Clearly box jumps are trying to kill us both. 
1 Like
5/3/1 Pervertor Cycle 2 Week 1 Day 2 (Accessory work catch up)
Incline DB press:3x10 with 20kg/44lbs
Flat DB press: 1x20 with 17.5kg/39bs
Seated Overhead DB press: 2x10 with 17.5kg/39bs
Seal rows: 2x15 and 1x20 with 17.5kg/38lbs
Goblet squats: 2x15 with 30kg/66lbs
2x10 Low Cable row
2x15 Bicep Curls
2X15 Tricep pushhdown
2x10 Weighted back extensions
NOTES
Not much just got in the missed accessory work to get back on track for Saturday and Sunday.
4 Likes
5/3/1 Pervertor Cycle 2 Week 2 Day 3 (Squat)
Warm + Jumps
Squat: 85kg/187lbs x5, 100kg/220lbs x5, 112.5kg/248lbs x5 | 5x10 with 85kg/187lbs
Goodmornings: 2x20 with 40kg/88lbs
Hip thrusts: 1x10 with 90kg/198lbs and 1x20 with 60kg/132lbs
Hack squat: 80kg/176lbs x10, 100kg/220lbs x10 and 110kg/242lbs
Incline DB press: 2x10 with 22.5kg/50lbs
Weighted dips: 3x10 with 2.5kg/5lbs
Weighted pull ups: 5x5 with 5kg/11lbs
2x12 Bicep curls
NOTES
So today felt good. The main work felt solid and fast and the supplemental was surprisingly not taxing for being a BBB set up. The accessory work got done and I made up for the work missed mid week in regards to leg work.
On a diet note I contemplating pushing the food for the next 4 weeks and then giving my digestive system a rest and also trim some fluff for a few weeks.
5 Likes
5/3/1 Pervertor Cycle 2 Week 2 Day 4 (Bench Press)
Warm up + Throws and Jumps
Bench Press: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 | 5x10 with 50kg/110lbs
Decline DB press:2x15 with 20kg/44lbs
Seal rows: 3x10 with 20kg/44lbs and 1x20 with 16kg/35lbs (Kettlebell)
Tricep pushdown: 2x15
Rope crunch: 3x15
NOTES
Well today felt very good even for a 5s week. The bench sets flew up and felt nice and strong.
Next week is a 1s week so hitting 95% and then SSL supplemental will be much harder than this week has. Can’t wait!
6 Likes
5/3/1 Pervertor Cycle 2 Week 3 Day 1 (Deadlift)
Warm up + Throws and Jumps
Deadlifts: 117.5kg/259lbs x5,132.5kg/292lbs x5 and 150kg/331lbs x5 | 5x5 with 132.5kg/292lbs
Goblet squats: 2x15 with 32.5kg/72lbs
Hip thrusts: 1x20 with 60kg/132lbs
Seated Overhead DB press: 2x15 with 15kg/33lbs
Weighted pull ups: 5x5 with 5kg/11lbs
Weighted dips: 2x10 with 2.5kg/5lbs
Incline seated DB curls: 3x10
NOTES
So today was a good day. The main work felt nice and crisp with everything moving well. Actually had a nice moment in between supplemental sets 3 and 4 where I was just sitting there ‘enjoying the process’. Hard to put into words but the feeling of fatigue (SSL on a 1s week is IMO harder than BBB), the burning feeling of a torn callus and the tranquility of a mostly empty gym just made me happy.
currently at 148lbs ish and I am thinking of having a diet break/ deficit period after the next anchor. Not due to body image issues (even though I have put on some fluff around the midsection) but just because the always feeling full is causing a tad of discomfort. On the other hand I really like how my sessions have been going, the progress being made and like how I look (mostly) now that I am slightly thicker. Time will tell I guess.
4 Likes
5/3/1 Pervertor Cycle 2 Week 3 Day 2(Incline Bench Press)
Warm up + Throws and Jumps
Incline Bench Press: 45kg/99lbs x5, 52.5kg/116lbs x5, 60kg/132lbs x5 | 5x5 with 52.5kg/116lbs
KB seal rows: 5x10 with 16kg/35lbs (Suppersetted with supplemental work)
DB bench press: 2x10 with 25kg/55lbs
2x15 Tricep extensions
NOTES
So today was hard with the top set moving slow and the last rep being a grinder, but we move.
Everything else felt decent.
