Leviathan
Anchor, 1st cycle, 3s week
AM
Trap bar deadlift
145kg x3
166kg x3
186kg x2
207kg x1
FSL 145kg - 5x5
Accessory
DB incline press 32.5kg - 11, 11, 12, 12
Weighted pull-ups 6.25kg - 5x3
BW pull-ups - 10, 9
Lying on a bench leg curls purple band - 18, 17, 17
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
PM
Easy Conditioning
2 mile weighted vest walk
I’m the only one in my house that hasn’t got that and i’m not looking forward to it coming my way. Hope it doesn’t cause you too many issues.
Leviathan
Anchor, 1st cycle, 3s week
Yesterday - Hard Conditioning - x8 hill sprints
Today
Swiss Bar Bench
61kg x3
70kg x3
78kg x3
87kg x1
FSL 61kg - 10x5
Accessory
Weighted Chins 20kg - 4x5
Bent Over Row (SST)
67kg x10
78kg x8
89kg x6
DB Split Squats 22.5kg each hand - 11,10,11 (each leg)
Hand Release Pressup BW - 17,15
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
It’s strange, I have no associated illness at all just a throaty cough that intermittently crops up and goes away as quick
Leviathan
Anchor, 1st cycle, 3s week
Yesterday
Easy conditioning - 4.5 mile run, steady state
Today
BB Squat
114kg x3
130kg x3
147kg x3
163kg x10
114kg - 1x20
Accessory
DB Bench
35kg x11
25kg x19
1 arm KB Deadstop Row 32kg - 2x15 (each side)
Banded Deadbugs black - 12,11,11
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
That is nasty, great work!
Leviathan
Anchor, 1st cycle, 3s week
Easy Conditioning - 2 mile treadmill walk
Followed by breakfast and then
BB OHP
49kg x3
56kg x3
63kg x3
70kg x1
FSL 49kg - 10x5
Accessory
Weighted Back Extensions 20kg - 3x11, 1x12
Chest Supported Swiss Bar Row 70kg - 4x12
Seated DB Lateral Raise 9kg - 15,14,14
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Went to physio appointment, having some niggles but generally my shoulder is so much better. Starting to fill out a bit now. Tricep strength was measured and no real improvement from last time but had improved massively last time so little bit more to do on that front. Also going to add in some daily rotator cuff work specifically on external rotation as that’s coming up weak.
Thanks @alex_uk however unfortunately I can see I’ve made a typo 
I would like to be doing 163kg for 10 but that was a single… The widowmaker for 20 definitely wasn’t a typo, I felt every rep of that one.
Leviathan
Leader, cycle 1, 1s week
Trap bar deadlift
145kg x3
166kg x3
186kg x3
207kg x1
FSL 155kg 3x5
Accessory
Weighted pull-ups 6.25kg -5x3
BW - 2x10
DB incline bench 35kg - 9, 9, 8, 8
Lying leg curls on bench green band - 16, 16, 17
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Wrist curls 15kg - 2x10
Ext rotation red band - 3x12
Followed by easy conditioning - 2 mile weighted vest walk
Her ladyship is out tonight and then taking the youngest out tomorrow afternoon so lifting is out of the equation tomorrow. Cut the dead’s supplemental a little short as was feeling pretty beat up.
Leviathan
Leader, cycle 1, 1s week
Hard Conditioning
X7 hill sprints, steeper gradient than usual. Followed by a few tempo runs on a nearby football pitch on way back to car
Leviathan
Leader, cycle 1, 1s week
Swiss Bar Bench
61kg x3
70kg x3
78kg x3
87kg x1
FSL 65kg - 10x5
Accessory
Weighted Chins 22.5kg - 4x5
Bent Over BB Row (SST)
72kg x5
83kg x5
94kg x5
HLR - 14,11,11
Hand release pressups with red band - 14,14,15
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Ext rotation - 3x12
Soon! Good old widow makers🤢
Leviathan
Leader, cycle 1, 1s week
BB Squat
114kg x3
130kg x3
147kg x2
163kg x1
FSL 122kg 1x20
Accessory
Flat DB Bench
37.5kg x7
27.5kg x15
1 arm DB Deadstop Row 37.5kg - 10,12 (each side)
Daily Work
Pullaparts x50
Pushdowns x40
Neck x15
Forearm/grip x0
Ext Rotation 1x12
Didn’t get through as much as planned, the widowmaker ripped it out of me even though I’d left it comparatively late in the workout. Will catch the core work back on Friday.
