7WP Day 4 (Incline Bench)
Warm up +7 Throws + 3 Jumps
Incline Bench Press: 42.5kg/94lbs x5, 47.5kg/105lbs x5, 55kg/121lbs x1 and 60kg/132lbs x1
Flat Bench Press: 2x15 with 45kg/99lbs
Seated Overhead DB press: 2x10 with 15kg/33lbs
Seal Rows: 4x15 with 15kg/33lbs
5 sets of Biceps and 5 sets of Triceps
And that’s the deload done. Surprisingly of all 4 workouts this week this felt the easiest. Cannot weight to start the Anchor template next week and chase PRs.
@bigpappafrance Thanks my dude
5/3/1 PR SET, JOKERS + FSL ANCHOR Day 1 (Deadlift)
Warm up + 20 Jumps
Deadlifts: 102.5kg/226lbs x3, 117.5kg/259lbs x3,132.5kg/292lbs x7 | 145kg/320lbs x1 + 155kg/342lbs x1 | 5x5 with 102.5kg/226lb
Goodmornings: 3x15 with 40kg/ 88lbs
Elevated goblet squats: 2x15 with 20kg/44lbs
4x15 Facepulls
4x10 Cable Rows
2x15 Cable Crunches
7x10 and 1x5 dips
NOTES
So today was a surprisingly good day. I’ve had 2 hours of intense MMA practice both yesterday and Monday and my body was killing me so I expected today to be rough.
The deadlifts were nice and fast. I got 7 on the PR set which is 3 less than my all time best at that weight but today was not a max effort rep set so stopped at 7 as I felt my form being off and speed being slow on the last rep.
I’ve changed up the accessory work for the anchor so today was more about figuring out the weights for those exercises and some were surpassingly easy (Goblet Squats).
Got an hour of Jiu-Jitsu tonight and 2 hours of Muay Thai so will make sure to eat enough so that does not get in the way of tomorrow’s bench day
5/3/1 PR SET, JOKERS + FSL ANCHOR Day 2 (Bench)
Warm up + 15 throws + 5 Jumps
Bench: 50kg/110lbs x3, 57.5kg/127lbs x3, 65kg/143lbs x9 | 70kg/154 lbs x1, 75kg/165lbs x1 and 77.5kg/171lbs | 5x5 with 50kg/110lbs
Incline DB bench: 3x10 with 20kg/44lbs
Seated Overhead DB press: 1x13 and 1x11 with 15kg/33lbs + 1x6 with 17.5kg/38lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
Weighted pull ups: 5x5 with 5kg/11lbs
RDL: 3x10 with 60kg/132lbs
4x15 Cable crunches
3x15 Bicep Curls
3x15 Tricep pushdown
NOTES
Again today was a good day. I think the top set of bench may have been a Rep PR at that weight or perhaps 1 rep short and the joker singles felt nice and smooth. I called it at the 3rd joker because I was getting close to going for an ego lift and risking missing it, the goal with the joker is this week I do singles and in week 3 if I go for jokers I will use the same weights but go for doubles or triples.
Everything else felt nice. Currently have the day off work so prepping a huge Lamb heart and veg stew which should last me the rest of the day and also satisfy my veg and protein goals for the day.
5/3/1 PR SET, JOKERS + FSL ANCHOR Day 3 (Squat)
Warm up + 5 Throws + 15 Jumps
Squats: 85kg/187lbs x3, 97.5kg/215lbs x3,110kg/242lbs x6 **|**1x1 with 120kg/264lbs and 1x1 with 125kg/176lbs | 5x5 with 85kg/187lbs
Pause goblet squats: 3x10 with 55lbs
50 total Pull ups + Chin ups
60 total dips + 40 press ups
Rope crunch 2x15
NOTES
So today was no a great day, I skipped a few of the accessory work due to time constraints (Girlfriend left to go abroad so time was an issue) and not happy with the top set of squats and only getting 6 reps…
I had digestion issues today as a result of yesterday and literally “lost” 4lbs between waking up and leaving for the gym. I went out yesterday to eat with the girlfriend to an oriental food market with an abundance of options and we went to a ‘Grilled Japanese place’ and I chose a platter of different types of chicken. I mean a grilled place and a plate full of chicken can get any tastier and any more of a health friendly meal right? Turns out the platter was a platter full of different type of fried chicken 
But we rest and tomorrow is another day.
