Can’t heart that enough.
2 Likes
Leviathan
Anchor, 5s week
Trap Bar Deadlift
148kg x3
170kg x3
191kg x3
212kg x1
PR set 180kg x12 = improvement on last cycle, 1 rep shy of all time PR
Accessory
DB Incline Bench 35kg - 4x10
BW pull-ups PR set x14 - this may be an all time PR, never really tracked it.
BW - 3x10
Lying single leg bench curls purple band - 17, 16, 18, 18, 18 (each leg)
BB curls 50kg - 9, 10, 10
JM press 55kg - 8, 9, 9
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/grip - trained via BB curls
External rotation - 4x15
Followed by easy conditioning - 2 mile weighted vest walk
Good session that.
7 Likes
Leviathan
Anchor, 5s week
Swiss Bar Bench
63kg x3
72kg x3
81kg x3
90kg x1
PR Set 77kg x10 - same estimated 1rm as last time, no progress
Accessory
BW Chins, PR set x18 - again, hadn’t previously recorded these but suspect that this is probably a PR
3x10
Bent over BB Row (SST)
58kg x10
69kg x10
81kg x10
Overhead Plate Raises 20kg - 3x15
DB Tricep Extensions 15kg - 14,15,15 (each arm)
HLR - 5 sets total of 53 reps
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/grip x20
Ext Rotation - 3x20
Disappointing with the bench, especially with the progress on the accessory and tricep exercises. If I fail to make progress in this anchor then I’m going back to conventional straight bar benching which I haven’t done in about 3 years. I had looked back on when I hit my best numbers and it was post BBS hence me doing this scheme on this template. Only thing I can think of is to up frequency on the next block perhaps.
5 Likes
Leviathan
Anchor, 5s week
Tuesday - Easy Conditioning, 3 mile run steady pace
Wednesday:
BB Squat
118kg x3
135kg x2
152kg x3
169kg x1
PR set 144kg x5 - felt off, had go no energy and speed was poor. Capped it at 5 reps as felt there was little point wrecking myself for something that wasn’t there.
Accessory
DB Floor Press 30kg - 11,12,12,12,11
Back Extensions BW - 10,15
DB Kroc Row 40kg x22 (each side)
Some daily work, was tight on time and low on energy/enthusiasm but figured something was better than nothing
Today
Hard Conditioning - x7 hill sprints followed by 1 mile ish recovery walk
Found this week tough going, had a couple of really crap nights sleep which has of all things been down to my new car. It’s not been charging properly and cutting out which has been leading to me when waking up for my middle of the night piss to frantically try and sort the charge and then stress when trying to go back to sleep that I’m gonna have a problem going to work. Slept like a baby last night knowing I was WFH today.
7 Likes
Friday
Leviathan
Anchor, 5s week
First thing, easy Conditioning 2.25 mile treadmill walk
Followed by breakfast and then
BB OHP
51kg x3
58kg x3
66kg x3
72kg x1
PR set 62kg x10
Needed 11 reps for improvement…..
Accessory
Weighted sit-ups 20kg - 17, 18, 17, 17
DB side lateral raise 9kg - 15, 16, 16
Db close grip bench 25kg - 10, 10, 9
Glenn B shrugs 10kg plate each hand -1x100 in 3:11
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/grip x0
Ext rotation 1x20
Not the best showing last week, no upper body lift progress but everything else inc squats and conditioning felt hard too.
Today
Leviathan
Anchor, 3s week
Trap bar deadlift
148kg x3
170kg x3
191kg x3
212kg x1
PR set 191kg x9, 1 rep short of all time new PR
Accessory
DB incline Bench 35kg - 11, 11, 11,
BW pull-ups PR set x15 - new PR
Back off - 2x10
Lying bench single leg curls purple band - 18, 19, 20, 20, 20 (each leg)
BB curls 50kg - 3x12
JM press 55kg - 11, 12, 11
Daily work
Pullaparts x50
Pushdowns x45
Neck x30
Forearm/grip - done above as curls
Ext rotation - 3x25
Didn’t quite the PR I wanted on dead’s but improved reps on everything else so I’m gonna take that as a win. We go again next week and I’m determined to get a new PR.
It’s my youngest daughter’s birthday today so pizza and cake very much on the menu. She’s an awesome little human who is a blend of both her parents so is a real firecracker 
7 Likes
More birthday wishes headed your way!
1 Like
Leviathan
Anchor, 3s week
Hard Conditioning - x8 hill sprints followed by 1 mile recovery walk
4 Likes
Leviathan
Anchor, 3s week
Swiss Bar Bench
63kg x3
72kg x3
81kg x3
90kg x3
PR set 81kg x9 - improvement on last week and last cycle
Accessory
BW Chins PR set x19 - new PR
Back off BW - 2x10
Bent over BB Row (SST)
69kg x10
81kg x8
92kg x6
Overhead Plate Raises 20kg - 17,16,17
1 arm DB Tricep Extensions 15kg - 12,12,12,14 (Each arm)
HLR 5 sets total = 56 reps
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip x20
Ext Rotation - 3x10
PM, easy conditioning post lunch - 25 minute treadmill walk
Swapped round the lifting and conditioning today as the rain was lashing down and wind howling this morning so opted for weights first.
