Bizarre, my dude. Hope it all turns out well. I’m sure you’ll be back at it in no time.
1 Like
5/3/1 Pervertor Week 2 Day 2 (Bench)
Warm up + Throws and Jumps
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5. 62.5kg/138lbs x5 | 5x10 with 47.5kg/105lbs
KB Rows: 5x10 with 16kg/35lbs (suppersetted with the BBB work)
Decline Bench Press: 1x15 + 1x10 with 40kg/88lbs
Incline DB press:1x15 + 1x10 with 17.5kg/38lbs
NOTES
Not a bad workout. The benching felt smooth and fast and the supplemental work took less than 10 minutes including the suppersetting of KB rows.
Managed to get the push + pull accessory work done so will just add lower body reps to the remaining 2 workouts and no need for a 5th day.
Regarding the gym issue yesterday all is good. I even have a free months membership as a thank you for helping out
5 Likes
5/3/1 Pervertor Week 2 Day 3 (Squat)
Squat: 82.5kg/182lbs x5, 95kg/209 x5, 107.5kg/237lbs x5 | 5x10 with 82.5kg/182lbs
Goodmornings: 1x15 with 42.5kg/94lbs + 1x15 with 45kg/99lbs and 1x10 with 55kg/110ls
Hip thrusts: 2x20 with 60kg/132lbs
Decline Bench: 1x30 with 30kg/66lbs and 1x20 with 40kg/88lbs
2x10 Iso Hold Leg extension
3x15 Low Cable row
NOTES
So decided to add on the missed lower body accessory work from Thursday on to today and will add the pull + push accessory work missed on Tuesday to tomorrow.
Todays session was nice with the squats being smooth and fast. I changed up my technique a bit into more of a low bar positioning for the last few sets of supplemental work and the bar speed and feel improved drastically which is nice.
5 Likes
5/3/1 Pervertor Week 2 Day 4(Incline Bench Press)
Warm up + Throws and Jumps
Incline Bench Press: 40kg/88lbs x5, 45kg/99lbs x5, 50kg/110lbs x5 | 5x10 with 40kg/88lbs
Flat DB bench press: 3x10 with 25kg/55lbs
Seated Overhead DB press: 2x10 with 15kg/33bs
Seal rows: 2x15 with 17.5kg/38lbs and 1x20 with 15kg/22lbs
3x15 Bicep curls
3x15 Tricep pushdowns
3x15 Rope Crunch
NOTES
All work got done and also made up for the accessory work missed on deadlift day. The 5x10 sets got done in around 10 minutes but in all honesty was the hardest of all the lifts this week. Bar speed was not bad and at no point was a rep about to be failed but not as comfortable as the other 3 lefts,
4 Likes
5/3/1 Pervertor Week 3 Day 1 (Bench)
Warm up + Throws and Jumps
Bench: 55kg/121lbs x5. 62.5kg/138lbs x5 and 70kg/154lbs x5 | 5x5 with 62.5kg/138lbs
Incline DB press:1x15 + 1x10 with 17.5kg/38lbs
Decline Bench Press: 1x25 with 35kg/77lbs
Seal rows: 2x15 with 17.5kg/38lbs and 1x20 with 15kg/22lbs
3x15 Rope crunch
NOTES
So today was a decent day. Schedule has been iffy and I know I only had 1 day since the last upper session but needs must.
The main work felt smooth but the bar did not move as fast as it usually does, maybe due to being 95%.
5 Likes
5/3/1 Pervertor Week 3 Day 2 (Deadlift)
Warm up + Throws and Jumps
Deadlifts: 115kg/254lbs x5,130kg/287lbs x5 and 145kg/320lbs x5 | 5x5 with 130kg/387lb
Goblet squats: 2x15 with 30kg/66lbs (did these at work because I had 3 minutes before open)
NOTES
So today was a shitty day. Woke up super tired, felt super bloated and every rep done on deadlift felt like I was bracing while fighting the urge to puke or crap myself. In all honesty the only thing that got me through today mentally was the confidence stemming from having hit my training max for 5 a few weeks ago so I knew today’s top set was not something I had to be worried about dispute how I felt.
Only did the the main work and supplemental before having to leave for work and then managed to do a few sets of Goblet squats.
On a food note, I am struggling to eat at this moment. After spending the best part of 13 months trying to gain weight I am at the point where eating is just uncomfortable.
8 Likes
Well, I think you deserve some recognition for getting the work done anyway, despite how you were feeling. The difficult days are sometimes just . . . difficult. But you got through it anyway. Well done!
One good thing about keeping a log like this is that you can always scroll through it and see that you’ve had many good days too. So hang in there and take heart that things will get better again.
