimmed lactose free milk
Meal 3 - Chicken breast, sauerkraut
Meal 4 - Turkey breast steak, mixed veg
Meal 5 - Chicken cooked in low fat curry sauce, white rice and salad
5 Likes
Titanium Knickknacks TEST
Didn’t plan on doing this until last night, felt pretty good and had a decent dinner. When I looked at the planned workout which was a 1’s % workout I was only 8kg off what I envisaged being double bodyweight so decided to take a punt and do the test today. I had planned this for next Monday on my actual birthday but for some reason I had a real compulsion to do it this morning. Got up this morning and actually felt a little nervous going in to it. The challenge that culminates this template is as follows:
Trap Bar Deadlift double body weight 25 reps
Pressups 50 reps
Chins 25 reps
Complete within 30 mins whilst wearing a weight vest with 10% of bodyweight
Weighed in this morning at 95kg on the nose so that gave me a double bodyweight of 190kg and 9.5kg vest. Given I don’t have a .5kg weight to put in the vest I rounded up to 10kg.
Did the workout as follows (in order of exercises too)
Pressups - 5x10
Trap Bar Deadlift 190kg - 5x5
Chins - 5x5
All in a weighted vest of 10kg
Done as a circuit, finished just inside of 25 mins…
I recorded it for posterity but having watched the video back in part it gives a great view of deadlifts but not of chins or pressups. Would upload it but I think I’d need to put it on a youtube link. Will do a full write up later but needless to say I’m pretty pleased I managed to get the test done and with 5 mins to spare.
4 Likes
My maths isn’t brilliant but 0.5kg rounded to 10kg?..or did you mean 5kg..still a big jump
10% of my weight would’ve meant having a vest of 9.5kg but the weights in my vest are 1kgs only so I added on 0.5kg to have 10kg in. I thought just going 9kg would’ve been cheating
3 Likes
Am - 2.5 mile walk, fasted.
PM - Upper body
Swiss Bar Bench
Bar x10
45kg x5
55kg x5
65kg x5
75kg x5
65kg x5
Landmine 1 arm Z press 10kg - 2x10 (each shoulder)
Pullaparts - 5x10
Neck Harness Raises 12.5kg - 3x10
BB Curls 40kg - 2x10
DB 1 arm Tricep Ext 11kg - 2x15 (RH only)
BB Wrist Curls 5 sec negative 2.5kg a side - 2x15
Anyone whose curious, I posted a review of Titanium Knickknacks yesterday PM - I survived Titanium Knickknacks - a review - Bigger Stronger Leaner / Jim Wendler 5/3/1 Coaching - T NATION
5 Likes
TM setting - BB Back Squat
BB Squat
Bar x10
60kg - 2x5
80kg x5
100kg x5
120kg x3
130kg x1
150kg x5 - TM
Felt strange putting a barbell on my back and squatting after over 3 months of the SSB bar. Soon as I got up to 100kg started feeling pain in my shoulder so put in some pullaparts between sets. Given I’ve been doing pressing with no shoulder pain it will be a shame if barbell squats flare it back up again. 150kg went up well enough, using JW’s mantra best to start too light.
Accessory
BB good mornings 45kg - 4x12
DB lateral raise 14kg - 12, 14, 14
T bar row 65kg - 14, 15, 15
Pallof press purple - 2x20 (each side)
Was also strange to do a workout and not be gasping for air after the last template. Followed by couple miles of dad and daughter walk
8 Likes
TM setting - Swiss Bar Bench
Swiss bar bench
Bar x10
45kg x5
55kg x5
65kg x3
75kg x1
85kg x4
82kg x5 - TM
Scraped the stands on the 85kg set which threw me off. Realised I was too far forward on the bench, realigned and dropped a little weight, 82kg went up easy enough so will make that TM in order to start too light. Weak as piss but the only way is up. Should also ease my shoulder into regular pressing and volume again which is sensible.
Accessor
Weighted vest squats 20kg - 4x25
KB 1 arm row 32kg - 3x15 (each side)
Landmine z press 12.5kg on bar - 4x10 (each side)
Unilateral DB hammer curls 14kg - 3x12 (each arm)
JM press 40kg - 3x10
Neck harness raises 12.5kg - 3x12
No lingering pain or shoulder soreness which means barbell squats are in for next template.
Turn 37 today, nice to start the day off with some lifting.
7 Likes
Happy Birthday mate, hope you have a great day later with the family
1 Like
Got a 2.5 mile run in yesterday but was pretty tired so called it quits after that.
Today
1st thing 2.5 mile weighted vest walk, fasted.
TM test - Trap Bar Deadlift
Worked up to 197kg for PR attempt x7
Accessory
Swiss bar hip thrusts 75kg - 3x15
DB bench 30kg - 3x12
Weighted chins 12.5kg - 7, 6,
BW x12
Think the PR set takes me to an estimated 1RM of about 234kg, a bit off my all time PR of 211kg for 6 but something to aim for at least.
8 Likes
Easy Conditioning
1st thing - 4 mile run, steady state. Pace about 9.15 a mile at an easy pace which is quicker than usual which I thought was strange considering I’ve not done above 2.5 miles for a while. Guess it’s a carryover from the last template.