2 Likes
5/3/1 Pervertor Cycle 3 Week 2 Day 3 (Squat)
Warm + Jumps
Squat: 100kg/220lbs x5, 112.5kg/248lbs x5 and 125kg/276lbs x5 | 5x5 with 112.5kg/248lbs
DB RDL: 2x20 with 20kg/44lbs each hand
Hip thrusts: 2x10 with 80kg/176lbs x10 + 1x10 with 100kg/220lbs
Hack squat: 100kg/220lbs x10, 110kg/242lbs and 120kg/264lbs
Seated Overhead DB press: 2x10 with 17.5kg/39bs
Weighted dips: 3x10 with 2.5kg/5lbs
Weighted pull ups: 5x5 with 5kg/11lbs
2x15 Bicep curls
NOTES
So today was a decent day. All the work got done it wasn’t easy but at no point was a rep in doubt. Looking forward to hitting tomorrow’s Bench session and then a ‘deload’ where I have to hit a PB single on both squat and deadlift and then hitting the Anchor.
2 Likes
5/3/1 Pervertor Cycle 2 Week 3 Day 4 (Bench Press)
Warm up + Throws and Jumps
Bench Press: 57.5kg/127lbs x5, 65kg/143lbs x5 and 72.5kg/160lbs | 5x5 with 57.5kg/127lbs
Incline bench press:2x10 with 45kg/99lbs and 1x15 with 40kg/88lns
Seal rows: 3x10 with 20kg/44lbs and 1x20 with 16kg/35lbs (Kettlebell)
Tricep pushdown: 2x15
Rope crunch: 3x15
NOTES
So today felt good with the main work considering circumstances were not the best (lack of sleep, stress, having to bench in power rack with awkward pin heights etc). No reps were in doubt, nothing was drastically slow but neither lightening fast.
I confess I am TERRIFIED of the widow makers on incline bench day. I have to hit 45kg/99lbs for 20 and I just feel that I won’t be able to. I should have took a page out of @SvenG 's book and used the leader to practice widowmakers with lower weights to build into the set at 70% training max.
Anyhow I think I won’t worry too much about it, do the deload next week and then hit when widowmaker week comes I’ll just give my best and ‘go out on my shield’ if need be.
5 Likes
That worked really well for me the first time around—I built confidence and strength, then hit the 5/3/1 & Widowmakers anchor and crushed all (or almost all? I’d have to check my log) of the 20-rep FSL sets.
I’m in the thick of practice WMs again—this time just for kicks—and today I just started the third week (of 6 planned) practice sets, now at 70% of the projected TMs for the eventual anchor.
Unfortunately, this morning’s bench press sets did not go well. 
1 Like
7WP DELOAD (Day 1)
Deadlift: 112.5kg/248lbs x5, 130kg/287lbs x5 , 147.5kg/325lbs x1 and 162.5kg/358lbs x1
Incline Bench: 45kg/99lbs x5, 52.5kg/116lbs x5, 57.5kg/127lbs x1 and 65kg/143lbs x1
Flat db press: 1x20 + 2x15 with 20kg/44lbs
DB RDL: 2x20 with 20kg/44lbs each hand
Seal rows:1x20 + 2x15 with 16kg/35lbs (Kettlebell)
NOTES
So decided to change up the 7WP and cut it down into 2 days instead of 4. If the goal of the week is to hit the main lifts and recover for the anchor then honestly think my body will be better recovered with more sleep and not waking up at 4am for the extra two days. Plan for this week as you can see is hit 2 lifts a day and do 1 days worth of accessory work.
On a training note today’s single at training max felt good but bad but good. The singles reps were not in doubt and were not super slow. The deadlift at my last 1RM attempt felt smoother then when I hit it in January and the Incline bench moved decent… .BUT would I have been able to get 5 reps on those lifts? I think the answer to that is NO but I guess I would only when the program says I have to hit them for 5.
Also on a body note. I am nursing a few ‘minor’ issues:
- My left shoulder needs to get checked out. EVERY time I go MMA I feel it the next day and later that night.
- My right upper shin (just below knee) feels awkward and like it wants to splinter off. This is new so looking at my workouts the only difference is including hack squats so perhaps removing that may help
- My stomach is paying the price for my weight gain. Always feel full, always feel bloated and recently noticed my stomach area is super bloated/ swollen that I look pregnant.