Leviathan
Leader, cycle 1, 1s week
Easy Conditioning - 4.6 mile run, steady state.
Funny how used to training stimulus the body gets, I woke up this morning with zero soreness despite the widowmaker yesterday.
Leviathan
Leader, cycle 1, 1s week
1st thing
Easy Conditioning - 2 mile treadmill walk, fasted.
Later in the morning
BB OHP
49kg x3
56kg x3
63kg x3
70kg x1
FSL 53kg - 10x5
Accessory
Weighted Back Extensions 20kg - 4x12
Banded Deadbug (caught back from Wed’s) - 3x12
Chest Supported Swiss Bar Row 75kg - 5x10
Seated DB Lateral Raise 11.5kg - 14,15
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Ext Rotation - 2x12
Easy Conditioning - 4.5 mile run, steady state.
For some reason, and I don’t know if it’s just me, but I can’t filter on my followed topics.
Leviathan
Leader, cycle 2, 5s week
Trap bar Deadlift
146kg x3
167kg x3
188kg x3
209kg x1
FSL 136kg 5x5
Accessory
DB incline bench 35kg - 9, 9, 10, 9
Weighted pull-ups 7.5kg 5x3
BW 2x10
Single leg bench curls black band - 12, 15, 16 (each leg)
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Ext rotation - 3x14
Good session, enjoyed that. Nice doing dead’s late morning rather than early morning, seemed to make a difference as weights felt very light.
Leviathan
Leader, cycle 2, 5s week
Yesterday
Hard Conditioning - x8 hill sprints
Today
AM Easy Conditoning - 35 minute weighted vest walk, fasted.
PM
Swiss bar bench
62kg x3
71kg x3
80kg x3
89kg x1
FSL 58kg 10x5
Accessory
Weighted chins 22.5kg - 4x5
Bent over row (SST)
57kg x10
68kg x10
79kg x10
DB Split Squat 22.5kg each hand - 10, 11, 11, 11 (each leg)
Hand release press-ups with red band - 16, 14, 11
Daily work
Pullaparts x50
Pushdowns x30
Neck x30
Forearm/Grip x20
Ext rotation 3x14
Leviathan
Leader, cycle 2, 5s week
Easy Conditoning - 3.5 mile run, steady state.
Happy Christmas dude for tomrrow
Leviathan
Leader, cycle 2, 5s week
BB Squat
116kg x3
133kg x3
149kg x3
166kg x1
FSL 108kg 1x20
Accessory
Dead stop 1 arm DB row 37.5kg - 3x14 (each arm)
DB bench 37.5kg - 7, 6
27.5kg x15
Banded Dead bug - 1x14
Daily work
Pullaparts x50
Pushdowns x30
Neck x10
Forearm/Grip x0
Ext rotation - 3x15
Managed to squeeze this in before the kids got up, just what Santa would want on Christmas Day - a nice widowmaker.
And the same to you, hope you and the family have a good day.
On that note Merry Christmas to all my other t-nation fam
Leviathan
Leader, cycle 2, 5s week
BB OHP
50kg x3
58kg x3
65kg x3
72kg x1
FSL 47kg 10x5
Accessory
Back extensions 20kg - 4x12
Chest supported Swiss bar row 75kg - 12, 12, 12, 10 (+4)
Seated DB lateral raise 11.5kg - 14, 15, 15
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/grip x20
Ext rotation - 4x15
Fuelled by a whole lotta food