8 Likes
Leviathan
Anchor, 3s week
Wednesday
Easy Conditioning - 4 mile run, steady state
Thursday
BB Squat
118kg x3
135kg x3
152kg x3
169kg x1
PR set 152kg x8
Accessory
BB bench 60kg - 3x5
Belt squats 70kg - 3x12
Kroc row 40kg x26 (each side)
Floor press 30kg - 12
Back ext BW - 15
Curls 16kg - 11
Daily work
Pullaparts x50
Neck x30
Today
BB OHP
51kg x3
58kg x3
66kg x3
73kg x1
PR set 66kg x8 - progression from last cycle
Accessory
Flat BB Bench 62.5kg - 3x5
DB close grip bench 25kg - 10, 12, 12
Db side lateral raise 11.5kg - 3x14
Weighted sit up 25kg - 14, 15, 15, 15
Glenn B shrugs 10kg plate each hand x100 in 2:47
Daily work
Pullaparts x50
Pushdowns x40
Neck x0
Forearm/grip x0
Ext rotation 3x25
Followed by easy conditioning - 2 mile weighted vest walk
Busy few days and schedule got messed up so only finished 3s week today and will start 1s tomorrow. Been doing some light flat bench for the first time in years, no pain and easy reps, will be creeping weight up each session and milking the linear progression before I put it to a TM test. Made progress on squat and press, gonna try and go after a new squat PR next week as I’m not a million miles away.
6 Likes
Leviathan
Anchor, 1s week
Final week of template
First thing
Easy Conditoning, fasted - 35 min treadmill walk
Post breakfast
Trap bar deadlift
148kg x3
170kg x1
191kg x1
212kg x1
201kg x8 - new all time PR
Accessory
DB incline Bench 35kg - 12, 10, 11, 10
Pull-ups PR set x12
Back off - 2x10
JM press 60kg - 9, 9, 10
Lying bench Single leg curls green band - 14, 16, 15, 16
BB curls 52.5kg - 3x10
Daily work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/grip done as BB curls
Ext rotation - 3x15
6 Likes
Fantastic!
2 Likes
Leviathan
Anchor, 1s week
Hard Conditioning - x8 hill sprints followed by 1 mile recovery walk
5 Likes
Leviathan
Anchor, 1s week
Swiss Bar Bench
63kg x3
72kg x3
81kg x3
90kg x1
PR Set 86kg x7 - progress from last week
Accessory
Bent over BB Row (SST)
75kg x5
86kg x5
98kg x14 - New PR
BW Chins - 14, back off 2x10
Overhead Plate Raises 20kg - 18,20,20
DB Tricep Ext 16kg - 10,11,10 (each arm)
HLR - 55 reps over 5 sets
Daily Work
Pullaparts x50
Pushdowns x40
Neck x30
Forearm/Grip - grips work
Ext Rotation - 3x12
6 Likes
Always impressed with your chins work. I just can’t seem to make progress on them ever. Assume i’ve probably got a scapula issue which i’ve not fixed knowing me 
2 Likes
Leviathan
Anchor, 1s week
Wednesday - Easy Conditoning, 3.5 mile run, steady state
Thursday
BB Squat
118kg x3
135kg x2
152kg x1
169kg x1
166kg x4 - shitty grindy reps
Accessory
BB Bench 65kg - 3x5
DB floor press 30kg - 5x12
Belt squats 75kg - 10,12,12
DB Kroc row 42.5kg x22
Today
First thing, easy conditioning - 2 mile treadmill walk fasted.
PM
BB OHP
51kg x3
58kg x3
66kg x2
73kg x1
69kg x5
Accessory
DB Flys 15kg - 18,17,20
DB alternating curls 15kg - 12,14,14 (each arm)
Back ext BW - 17,17,18
Glenn B shrugs 15kg x100
Bit of a shit end to the week and template, probably had my TM’s a bit high for both OHP and squat
5 Likes
Full Body 5s Pro, FSL 5x5
5s week
BB squat
101kg x5
117kg x5
133kg x5
Flat BB Bench (linear progression) 67.5kg - 3x5, superset with band pullaparts 3x10
Accessory
DB Kroc row 42.5kg x22 (each side)
Neck harness raise 17.5kg - 3x12
JM press 60kg - 10, 11, 10
Pallof press purple band - 3x15 (each side)
Ext rotations - 3x15
Dropped the TM’s on both squat and OHP inline with JW recommendation for when lifts stall. Also starting on the fat loss for the next 6 weeks or so
4 Likes
Full Body 5s Pro, FSL 5x5
5s week
Trap Bar Deadlift
141kg x5
163kg x5
184kg x5
BB OHP
42kg x5
49kg x5
55kg x5
Accessory
BB Landmine Press 25kg on bar - 3x12 (each side)
DB Curls 15kg - 3x15 (each arm)
KB RFE Goblet Split Squat 20kg - 10,12,12 (each leg)
BB Wrist Curls 5kg on bar x17
Followed by easy conditioning - 2 mile weighted vest walk
5 Likes
Easy Conditioning - 4.25 mile run, steady state. Didn’t hate this today, my aerobic conditioning always seems to improve a bit when I’m eating less.
3 Likes
Full Body 5s Pro, FSL 5x5
5s week
Yesterday
EMOM - Alternating between
BB Squat FSL - 5x5
BB Bench 70kg - 5x5
Accessory
HLR - 12,11,11
DB Floor Press 32.kg - 3x10
Pullups BW 50 reps as few sets as poss - 3x12, 9(+5)
Prone Neck Raises 25kg - 3x15
Followed by 5 mins recovery on bike
Today
EMOM Alternating between
BB Deadlift FSL 130kg - 5x5
BB OHP FSL 42kg - 5x5
Accessory
BB Row (SST)
59kg x10
70kg x10
82kg x10
DB SLDL (shrug at top of rep) 32.5kg - 12,15,14
DB 1 arm Tricep Ext 16kg - 10,10,12 (each arm)
drop set 9kg x18 (RHS only)
BB Reverse Curls 5kg a side - 2x12
Followed by 10 mins recovery walk
Used the EMOM for the last couple of days so got a nice conditioning boost, also plumped with some nice light conventional deadlifting in for a change which I’ll carry on with for these sessions.
5 Likes
