Flat DB Press: 25kg/55lbs x12,10 + 27.5kg/61lbs x8
Seated Overhead DB press: 2x10 with 15kg/33lbs
DB Row: 17.5kg/38lbs x20 + 20kg/44lbs x22,18
3x15 Cable crunch
5 sets of Biceps and 5 sets of Triceps
NOTES
Did the 5x10 sets in slightly under 10 minutes and the last few sets were not as easy as expected. I think this lift will have to be a day where I do not try and go for time and just take as much rest as needed (obviously finish under 20 minutes as JW says) because of how bad I am at this lift.
Unfortunately my schedule for the rest of this week has been flipped on its head resulting in me having to start week 3 tomorrow and doing all 4 days in a row before a rest day. Thankfully I am use to training 6 days a week and have the option of skipping accessory work if need be.
Deadlifts: 102.5kg/226lbs x5, 117.5kg/259lbs x5,130kg/287lbs x5 | 5x10 with 102.5kg/226lbs x5
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
Hip thrusts: 60kg/132lbs x10, 80kg/176lbs x10 and 100kg/220lbs x10
Bulgarian split squats: 2x10 each leg with 16kg/35lbs dumbbells
Rows: 3x15 with 52.5kg/116lbs
Dips: 8x5
NOTES
For some reason I am having issues on my deadlift days with regards to grip, my forearms get so pumped and tight that closing my hands with tension becomes ridiculously hard. Decided to change the accessory work today just to get something in which does not need me holding onto a barbell.
Apart from that nothing to report o and everything moved decent enough. The 5x10 sets took about 18 Minutes which is under the 20 but not great either.
Also came across a log I had here from 2019 ( Now I know why the name I wanted was taken when I joined, I made it ) while fighting depression, post suicide attempt and sad to say I am way weaker (despite being heavier) than I was in 2019.
All done at around 59kg/130lbs but bright side. Mental health is better
Circuit for time
5 Rounds of
10 Squats with 65kg/143lbs (closest I could get to bodyweight)
5 Power cleans with 32.5kg/71lbs (Roughly half bodyweight)
20 KB Swings with 16kg/35lbs (Roughly 1/4 bodyweight) Done in 14:18
3 Prowler sprints with low handle to one end and normal handles back with 60kg/132lbs added weight (Did all 6 sprints in 3.15)
All in all a simple day which was over and done with in under 20 minutes. I like the circuit of 50 reps with bodyweight, 25 Cleans with 1/2 bodyweight and 100 KB swings at 1/4 Bodyweight. Not happy with the fact it took so long but
The prowler sprints done without rest for time really killed my legs (Quads) more than my lungs.
Bench:52.5kg/116lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 | 5x10 with 52.5kg/116lb
Incline DB bench: 1x10 with 20kg/44lbs and 22.5kg/50lbs x6,4
Seated Overhead DB press: 1x15 and 1x10 with 15kg/33lbs + 1x5 with 17.5kg/38lbs
Incline Seal Rows: 15kg/33lbs x18, 17.5kg/38lbs x12 and 10kg/22lbs x30
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps
Notes
So I did the 5x10 sets in about 11 minutes which is not too bad. The sets of 5 felt nice and fast which I am happy with.
Changed up the reps for accessory work and made sure to get the same amount of reps as usual but in different set schemes, the 30 reps for row was a killer to the trap area, the pump was real
I am enjoying but I find don’t it to be fun per say, It is “nothing special” as in I was doing a similar layout prior to it and is very simple (to be expected from BORING but big).
These other templates look hella fun for me but at the moment I have to pay my dues right
Squat: 85kg/187lbs x5, 95kg/209lbs x5, 107.5kg/237lbs x5 | 5x10 with 85kg/187lbs
(Did 5 Chin ups between all sets totaling 40)
Good mornings: 2x15 with 45kg/99lbs
3x15 facepulls
2x15 Cable crunches
Dips: 4x10
NOTES
Nice squat day. Managed the 5x10 sets in 10.30 and the top set of 5 felt smooth and easy. Even the box jumps during the warm up felt nice and explosive. Nothing much to report on apart that. Tomorrow is Incline day and then we get ready for Cycle 2.
I have but always opted out due to concerns about how that would affect my gripping in grappling.
