congrats
Finished the current cycle on a Monday, decided to deload for the rest of the week. I’m feeling my head needs it more than my body, right now. New training maxes:
- Squat 105 kg
- Bench 77,5 kg
- Deadlift 125 kg
- Press 57,5 kg
4 Likes
Life got in the way, time to start tracking workouts again!
Finally got around re-reading Forever and wrapped my mind around the whole leader - anchor concept and I’m loving it! Even less for me to think about when it comes to my TM, with the 7th week deload and TM test. Used my latest 95% 5s PRO sets to guesstimate my 1RM. Started at 85% for my first leader template.
I was in a small accident and hurt my back. Nothing serious but still somewhat recovering from it. Can now manage all but deadlifts.
5s pro leader, C2W1D2
Bench 5x47,5 5x55 5x62,5 5x5x47,5
Pull-ups, RDLs and McGill Big 3 as assistance
4 Likes
glad you are ok and on the mend
5s pro leader C2W2D1
Squats 5x67,5 5x77,5 5x85
Pull-ups, incline DB bench press and McGill Big 3 as assistance
Also went to the gym a day earlier just to try out how my back feels. Slooowly worked my way up to 5x70, no pain anywhere. Looks like some easy DL is back on the menu!
3 Likes
5s pro leader C2W2D2
Bench 5x52,5 5x60 5x 67,5 5x5x52,5
C2W2D3
OHP 5x37,5 5x45 5x50 5x5x37,5
C2W2D4
DL 5x70 5x80 3x90 1x100
Still very cautious of my back, going to keep deadlifts light for now. Worked up to a 100 kg single rep without issues!
4 Likes
5s pro leader
C2W3D1
Squat 5x72,5 5x82,5 5x90 5x5x72,5
Switched to low bar squat recently and it really seems to agree with me. Earned my TM increase
C2W3D2
Bench 5x55 5x62,5 5x70 joker 75
Kroc rows, incline db bp, hanging leg raises
Happy how my bench form has improved lately. No issues increasing my TM
3 Likes
5s pro leader C2W3D4
OHP 5x42,5 5x47,5 5x52,5 5x5x42,5
Dips, kroc rows, DB lunges as assistance
Two leaders now done! Deloading this week and resetting my cycles to start on a Monday. Can’t wait to attack the anchor
3 Likes
7th week deload OHP
OHP 5x40 3x45 1x52,5 1x,57,5 1x60
57,5 kg was my 100%, but it felt so easy I went for the big boy plates! No issues. That’s all of the deload week now done, smooth sailing! Can’t wait to hit my first anchor template next Monday
4 Likes
Was supposed to start my first anchor template today, but I’m coming down with whatever bug my wife and kid have. Time to rest for some more days
2 Likes
3/5/1 Anchor C3W1D3
DL: 3x62,5 3x72,5 3+x80
Dips 5x10 Ab work 5x10 Band pull-aparts 5x10
Slowly working my way into doing DL every week, again. Got sick for a few days and just did bare minimum for my squat and bench days for week 1. Almost recovered now
4 Likes
Back at it, after Mr. Life got on the way of regular lifting. I’ve switched to using pounds, as they fit some other online communities way better. Did a great, easy-going 7th week deload after two cycles of FSL. Worked up to 225 squat, 170 bench, 210 DL and 125 OHP.
Coming up on a year of lifting soon. My heavy squat sets are now a good 30 lbs higher than my initial estimated 1RM. I’ve faced plenty of obstacles on the way, but more than happy with the results. This is surely just the start of the journey
5 Likes