Rebuild Template, Anchor, 5s week
Trap Bar Deadlift
133kg x5
154kg x5
174kg x12
Accessory
Bent over BB Row (SST)
55kg x10
65kg x10
76kg x10
Banded 4 way neck extensions purple - 3x25 (each way)
Banded lying single leg curls green - 18, 21, 23, 22 (each leg)
JM Press 55kg - 10,11,10,10
1 arm DB Hammer Curls 15kg - 3x15 (each arm)
Yesterday
Easy Conditioning - 4.5 mile run, steady state
Today
Rebuild Template, Anchor, 5s week
BB OHP
45kg x5
52kg x5
59kg x8
Accessory
SSB Squat (SST)
75kg x10
89kg x10
104kg x10
DB Kroc Row 40kg x21 (each arm)
Neck Harness Raises 10kg - 2x15
At this point everything felt heavy, got a couple less on OHP and row than I should’ve so did a couple of rounds of a banded pump circuit and hit load of reps of flys, crunches, lateral raise, tricep ext and curls.
Should’ve anticipated the workout being crap as I had my physio beforehand rather than after. Did some work on my tricep, rhomboids, trap and infraspinatus which is probably why everything was shit. Did a strength test on my triceps with a 38% disparity between RH and LH, it was 50% last time so there is some progress.
Everything other than OHP this week’s PR sets has gone up since the last 7WP TM test I did according to estimated 1rm formula so that’s decent.
Rebuild Template, Anchor, 3s week
BB Squat
111kg x3
126kg x3
142kg x10
Accessory
Neck Harness raises 17.5kg - 4x12
BB good mornings 80kg - 4x10
Db incline bench 30kg - 4x12
T bar row 85kg on bar - 12, 12, 14, 14, 12
1 arm skullcrusher 14kg - 14, 14, 15 (each arm)
Pallof press green + red band - 10, 12, 12
Nice work!
Yesterday
Hard conditioning x8 hill sprints
Today
Rebuild Template, Anchor, 3s week
Swiss Bar Bench
60kg x3
68kg x3
77kg x10
Accessory
Chins
12.5kg - 11, 10
20kg - 7, 6
10kg x10
BW x12
Total = 56 (+2 reps from last weeks total)
Incline BB close grip bench 60kg - 11, 10, 10, 10
FFE SSB split squat 65kg - 3x12 (each leg)
Back extensions 15kg - 2x12
Pushdowns x25 rhs only
Bit pushed for time and procrastinated a little before doing this first thing. Made progress on the bench but had to fight for that last rep.
Yesterday
Easy Conditioning - 4.5 mile run, steady state
Today
Rebuild Template, Anchor, 3s week
Trap Bar Deadlift
144kg x3
164kg x3
185kg x10
Accessory
SSB Squat (SST)
89kg x10
104kg x8
119kg x6
Lying Single Leg Curls green band - 21,22,21,20 (each leg)
Weighted Situps 25kg - 14,15
Kneeling band pushdowns purple band - 18,19
4 way banded neck extensions green band - 4x12
Rebuild Template, Anchor, 3s week
First thing
Easy Conditioning, fasted - 2.5 mile treadmill walk
Later in the morning
Rebuild Template, Anchor, 3s week
BB OHP
48kg x3
55kg x3
62kg x9
Accessory
BB Row (SST)
65kg x10
76kg x8
87kg x6
DB Kroc Row 40kg x25 (each side)
BB JM Press 55kg - 4x12
DB Flys 20kg - 10,11,10,11
BB Curls 50kg - 11,12,12
1 arm Tri Ext drop sets
14kg x12 (each arm)
9kg x17 (each arm)
4kg bar x28 (RHS only)
3s week is done, progress made on all main lifts from last week.
Rebuild Template, Anchor, 1s week
BB Squat
119kg x5
134kg x3
150kg x8
Accessory
Neck Harness Extensions 17.5kg - 3x14
Db incline bench press 32.5kg - 10, 10, 10, 10, 8
BB good mornings 85kg - 8, 10, 10, 8
T bar row 85kg on bar - 15, 14, 15, 14,
1 arm skullcrusher 15kg - 11, 14, 14 (each arm)
Pallof press green and red bands - 3x12 (each side)
Went out yesterday to watch the football and had a few beers, was sorely tempted to go back out once I’d got the kids to bed but glad I didn’t. Really didn’t want to workout this morning but knew after the warmup sets it would be ok. Needed 8 on the squat set to beat last week, reckon I could’ve got more if I’d pushed it.
Yesterday
Hard Conditioning - x8 hill sprints followed by 10 mins recovery walk
Today
Rebuild Template, Anchor, 1s week
Swiss Bar Bench
64kg x5
72kg x3
81kg x8
Accessory
Weighted chins
12.5kg - 10,11
20kg - 2x6
10kg x12
BW x15
Total reps = 60 +4 from last week
FFE SSB Split Squat 70kg - 8,9,10,10
BB Incline Bench 62.5kg - 10, 10, 8, 8
Weighted Back Extension 15kg - 3x12
1 arm banded pushdowns purple - 12,14,15 (each arm)
Reverse Curls 40kg - 1x11
Wednesday
Easy Conditioning - 4 mile run
Thursday
Trap Bar Deadlift
154kg x5
174kg x3
195kg x7 - wanted 9 for progression, back felt a bit narky so had to settle.
Accessory
SSB Squat (SST)
97kg x5
112kg x5
127kg x5
Banded 4 way neck extensions green - 4x12 (each direction)
Banded Lying single leg curls green - 21, 23, 24, 23 (each leg)
Weighted sit-ups 25kg - 15, 19
Kneeling banded pushdowns purple - 2x20
Today
AM
Easy Conditioning - 2.5 mile weighted vest walk, fasted.