Also it’s a relatively new issue which is not due to volume nor load because I have done 5x10 with heavier and not had issues so think it may be an issue in the shoulder- Bicep area which is is causing this
Flat DB Press: 25kg/55lbs x12+ 27.5kg/61lbs x9,9
Seated Overhead DB press: 2x10 with 15kg/33lbs
DB Row: 3x20 with 20kg/44lbs
5 sets of Biceps and 5 sets of Triceps
NOTES
So did the 5x10 sets in 16.15 mins which is what it is Got the work in during the allocated time and that’s all that matters.
Going to add the suggested weight to the training maxes and get the next cycle started on Friday. Will hold off on the Cycle review and just do it after next cycle before moving into the 2 week test prior to the Anchor
I skipped MMA yesterday and unsure if I will go today due to feeling like shit (Flu like symptoms) and not wanting to spread germs to the pro fighters and my training partners.
Deadlifts: 92.5kg/204lbs x5, 107.5kg/237lbs x5,122.5kg/270lbs x5 | 5x10 with 92.5kg/204lbs
(did 5 pull ups in between all deadlifts sets totalling 40 pull ups)
RDL: 2x10 with 60kg/132lbs
Hip thrusts: 2x80kg/176lbs x10
Rows: 3x15 with 52.5kg/116lbs
Dips: 4x10
NOTES
Nothing special to report. 1st week on cycle 2 so today was a good bit easier than last week. The 5x10 sets took 14.20 which is not too bad. I mixed up grips for those sets and realised my tight right forearm only occurs when my right hand is the underhand in the mixed grip.
Have not been to MMA all of this week due to feeling under the weather but it is what it is.
Bench:45kg/99lbs x5, 52.5kg/116lbs x5, 60kg/132lbs x5 | 5x10 with 45kg/99lbs
Incline DB bench: 22.5kg/50lbs x7,7,6
Seated Overhead DB press: 1x13 and 1x12 with 15kg/33lbs + 1x5 with 17.5kg/38lbs
Incline Seal Rows:17.5kg/38lbs x11 and 13 +12.5kg/27lbs x22
4x15 Cable crunches
Also did 5 sets of Biceps and Triceps
Notes
Not much to report. Got in and did the work. The 5x10 sets took around 8 minutes and bar speed felt nice and fast.
BBB(FSL) - Cycle 2 Week 1 Day 2 Extra Conditioning
Circuit for time
5 Rounds of
10 Squats with 65kg/143lbs (closest I could get to bodyweight)
5 Power cleans with 32.5kg/71lbs (Roughly half bodyweight)
20 KB Swings with 16kg/35lbs (Roughly 1/4 bodyweight) Done in 12.20 which is 1 minute 58 seconds faster than last week
3 Prowler sprints with low handle to one end and normal handles back with 60kg/132lbs added weight (Did all 6 sprints in 2.35 which is 40 seconds better than last week)
Bench: 40kg/88lbs x20
That is all. In and out in less than 25 mins from moment I walked in till I walked out. Did better than last week time wise and also added a widowmaker, which should not hinder recovery much seeing as a few hours before was Bench day
Squat: 77.5kg/171lbs x5, 87.5kg/193lbs x5, 100kg/220lbs x5 | 5x10 with 77.5kg/171lbs
(Did 5 Chin ups between all sets totaling 40)
Good mornings: 2x15 with 45kg/99lbs
3x15 facepulls
2x15 Cable crunches
Dips: 4x10
NOTES
Short and sweet. The top set of 5 felt very very fast and the 5x10 sets felt good too, did them in around 12.30.
So I have not really been going MMA this year so far (illness, the craps, work schedule) but I am trying to get into that consistently again and as always getting back at it is the hardest. Planning on going today onwards which means I should soon be in a serious need of increasing my food intake because atm my weight is sitting consistent in the 139-140lbs region.
Anyhow looking forward to tomorrows incline day and being 1 step closer to the anchor template
Flat DB Press: 27.5kg/61lbs x10,9 + 25kg/55lbs x11
Seated Overhead DB press: 2x10 with 15kg/33lbs
Barbell row: 3x10 with 60kg/132lbs
DB Seal Row: 2x15 with 15kg/33lbs
5 sets of Biceps and 5 sets of Triceps
NOTES
Did the 5x10 in just under 9.20 minutes which is not too bad. Had an hour of No-Gi grappling yesterday and an hour of boxing so woke up feeling kinda stiff in the upper body but glad to say performance today was not hindered.
On a side note I am having issues with back work because I don’t seem to really “feel the muscles” when doing most row variations except for seal rows so going to mix things up until I find something which I feel in the target area
) while fighting depression, post suicide attempt and sad to say I am way weaker (despite being heavier) than I was in 2019.