4 hours later went swimming for around 30 mins, got my heart rate up a bit, I quite enjoy swimming but don’t get to do it often.
6 Likes
TM check and Set
SSB Squat worked up to 145kg x5 - SST TM
BB OHP
Bar x10
30kg x5
40kg x5
50kg x3
55kg x1
65kg x5 - TM
BB row worked up to 105kg x5 - SST TM
1 arm tricep ext 12kg - 3x12 (each arm)
1 arm DB preacher curls 12kg - 3x12 (each arm)
HLR - 3x12
TM’s for next template now established. Given I’m putting some volume back in on the upper body lifts I’ll be eating for performance over the next few weeks (bar next week which I’ll use as a diet week as I’m on the beers tomorrow and had a couple at the start of the week). This means adding in some extra calories pre and post workout and that’s it. I’ve found that since I’ve really dropped daytime carbs my energy levels are a lot more stable in the day so gonna keep to this. I’ll continue to log food to keep myself accountable.
7 Likes
Rebuild Template 1st cycle, 5s week
BB squat
98kg x5
113kg x5
128kg x5
SSL 113kg - 3x5
Called it quits after 3 sets of SSL work, I hadn’t warmed up throughly and was starting to get some pain through my glute and back so figured it was best easing back into volume on squats. Happy with how they moved and shoulders seemed less painful.
Accessory
DB Bench 32.5kg - 8, 10, 10
BB Good Morning 55kg - 10, 10, 12
T bar row 70kg on bar - 3x12
Pallof Press green band - 3x12 (each side)
Also capped the accessory work at 3 sets today just to ease back into the work. Pleased with how it all moved, particularly the DB bench.
Followed by 2 miles dad and daughter walk.
Food for today
Meal 1 - 1 scoop whey, banana
Meal 2 - x2 rashers bacon, x3 eggs, x2 slices rye bread
Meal 3 - 200g skyr, 0.5 scoop collagen, mixed berries
Meal 4 - beef chilli and salad
Meal 5 - beef, veg and potatoes
6 Likes
Conditioning - 5 mile run, steady state
Again, easier pace is getting quicker until last half mile.
Food for today
Meal 1 - 200g skyr, banana, 1teaspoon peanut butter
Meal 2 - 60g oats, 1 scoop whey, mixed berries
Meal 3 - x3 hard boiled eggs, curators
Meal 4 - turkey breast steaks, mixed veg
Meal 5 - chicken, white rice and salad
6 Likes
Rebuild Template 1st cycle, 5s week
First thing - 40 min weighted vest walk, fasted.
Swiss Bar Bench
53kg x5
62kg x5
70kg x5
FSL 53kg - 5x5
Accessory
SSB FFE Hatfield Split Squat 10kg a side - 12,14,16 (each leg)
Weighted Chins 10kg - 3x10
JM Press 45kg - 3x10
Food for today
Meal 1 - 50g oats, banana, 1 scoop whey, 1 teaspoon peanut butter
Meal 2 - x2 slices rye, x3 rashers bacon, x2 eggs
Meal 3 - Low fat/sugar protein dessert, apple
Meal 4 - Curators, handful of nuts
Meal 5 - leftover beef + chicken mix in low fat curry, white rice
6 Likes
Easy conditioning
4 Mile run, steady state
Food for today
Meal 1 - 200g Skyr, pinch of granola, 1tbsp peanut butter, banana
Meal 2 - 60g oats, 1.5 scoop whey, mixed berries
Meal 3 - x2 eggs, 150ml egg whites, 60g smoked salmon
Meal 4 - Turkey breast steak, mixed veg
Meal 5 - Slow cooked 10% fat lamb mince, flatbread, mixed salad
Went a bit heavier on pre run food, had opposite effect and felt more sluggish so will stick to eating a little less.
6 Likes
Rebuild Template 1st cycle, 5s week
Trap Bar Deadlift
128kg x5
148kg x5
167kg 5x5
Accessory
SSB Squat (SST)
72kg x10
87kg x10
102kg x10
Swiss Bar Hip Thurst 95kg - 3x12
Food for today
Meal 1 - Banana, 1 scoop whey
Meal 2 - x3 eggs, 125ml egg whites, x2 slice rye bread
Meal 3 - Curators, apple
Meal 4 - Chicken tagine, salad, low fat/sugar protein dessert
Meal 5 - something with lean mince beef
6 Likes
Rebuild Template 1st cycle, 5s week
BB OHP
42kg x5
49kg x5
55kg x5
FSL 42kg - 5x5
Accessory
BB Row (SST)
53kg x10
63kg x10
74kg x10
1 arm DB Row 35kg - 3x12 (each side)
1 arm DB Floor Press 24kg - 3x14 (each side)
Glenn B Shrugs 10kg plate in each hand x100 in 03:45
DB 1 arm Preacher Curl 14kg - 2x15 (each arm)
DB 1 arm Tricep Ext 14kg - 9,11 (each arm)
Neck Harness Raises 12.5kg - 3x12
1st week of this template done, no real pain felt. Little bit of a twinge in my infraspinatus yesterday but I actually think that was in my head as there wasn’t any actual pain. Start bumping up calories around workouts next week.
5 Likes