EDIT: Typo
3 Likes
5/3/1 Pervertor Week 3 Day 3 (Squat)
Squat: 95kg/209 x5, 107.5kg/237lbs x5, 122.5kg/270lbs x5 | 5x5 with 107.5kg/237lbs x5
Goodmornings: 2x15 with 40kg/88lbs
Hip thrusts: 2x20 with 60kg/132lbs
Decline DB Bench: 2x25 with 15kg/33lbs
3x15 Low Cable row
NOTES
So continued with the new bar position on squats and holy crap squats felt smoother than ever and even depth felt better and easier. Bad is my wrists felt very uncomfortable so I have a slight concern with going super heavy in case that gets worse (does not help that I have been a lot of IG videos of broken arms and wrists due to squats).
Also really loving the SSL as supplemental set up for the week despite it being practically the same as FSL except being heavier as @SvenG pointed out. I feel like when I run Leviathan (which gives the option of various supplemental work) I will probably use that as the supplemental work.
Speaking of Leviathan I think I may have to change plans and perhaps not run it after Pervertor because looking at it again it seems like the ideal program to run when “cutting” :
- Has you ramping up to a single on the TM using maximum 3 reps
- Leader has flexibility regarding supplemental work so 5x5 with SSL is ideal amount of lower volume but high intensity while dieting
- Anchor has PR sets but no supplemental work so again lower total volume but good intensity
So I got some thinking to do in the next 8 weeks before the time to commit comes
4 Likes
5/3/1 Pervertor Week 3 Day 4(Incline Bench Press)
Warm up + Throws and Jumps
Incline Bench Press: 45kg/99lbs x5, 50kg/110lbs x5, 57.5kg/127lbs x5 | 5x5 with 50kg/110lbs
Flat DB bench press: 2x15 with 22.5kg/55lbs
Seated Overhead DB press: 2x10 with 15kg/33bs
Barbell row: 3x5 with 50kg/110lbs
Floor press: 3x15 with 40kg/88lbs
3x15 Bicep curls
3x15 Rope Crunch
NOTES
Today felt hard as f*ck. The top set was anything but fast and the last rep was a real grinder and no idea why, Non the less got the work done and made up for the missed accessory work from Wednesday and ready to move on to next week.
I think for the next cycle I will focus accessory work (for push and pull) more in the vertical plane and see if that helps the incline press feel easier.
6 Likes
Consider me impressed! 
Don’t feel bad, here’s one from me last month:
1 Like
Only 100lbs off 
Ok so change of plan. Today was meant to be the start of Cycle 2 Pervertor Leader but woke up this morning and went back to bed.
This week will be a 7WP deload which JW says to do when needed and I believe it is needed.
- I have had an ache in my left shoulder area (AC joint and the actual shoulder blade area) and neck area since Sunday night (I believe it was due to the floor presses as I remember a rep when I paused in the bottom and my elbow slightly rotated down).
- I woke up with weird tightness in the back of my elbow and bottom of my bicep (both sides)
- My right Achilles, pec, lower back all feel slightly tight (manageable)
Add to the above my digestion issues and that bar speed was not the best last week and felt harder than the TM test week 4 weeks back I think it is best to be cautious give my body a deload week and then return to the plan next week.
Destination is still the same, just taking a small detour.
5 Likes
7WP DELOAD (Day 1)
Deadlift: 110kg/243lbs x5, 125kg/276lbs x5 , 142.5kg/314lbs x1 and 157.5kg/347lbs x1
Incline Bench: 42.5kg/94lbs x5, 50kg/110lbs x5, 55kg/121lbs x1 and 62.5kg/138lbs x1
2x1 Facepulls
NOTES
Decided to go into the gym twice this week and do 2 lifts on those days and completely forgo the accessory work except Facepulls. This should allow me slightly more sleep, allow me to not eat as much and give the digestion track a bit of a rest and give me more time to deal with the issue in the shoulder/neck/ traps area.
Today felt good with even the TM single moving faster than I expected and no real moments of pain during the incline pressing
5 Likes
7WP DELOAD (Day 2)
Bench Press: 55kg/121lbs x5, 62.5kg/138lbs x5, 70kg/154lbs x1 and 77.5kg/171lbs x1
Squat: 92.5kg/204lbs x5, 107.5kg/237lbs x5, 120kg/264lbs x1 and 132.5kg/292lbs x1
3x15 Facepulls
NOTES
Not much to report for day 2 of the the 2 day/ 2 lift deload.
Everything felt easy with even the training max single flying up, I legit had to double check I did not make a mistake on the weight because that rep was smooth AF, so I guess the deload is working.
Cannot wait to attack the 2nd leader next week. I am also planning on adding ‘daily work’ of 3x15 facecpulls daily for the next 3 ish weeks just to help improve shoulder health.
4 Likes
I swear, face pulls are magic
2 Likes
5/3/1 Pervertor Cycle 2 Week 1 Day 1 (Deadlift)
Warm up + Throws and Jumps
Deadlift: 110kg/243lbs x5, 125kg/276lbs x5 , 142.5kg/314lbs x5 | 10x5 with 110kg/243lbs
Goblet squats: 2x15 with 30kg/66lbs
Hip thrusts: 1x20 with 60kg/132lbs
Seated Overhead DB press: 3x10 with 15kg/33lbs
Weighted pull ups: 5x5 with 5kg/11lbs
Dips: 2x10
Spider curls: 2x12
Also did the daily work of 3x15 facepulls
NOTES
First of all I just want to restate that I HATE BBS set up. Secondly today was a good day with the main work feeling solid and smooth and all the work felt good.