With next week being a 5s week no PR sets and No jokers and with the girlfriend being away I am planning on having a few conditioning sessions along with MMA so not too fussed with one sub par day
5/3/1 PR SET, JOKERS + FSL ANCHOR Day 4 (Incline Bench)
Warm up + Throws/ Jumps
Incline Bench Press: 42.5kg/94lbs x3, 47.5kg/105lbs x3, 55kg/121lbs x6 | 60kg/132lbs x1, 62.5kg/138lbs x1 and 65kg/143lbs x1 | 5x5 with 42.5kg/94lbs
Flat DB press: 3x10 with 25kg/55lbs
Seated Overhead DB press: 3x10 with 15kg/33lbs
Bent over rows: 3x15 with 50kg/110lbs
4x10 Supinated rope pull down
3x15 Rope crunches
3x15 Abductor machine
3x15 Bicep curls
3x15 Tricep pushdown
NOTES
So today was a mixed day on the main lift. Not too happy with only getting 6 on the top set but the last joker (which was my 1rm) FLEW up, I was seriously considering going for another Joker set and trying an all time PR… But sticking to the program as JW recommends and trusting that ending on a fast single is better than risking a missed rep.
Accessory work was just a mix of what was available (packed gym) to get the recommended reps in.
Also for anyone who has a lot of experience with 5/3/1 protocols have you ever gone for 2 Anchor cycles in a row? I’m going to re-read the book as I’m unsure if a 2/2 Leader/Anchor is recommended or just mentioned as a possibility but not a good one
So today was possibly both the luckiest day and one of the unluckiest day of my life thus far.
I woke up at 4am to do a bit of conditioning work before work and I was doing intervals sprints.
Long version short I am sprinting and decide to play that mental game of “reach the next lamppost before that car” and decide to 'race a car in the distance coming towards me to a point. Mid sprint I ‘see’ my mum on the pavement and double look (so slow down) but I imagined it. , And Bang the car I was ‘racing against’ gets hit by a speeding minivan coming out of a side rood, flips off the road and hits a tree two steps in front of me… EXACTLY WHERE I WOULD HAVE BEEN IF I HAD NOT SLOWED DOWN.
The car had a Woman (who was a bloody mess and had a lot of cuts) and toddler inside it and I tried to help as I waited for the ambulance and police but there was nothing to I was able to do except for get them out and watch a mother die while her kid cried.
Spent the whole day in hospital (I apparently passed out due to shock and fatigue) and then police station to report everything. Mentally I am in a bad place. I’ve seen a dead body before and I have seen people dying of cancer slowly die but seeing the life leave someone as I am trying to help her just hits differently. Maybe if I did more 1st aid training than the bare minimum for my job a child would not have lost his mother today. I am also very freaked out at the chain of events leading to the accident which ‘saved my life’.
(sorry for the non lifting post)
Quite a day. Glad your ok. Sorry you had to live it.
I’m so sorry about what you had to go through…
Most ppl would not have helped at all
Please try not tot blame yourself. This was not your fault. It was just a terrible thing, and you just happened to be there when it occurred — neither more nor less than that. You did the best you could in an extremely difficult situation. No-one could or would have asked more of you.
Just want to back up what everyone else is saying. A terrible event, sorry you had to experience it, and please don’t beat yourself up over what could’ve happened if this or if that.
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 2Day 1 (Deadlift)
Warm up + 20 Jumps
Deadlifts: 95kg/209lbs x5, 110kg/242lbs x5,125kg/275lbs x5 | 5x5 with 95kg/209lbs
Goodmornings: 3x15 with 40kg/ 88lbs
Elevated goblet squats: 3x10 with 30kg/66lbs
4x15 Facepulls
4x10 Cable Rows
2x15 Cable Crunches
8x10 Dips
NOTES
Nothing special to report. This week has no PR set or jokers which I’m glad about because I’ve been sleeping badly all this week so a “easy” week is great.
Really loving the Goblet squats on deadlift day to hit the quads in between the Goodmornings.
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 2Day 2 (Bench)
Warm up + 15 throws + 5 Jumps
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5, 62.5kg/138lbs x5 | 5x5 with 47.5kg/105lbs
Incline DB bench: 3x10 with 20kg/44lbs
Seated Overhead DB press: 1x13 and 1x11 with 15kg/33lbs + 1x6 with 17.5kg/38lbs
Incline Seal Rows: 4x15 with 15kg/33lbs
Weighted pull ups: 5x5 with 7.5kg/16lbs
RDL: 3x10 with 60kg/132lbs
4x15 Cable crunches
3x15 Bicep Curls
3x15 Tricep pushdown
NOTES
Not much to report. The Benching felt fast and solid and the accessory work got done.
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 2 Day 3 (Squat)
Warm up + 5 Throws + 15 Jumps
Squats: 80kg/176lbs x5, 92.5kg/204lbs x5,105kg/231lbs x5 | 5x5 with 80kg/176lbs
Hip Thrusts: 80kg/176lbs x10, 90kg/ 198lbs x10 and 100kg/220lbs x10
Elevated goblet squats: 3x10 with 30kg/66lbs
50 total Pull ups + Chin ups
4x15 Facepulls
10x10 bodyweight dips
Rope crunch 2x15
NOTES
Another day, another ‘blah’ workout but all the work got done. In all honesty this has been the most boring week of 5/3/1 thus far in regards to the main movement. The supplement work moved fast, the main work moved fast but everything felt ‘easy’ (I know it is meant to as last week and next week as PR sets + Jokers). Just got in did the work and left.