PM
BB OHP
52kg x5
59kg x3
66kg x8 - little body English on last 2 reps
BB Bent over row (SST)
71kg x5
82kg x5
93kg x15 - new PR
DB Kroc row 42.5kg x22 (each side)
DB Flys 20kg - 4x12
JM press 60kg - 6,7,8
BB curls 50kg - 12, 12, 14
1 arm Tricep extensions drop sets
14kg x14 (each arm)
9kg x23 (each arm)
4kg bar x36 (RHS only)
That’s a wrap on my rebuild template, little off piste but wanted to focus a little on accessory especially with regards to tricep and chest. Gone up about 8lbs (up to 220lbs this morning) in just over 2 months, some of that is due to the weeks holiday and a couple of days on the piss in the last few weeks. Going to run a 2 week fat loss mini block doing 2 strength sessions a week on 7WP to test my TM’s with some ES4FL workouts 3/4 days per week. Following that I’ll be jumping into the Leviathan template.
ES4FL Meets 7WP Protocol
HLR 1x10
Single Leg KB RDL 32kg - 3x3 (each leg)
Weighted Chins 10kg - 3x3
Double KB Clean and Press 20kg - 3x3
KB swings 24kg x60
Followed by 2.5 mile weighted vest walk
ES4FL Meets 7WP Protocol
1st thing - 3 mile weighted vest walk, fasted.
Late morning
BB Squat, worked up to 163kg x5 - TM for next cycle
Swiss Bar Bench 70% 65kg - 5x5
Accessory
Bent Over Row 60% 56kg - 3x10
Overhead Banded Tricep Ext purple - 2x25
ES4FL Meets 7WP Protocol
HLR 1x12
BW Pullups - 3x3
BB Block Pulls 100kg - 3x3
KB 1 arm OHP 28kg - 3x3 (each side)
KB Swings 24kg x45
Followed by 3 mile walk, fasted.
ES4FL Meets 7WP Protocol
Yesterday
3.5 mile run
Today
1st thing 2 mile walk on treadmill
Late morning
BB OHP worked up to 70kg x5
Trap Bar Deadlift 70% 148kg - 5x5
Accessory
Chest Supported BB Row 60kg - 2x12
DB Split Squat 20kg in each hand - 2x10 (each leg)
Really feeling the lack of calories, dropped down to 214.6lbs as of this morning so a 5.5lb drop in a week. Think I’ve done what I wanted to in terms of getting rid of the holiday bloat/gut so will jump into Leviathan next week. I’m confident on the TM’s for the deadlift and bench.
I have found doing this little experiment this week something I can run to shed a bit of body fat nice and easy. Was basically eating no carbs during the day on the ES4FL days, was also interesting seeing the impact this has had on quality of training on conditioning and lifting days so will have to bear that in mind for future if/when I do this for a proper fat loss phase next year
Leviathan
Anchor, 1st cycle, 5s week
Trap bar deadlift
148kg x3
170kg x3
191kg x2
212kg x0
207kg x1
FSL 138kg - 5x5
Accessory
Weighted pull-ups 5kg - 5x3
BW - 10, 9
DB incline press 32.5kg - 10, 11, 10, 9
RFE KB split squat 20kg - 10, 12, 12 (each leg)
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm x20
Absolutely could not pull 212kg this morning despite my estimated 1RM being in excess of 240kg. Will use 207kg as my TM.
Gonna be doing some daily work this template each time I do a lifting workout as well.
Happy cake day!
Leviathan
Hard Conditioning x8 hill sprints followed by .75 mile recovery walk.
Leviathan
Anchor, 1st cycle, 5s week
Swiss Bar Bench
61kg x3
70kg x3
78kg x3
87kg x1
FSL 57kg - 10x5
Accessory
Weighted Chins 20kg - 3x5
Bent Over Row (SST)
56kg x10
67kg x10
78kg x10
DB Split Squat 20kg each hand - 4x12 (Each leg)
Hand Release Pressups BW - 16,14,12
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Leviathan
Anchor, 1st cycle, 5s week
AM - Easy Conditioning - 20 min treadmill walk
PM
BB Squat
114kg x3
130kg x2
147kg x3
163kg x1
FSL 106kg - 1x20
Squat widowmakers how I art missed thee
William Shakespeare, 1587, Much ado about leg doms
Accessory
DB Bench, feeder sets:
20kg x10
30kg x6
Work sets
35kg x9
25kg x18
Deadstop Row 28kg KB - 18,19 (each side)
Banded deadbugs black - 3x10
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Hit this workout a bit differently to how I usually tackle squats and did plenty of the accessory work whilst I was working up to my max and before I hit the widowmaker. Worked quite well as I could get in some quality work before then. Went for a bit of a different variance on the flat bench for a change so will see how just doing 2 work sets goes.
Leviathan
Anchor, 1st cycle, 5s week
1st thing, fasted - Easy Conditioning, 2.5 mile weighted vest walk. Bit slower than usual this morning as was quite icy, ended up on my arse once as well 
As an aside has anyone else got this cough that’s come out of nowhere with no other side effects or cold like symptoms?
Later in the morning:
BB OHP
49kg x3
56kg x3
63kg x3
70kg x1
FSL 46kg - 10x5
Accessory
Weighted Back Extensions 20kg - 4x10
Chest Supported Swiss Bar Row 65kg - 3x12, 1x14
Seated DB Lateral Raise 9kg - 14,14,12 (these torched my shoulders)
Daily Work
Pullaparts x50
Pushdowns x40
Neck x0 (bit sore)
Forearm/Grip x20