Full Body 5s Pro, FSL 5x5
3s week
1st thing - Easy Conditioning - 2 mile treadmill walk, fasted.
Post breakfast:
BB Squat
109kg x5
125kg x5
140kg x5
BB bench 72.5kg linear progression - 3x5
Accessory
Neck harness raises 17.5kg - 4x12
JM press 62.5kg - 3x10
Pallof press green band - 10, 12, 12 (each side)
DB Kroc row 42.5kg x25 (each arm)
Looks awesome! Love a big of Saxon art.
Full Body 5s Pro, FSL 5x5
3s week
Trap Bar Deadlift
152kg x5
174kg x5
195kg x5
BB OHP
46kg x5
52kg x5
59kg x5
Accessory
Double KB RFE Split Squat 20kg’s - 3x10 (each leg)
Landmine Press 30kg on bar - 12,14 (each side)
DB Curls 17.5kg - 12,14
Nice to see you still putting the work in. Some incredible lifts going on. mighty impressed with your squat numbers!
Full Body 5s Pro, FSL 5x5
3s week
Tuesday
Easy Conditioning - 4.5 mile run, steady state
Wednesday
EMOM Alternating between
BB Squat FSL 109kg - 5x5
BB Bench (linear progression) 75kg - 5x5
Accessory
BW Pullups 50 reps as few sets as possible - 12,12,13,11(+2)
DB Floor Press 32.5kg - 11,9,8
HLR - 12,10,10
Neck Plate Raises 30kg - 3x10
Today
EMOM Alternating between
BB Deadlift FSL 140kg - 5x5
BB OHP 46kg - 5x5
Accessory
BB Row (SST)
70kg x10
82kg x8
94kg x6
Single leg SLDL 32.5kg - 3x12 (each leg)
DB 1 arm Tri Ext 16kg - 11,11,14 (each arm),
Dropset 11.5kg x16 (RHS only)
BB Reverse Curls 6.25kg a side - 2x12
Less than 2 weeks into the fat loss diet and already feeling and looking a bit leaner, will weigh in tomorrow.
@cdep89 - There’s name I haven’t seen for a while, good to see you again. How you been?
I’m good thanks, life is life but we all just gotta get on with things 
.
Enjoying catching up on peoples logs and hoping to be online a bit more.
How strict are your rows? I’ve usually avoided standing BB Rows because I was ended up cheating as the weeks went on. Using them now as an easy progression in correct scapular movement without the ego and compensations I have in some of my other lifts. I feel a bit more control already and my body is definitely responding - exposed a weak link and had to start at just 55kg for a set of 10. Up to 60kg 3x12 in just 2-3 weeks.
Easy Conditioning - 4 mile run, steady state. Weight this morning at 224.4lbs so little over 6lbs down in 2 weeks. Probably want to go to around the 215lb mark in the next few weeks before I start gaining again.
I don’t use any body English and always try to feel the and retract my shoulder blades especially with higher reps. It’s nice being able to do them with no pain after I aggravated an old bicep tear a while back.
Full Body 5s Pro, FSL 5x5
1s week
BB squat
117kg x5
133kg x5
148kg x5
Bb Bench 77.5kg (linear progression)
Superset with band pullaparts 5x10
Accessory
RFE double KB split squat 20kg - 11, 11, 12 (each leg)
JM press 62.5kg - 11, 10, 10, 10
DB Kroc row 45kg x19 (each side)
Neck harness raises 18.75kg - 3x12
Followed by easy conditioning - 20 mins recovery on bike
Easy Conditioning
Double KB complex x5 rounds 20kg bells
DL x10
Row x8
Clean x6
Press x4
Squat x2
KB swings 24kg x35
Followed by 3 mile weighted vest walk, fasted.
Does “easy” not mean in the UK what in means over on this side of the pond?
Nice work!
Full Body 5s Pro, FSL 5x5
1s week
1st thing - Easy Conditioning - 20 mins treadmill walk, fasted.