I ‘re-injured’ my shoulder at MMA yesterday (tbh I think it’s more a neck or trap issue) so may have to get that checked out. I would happily get it checked but unfortunately that would involve calling my Dr, waiting a week for a phone consult where I will have to exaggerate in order to get an in person appointment where again I will have to exaggerate so he gives me a scan request for the hospital 
Oh well tomorrow is bench day so hopefully that goes as well as today
2 Likes
5/3/1 Pervertor Cycle 2 Week 1 Day 2 (Incline Press)
Warm up + Throws and Jumps
Incline Bench: 42.5kg/94lbs x5, 50kg/110lbs x5, 55kg/121lbs x5 | 10x5 with 42.5kg/94lbs
KB rows: 5x10 with 20kg/44lbs
Flat DB bench press: 2x15 with 22.5kg/55lbs
Tricep pushdown: 2x10
Also did the daily work of 3x15 facepulls as soon as I got to work
NOTES
So today was a rough session( lack of sleep due to closing last night and opening today so having to go gym prior to work) and bar speed on the main work was “meh”, not slow but not really fast either.
In all honesty taking today as a mental win despite the not feeling great. At the moment I am completely detached from how my sessions feel or how close I am to PRs etc and just focusing on showing up, doing the work, getting the food in and letting the chips fall where the may. No idea where I read it or who said it but a quote I am living by atm is “You have no right nor ownership over the fruits of our labour, the only thing that you have a right to is your labour” (paraphrased)
2 Likes
5/3/1 Pervertor Cycle 2 Week 1 Day 3 (Squat)
Warm + Jumps
Squat: 92.5kg/204lbs x5, 107.5kg/237lbs x5, 120kg/264lbs x5 | 10x5 with 92.5kg/204lbs
Goodmornings: 2x20 with 40kg/88lbs
Hip thrusts: 80kg/176lbs x10 and 2x10 with 90kg/198lbs
Hack squat: 80kg/176lbs x10, 90kg/198lbs and 100kg/220lbs x10
Seated Overhead DB press: 2x10 with 17.5kg/39bs
3x10 Dips
2x13 lat pull down (forgot my belt for weighted pull ups)
2x12 Spider curls
and daily work of 3x15 facepulls
NOTES
So today’s squatting felt SMOOTH and fast. The new bar placement has been a game changer, I tried doing a higher bar placement on a supplemental set and it just felt slow.
Except that not much to report. Got the work done, made up for Wednesday’s lower body accessory work and that’s it.
3 Likes
5/3/1 Pervertor Cycle 2 Week 1 Day 4 (Bench Press)
Warm up + Throws and Jumps
Bench Press: 55kg/121lbs x5, 62.5kg/138lbs x5, 70kg/154lbs x5 | 10x5 with 55kg/121lbs
Incline DB press:3x10 with 20kg/44lbs
Seal rows: 2x15 with 17.5kg/38lbs and 1x20 with 15kg/22lbs
Tricep pushdown: 2x15
Rope crunch: 3x15
Also did the daily work of 3x15 facepulls
NOTES
Not much to say. The work got done. I played around a bit with and placement on the supplemental bench sets but think my normal set up is what I will keep with (If thumbs are extended out then the tips are in line with the start of the knurl).
3 Likes
5/3/1 Pervertor Cycle 2 Week 1 Day 1 (Deadlift + Incline Press)
Warm up + Throws and Jumps
Incline Bench Press: 40kg/88lbs x5, 45kg/99lbs x5, 52.5kg/116lbs x5 | 5x10 with 40kg/88lbs
Deadlift: 102.5kg/226lbs x5, 117.5kg/259lbs x5 , 132.5kg/292lbs x5 | 5x10 with 102.5kg/226lbs
NOTES
So today was a weird day which spiralled off plan. The DOMS in my legs from Squats on Saturday are still present and while doing Box jumps something felt very wrong. I jumped off the box and the inside of my left thigh was cramping and throbbing (Adductors and upper hamstring area) to the point I couldn’t jump any more or even hip hinge without rounding my back to the point during the warm up set of deadlifts I could not bend my knees and push my hips back without being in serious pain.
I decided to do Incline Press instead and after the BBB sets I felt ‘looser’ down there so stupidly powered through and did the deadlift main work.
I will do the accessory work either tomorrow ( most likely) for both those days or add them onto the squat+ Bench day this weekend.
My groin/ hamstring area still feels off and even walking appears to be weird so I will spend the rest of the day at work stretching and trying to nurse it back to health. I don’t think it is anything serious seeing as I managed to deadlift work
3 Likes