5/3/1 PR SET, JOKERS + FSL ANCHOR DayWeek 24 (Incline Bench)
Warm up + Throws/ Jumps
Incline Bench Press: 40kg/88lbs x5, 45kg/99lbs x5, 50kg/110lbs x6 | 5x5 with 40kg/88lbs
Bent over KB rows: 3x15 with 16kg/35lbs (superset with the main work)
Flat DB press: 3x10 with 25kg/55lbs
Seated Overhead DB press: 3x10 with 15kg/33lbs
4x10 Supinated rope pull down
3x15 Rope crunches
3x15 Abductor machine
3x15 Bicep curls
3x15 Tricep pushdown
NOTES
Not much to report about yesterday’s session. Just got in, did the work and left. Looking forward to this week and the PR sets
How is everything going, including the mental aspect?
Slowly getting into place.
Work stress has drastically reduced in the last 3ish weeks.
Training is slowly on the right track.
Mentally I am OK-ish, The accident and woman dying as I watched last week did shake me up and I am still struggling to sleep (the same nightmare) but things are getting better. To be honest I don’t think what happened will ever leave me but I am committed to using that to better myself and not take things for granted/ repair relationships with family members (which are mostly bad due to me holding to past grievances) etc
Thanks for asking
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 3Day 1 (Deadlift)
Warm up + 20 Jumps
Deadlifts: 110kg/242lbs x5,125kg/275lbs x3,140kg/309lbs x7 | 150kg/331lbs x1 + 155kg/342lbs x1 | 5x5 with 110kg/242lbs
Goodmornings: 3x15 with 40kg/ 88lbs
Elevated goblet squats: 2x15 with 30kg/66lbs
4x15 Facepulls
4x10 Cable Rows
3x15 Cable Crunches
NOTES
Well today took longer than anticipated so had to skip dips to make sure I got to work on time.
I have mixed thoughts on the PR set, I mean 7 is not ‘bad’ but would have ideally loved to get 10. Did a 2 sets of jokers but did not go crazy or try a weight which I was not confident would go up.
Accessory work today kicked my ass, really felt the good mornings and goblet squats which should be a good sign.
Also I have done 2 hours of No-Gi BJJ and 2 Hours of boxing/ kickboxing on Monday and Tuesday so conditioning work has also been done. 99% sure I am skipping tonights Muay Thai sessions to spend my GF’s bday with her so the plan is to refuel and kill Bench day tomorrow.
I think next week I will do the 7WP test week before the next 2 leader cycles (I will reread to see if this is the recommended process) and based on the 7 reps today I am not too confident I will manage 5 10kg/22lbs more
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 3 Day 1 (easy conditioning)
10 rounds (EMOM)
3 hex bar Deadlifts with 92.5kg/ 204lbs
3 Goblet squats with 35kg/77lbs
Had 10 minutes free at work so just went straight into this.
Not much but a nice way to get an extra 30 reps of a Squat and hip hinge movement
5/3/1 PR SET, JOKERS + FSL ANCHOR Week 3 Day 2 (Bench)
Warm up + 15 throws + 5 Jumps
Bench: 55kg/121lbs x5, 62.5kg/138lbs x3, 67.5kg/149lbs x8 | 75kg/165lbs x2 and 77.5kg/171lbs and 80kg/176lbs x1 | 5x5 with 55kg/121lb
Incline DB bench: 3x10 with 20kg/44lbs
Seated Overhead DB press: 2x13 with 15kg/33lbs + 1x4 with 20kg/44lbs
Incline Seal Rows: 2x15 with 15kg/33lbs and 2x15 with 17.5kg/38lbs
Weighted pull ups: 4x5 with 7.5kg/16lbs and 1x5 with 10kg/22lbs
3x10 Abductor machine (back was fried for RDLs)
4x15 Cable crunches
3x15 Bicep Curls
3x15 Tricep pushdown
NOTES
So today was a decent day and I’m happy with 8 for the MR set. Jokers felt nice as well so overall a good session.
I don’t know if it’s been the MMA or if the fact yesterday was a tad more intense then the previous 5/3/1 work (MR + Jokers) but I woke up today feeling sore as hell in the hamstring/ lower back/ traps, which has helped me make up my mind to follow the original plan and not do two anchors in a row.
Body comp wise I went to the gym today today without wearing a thermal top ( I really hate the cold) under my t-shirt and noticed that I don’t look half bad 
love the crazy amount of upper body work