Post breakfast
Trap Bar Deadlift
163kg x5
185kg x5
206kg x5
BB OHP
49kg x5
55kg x5
62kg x5
Accessory
BB Landmine Press 32.5kg on bar - 3x10 (each side)
DB Curls 17.5kg - 14,14,12
Pallof Press green band - 10,12,12 (each side)
BB Wrist Curls 6.25kg x14
I hasten to add I was resting 45 secs - 1 min between each round so overall including the swings and quick warmup it was about 12 mins of work. Just was a little out of breath although I did wake up this morning with some soreness and fatigue which I think carried over to today as the barbell work wasn’t easy.
Easy Conditioning - 4 mile run, snails pace this morning
Full Body 5s Pro, FSL 5x5
1s week
EMOM Alternating between
BB Squat FSL 117kg - 5x5
BB Bench 80kg - 5x5 (linear progression)
Accessory
BW Pullups - 13,12,13,10(+2)
DB Floor Press 32.5kg - 10,10,8
HLR - 10,9 (forgot to do another set)
Banded 4 way neck extensions purple band - 15,20 (each way)
Was wondering why my core strength is poor on Thursday’s and then remembered I’m effectively giving my core a workout with the beltless squats. Been doing all my FSL sets beltless recently, my mobility seems to actually be getting better doing this. Been really pleased with my squat depth. Bench is continuing to progress, weights yet to be a challenge tbh.
Full Body 5s Pro, FSL 5x5
1s week
1st thing - Easy Conditioning, 2 mile treadmill walk, fasted
Post breakfast
EMOM Alternating between
BB Deadlifts 150kg - 5x5
FSL BB OHP 50kg - 5x5
Accessory
1 leg DB RDL 32.5kg - 3x12 (each side)
DB Tricep Overhead Ext 16kg - 12,14,16 (each arm)
BB Bent over Row (SST)
76kg x5
88kg x5
99kg x5
BB Reverse Grip Curls 6.25kg a side 1x17
Full Body 5s Pro, FSL 5x5
5s week
BB Squat
101kg x5
117kg x5
133kg x5
BB bench press (linear progression) 82.5kg - 5x5
Superset with band pullaparts x10
Accessory
Neck harness raises 20kg - 3x10
Double KB split squat 20kg each hand - 3x12 (each leg)
JM press 62.5kg - 3x10
DB Kroc row 45kg x20 (each side)
Followed by easy conditioning - 2.25 mile weighted vest walk
ES4FL workout
BB deadlift from blocks 100kg - 3x3
Kneeling 1 arm KB press 24kg - 3x3 (each side)
Weighted chins 10kg - 3x3
HLR x10
24kg KB swings x45
Followed by 45 minute weighted vest walk, fasted.
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
DB Tricep Ext 17.5kg - 11,12,12 (each arm)
DB Alternating Curls 17.5kg - 15,15,14
Pallof Press Green - 14,14,12 (each side)
BB Wrist Curls 6.25kg a side x16
Full Body 5s Pro, FSL 5x5
5s week
Yesterday - Easy Conditioning - 4 mile run, steady pace
Today:
EMOM Alternating between
FSL BB Squat 101kg - 5x5
BB Bench 85kg (linear progression) - 5x5
Accessory
Pullups - 14,12,10,12(+2)
Tricep Kickbacks 9kg - 12,16,18 (each arm)
HLR - 12,11,12
4 weeks in, 7lb down. Slowing down a little now
Full Body 5s Pro, FSL 5x5
5s week
First thing
2.75 mile treadmill walk, fasted.
PM
EMOM Alternating between
BB Deadlift 130kg - 5x5
FSL BB OHP 42kg - 5x5
Accessory
1 leg KB SLDL 32kg - 4x12 (each leg)
Bent over BB row (SST)
60kg x10
70kg x10
82kg x10
Kneeling 1 arm KB press 20kg - 3x12 (each side)
BB reverse curls 7.5kg a side x16
Full Body 5s Pro, FSL 5x5
3s week
BB Squat
109kg x5
125kg x5
140kg x5
BB bench (linear progression) 87.5kg - 5x5
Superset with pullaparts x10
Accessory
Double KB RFE split squat 20kg each hand - 3x12 (each leg)
Neck harness raises 20kg - 3x10
DB Kroc row 45kg x22 (each side)
Diamond press-up - 10, 6, 6, 8 (1st set more of a close grip press-up)
Followed by easy conditioning - 2 mile walk