I will use this week to relax and try and deal with the issues by using massages/ heath+ cold therapy/ mobility work etc and also maybe allow myself to eat less considering I am training less and just focusing on whole non junk foods and let the calories be as low as my appetite says
2 Likes
7WP DELOAD (Day 2)
Squat: 97.5kg/215lbs x5, 110kg/243lbs x5, 122.5kg/270kgx1, 137.5kg/303lbs x1 and 140kg/309lbs x1 (Off plan but my training max single was so close to 3 plates I had to!)
Bench: 55kg/121lbs x5, 65kg/143lbs x5. 72.5kg/160lbs x1. 80kg/176lbs x1 and 85kg/187lbs x1 (Off plan)
Incline DB press: 1x20 + 2x15 with 15kg/15lbs
Seal rows:1x20 + 2x15 with 16kg/35lbs (Kettlebell)
NOTES
So I went slightly off plan and did an extra single after the working sets because I felt good 
The three plate squat felt smooth and the bench was a bit of a grinder but for a 5kg/11lbs PR it was easier then expected.
Still worried about the widowmakers but looking forward to next week
5 Likes
Things are looking strong in here!
You’ve got this!
1 Like
Great work in here
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5/3/1 Pervertor Anchor Week 1 Day 1 (conditioning? day)
Bench press: 1x20 with 40kg/88lbs and 1x20 with 50kg/110lbs
Bicep curls: 10kg/22lbs x 10,11,12-,17
Notes
So nothing special and not really ‘conditioning’ but today’s been a bad day and I just needed to get some work in. Just did 2 light windowmakers on bench at work where the bench is awkwardly low and bar awkwardly thick to build confidence for the bench widowmaker and also did few sets of curls totaling 108 reps
It’s only midday here and today has already been ridiculously stressful:
- Woke up feeling under the weather and then found out that my GF has all the Covid symptoms and probably has it so I got tested before work and awaiting results (less worried the feeling of having it and more worried about training interference).
- On the way to work a bunch of Adult assholes were bullying a group of Jewish school kids on the bus. I initially did not get involved because the bus was full of school kids and to be honest even though they were kids if they all wanted to the could murder those assholes… But no one did anything and a teenage girl really seemed uncomfortable that I had to get involved.
- My new Kitten is so fucking smart yet he somehow clawed himself in the eye and my girlfriend called because his eye is just shut, swollen and it’s ‘third eyelid’ is red and covering his entire eye and the poor cat is crying and shaking. (Gone to the vet now and I’m on the phone with my girlfriend on speaker)
5 Likes
Man, rough morning. Hope things turn around for you—at least you’ve got half the day left!
Ugh! When it rains it pours. Hang in there!
1 Like
5/3/1 Pervertor Anchor Week 1 Day 2 (Deadlift)
Deadlift: 112.5kg/248lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x4 ( 
) | 150kg/331lbs x1 (questionable lockout) | 112.5kg/248lbs x3
NOTES
So I survived today and that to me is a huge win.
Not going to lie my 4th rep on the 3+ set had a questionable lockout, so did the joker single and the widowmaker set… Well I got all 20 reps but had to readjust at the bottom between reps because the bar was unstable and rolling (and also I needed to breath)
Now why the hell was today so hard you may ask?
Well:
- I trained at the gym I work at and the equipment is subpar to say the least (@anna_5588 it’s a real thing!) with the bar being much thicker that I struggle to get my hand closed around, the plates are old and were tilting right and left etc
- My gf had Covid and is no longer infectious and I am currently sick so just awaiting confirmation I have Covid because it’s obvious
(which is why I did not go to my normal gym before work)
So I am in a very weird situation because of being sure I have covid yet not having confirmation via test. Due to being double vaxxed I don’t have to isolate unless I have it for sure (which work ‘reminded me off’ when I told them I was feeling off and my GF being positive) regardless of my GF having it. I also called my gym up to let them know because I trained on Saturday and they again told me it’s not a big deal.
I am obviously keeping my distance at work (it is empty 95% of the day) by staying mainly in the office area, I am sanitizing everything I touch and at the gym. To be honest if work insists I come in and I am positive I don’t know what I would do but I shall cross that bridge when I get there
5 Likes
Nice work today!
Tough break, man. Fingers crossed that maybe you’ve dodged it somehow… 
1 Like
Hopefully!
Thanks. I took inspiration from you and Pwn and the concept of ‘Always being able to go!’. Today sucked but I was willing to fail and I survived by the skin of my teeth. A win for me
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Coming to grips with that was a big thing for me. I have to be careful not to do it too often, though, or use it as an excuse to NOT give it everything I’ve got! (I’m definitely still a work-in-progress…)
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