Leviathan Cycle 1 Week 3 Day 3 (Incline Bench)
Warm up + jumps and throws
Incline press: 45kg/99lbs x3, 52.5kg/116lbs x3, 57.5kg/127lbs x3, 65kg/143lbs x1 | 5x5 with 52.5kg/116lbs
Seal rows: 4x15 with 16kg/35lbs (superset with 5x5 work)
Flat DB press: 30kg/66lbs x 7,6 and 17.5kg/39lbs x27
NOTES
Not much to report. The work got done, but damn it today was hard and I feel exhausted. Last night’s sleep was practically non existent (the kitten and friend drama) and it is no exaggeration for me to say that if I didn’t do rows between SSL sets and instead rested on the bench I would have fell asleep.
On a positive note the top single felt decent and despite being tired I managed SSL instead of reverting to FSL.
I also 99.9% sure my plans moving forward have changed and will now look like this (while being in a deficit)
-Next 3 weeks: Leviathan Anchor with same training max as now ( I want to be able to compare reps on the MR set with same weights as last anchor and also adds time to the diet)
Obviously depending on how much weight I am losing I may stop being in a deficit before the end of the 10 weeks ( I honestly think if I consistently manage to go MMA I would have to stop being in a deficit at around week 4) but that’s the plan.
After that I will retest maxes, make sure the training maxes are accurate and then either jump back into BBB or follow one of the other 5/3/1 templates (like BTM) designed to put on mass
5 Likes
This is conventional wisdom. I’ve heard that if you have significant body fat to lose, then the likelihood of significant muscle loss is less during a moderately-paced cut. I think CT suggested once that if you’re not at or below 10% BF, then muscle loss isn’t a major danger if you’re consuming sufficient protein.
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well definitely not sub 10% that’s for sure
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Leviathan Cycle 1 Week 3 Day 4 (Squats)
Warm up + jumps
Squats: 97.5kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 137.5kg/303lbs x1 | 5x5 with 97.5kg/215lbs
Goodmornings: 1x25 with 40kg/88lbs, 1x15 with 45kg/99lbs and 1x10 with 50kg/110lbs
Barbell hip thrusts: 1x10 with 80kg/176lbs and 1x10 with 90kg/198lbs
Leg extension: 2x15
Seated Overhead DB press: 1x15 with 15kg/33lbs and 1x9+1x6 with 17.5kg/38lbs
Incline DB press: 1x20 with 17.5kg/38lbs
Weighted pull ups: 6x10 with 5kg/11lbs (various grips)
Curls: 2x10
NOTES
So today was again nothing special. Got the work done.
The last few days have been hectic and stressful (girlfriend has family issues. friend got into some drama etc). I also have been questioning whether me being inconsistent with MMA training is a sign I just don’t wat to dedicate time to that. I actually told my girlfriend yesterday “You know I think I just want to buy a game console, quit MMA and just come home after working and spend my time playing games and with the cat” which is both a true statement and one which makes me feel like a lazy POS
It’s weird and something I need to figure out.
7 Likes
Leviathan Cycle 1 Week 3 Day 5 (Bench)
Warm up + jumps and throws
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 5x5 with 65kg/143lbs
Seal rows: 1x15+1x20 with 16kg/35lbs
Incline DB press: 3x8 with 20kg/44lbs (supperset with seal rows)
Tricep pushdown: 2x15
Weighted Crunches: 50 total reps over 3 sets
And straight into conditioning work
10 Minute EMOM
10 burpess
15 KB swings with 20kg/44lbs
Bench widow makers: 1x20 with 50kg/110lbs and 1x20 with 40kg/88lbs
10 rounds Rower sprints of 30 on/30 off
NOTES
So today was a weird day. The bench station was occupied so I benched in the power rack area and everything felt off with the set up. Nonetheless, managed to hit everything and never close to missing a rep.
The conditioning work felt harder than it should have to be in honest. The 5 rounds of burpess and 5 rounds of swings were taxing despite having like 30 seconds rest per minute. The widowmaker sets on bench after were just stupidly hard. The rowing sprints may be a good tool though due to the low joint stress and the fact it got me fatigued going all out.
Anyways next week starts the Anchor at exactly same TM. Everything will look the same except there will be no supplemental work and just 5/3/1 + sets after hitting the single. I just realised now I have never done a 5+ set (most anchors have 5 weeks with no + set) so I will have to wait until the 3+ week to compare with last anchor
6 Likes
GOALS FOR THIS 5+ WEEK
So here are the goals for this weeks 5+ week of the Anchor.
Deadlift: 10x 137.5kg/303lb
Incline Bench: 7x 55kg/121lbs
Squats:10x 117.5kg/259kg
Bench:8x 67.5kg/149lbs
So some of these are ambitious ( certainly tomorrow’s deadlifts) but seeing as I have nothing to base the goals on we will go for this. (Spoiler the 3+ and 1+ weeks goals will be a rep more than last time).
5 Likes
Leviathan Anchor Week 1 Day 1 (Deadlifts)
Warm up + jumps
Deadlift: 115kg/253lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x3, 162.5kg/358lbs x1 | 137.5kg/303lb x8
Goblet squats: 2x15 with 30kg/66lbs
RDL: 2x10 with 30kg/66lbs
Seated Overhead DB press: 2x15with 15kg/33lbs
Weighted dips: 2x10 with 5kg/11lbs
Weighted pull ups: 4x10 with 5kg/11lbs (various grips)
Bicep curls: 2x15
NOTES
Well today went alright. Managed 8 reps on the 5+ set so missed the goal of 10. The form broke down on the last rep so I decided against trying to grind up 2 extra reps just for the sake of ego.
As you probably noticed I only did 50 reps for accessory work which is the low end what JW suggested, reason for this is a combination of time constraints and also to allow recovery while in the deficit.
On a non lifting note I went MMA yesterday and during the rolling of the Jiu-Jitsu class I noticed how:
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I am definitely stronger to the point where I can just ‘explode’ out of situations I use to have to be super technical to escape from
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My mindset here is completely lacking compared to everyone else. If you where a bystander you could tell I view rolling as just practice compared to everyone else who would roll ‘dirty’. I’m talking applying pressure to the spine with the knee, twisting fingers, applying ‘chokes’ to the nose and not caring if you break them etc. Had an inner bitch moment where this annonyed me. Guess I need to nut up and tap into the competitive side of me. (sorry for the rant)
5 Likes
Leviathan Anchor Week 1 Day 2 (Incline Bench)
Warm up + jumps and throws
Incline press: 45kg/99lbs x3, 52.5kg/116lbs x3, 57.5kg/127lbs x3, 65kg/143lbs x1 | 55kg/121lbs x6
Seal rows: 4x15 with 16kg/35lbs (superset with main work)
Flat DB press: 2x10 with 25kg/55lbs
Tricep extensions: 2x15
NOTES
Nothing special and I missed the attempt at the 7th rep on the MR set which pissed me right off. I don’t know what happened but during the set up for that set I felt a pop and pain in my neck and couldn’t get my mind right.
Regarding the neck no idea if I slept wrong, if it’s an issue caused by grappling which snuck up on me or if I did something wrong today but it still feels off, somewhat limited range of motion looking up and down. With that being said not too worried and it will probably resolve itself soon
4 Likes
Leviathan Anchor Week 1 Day 2 (Extra work)
20 minute weighted walk with a 12kg/25lb vest on a 15% inclined treadmill
20 pull ups with vest
30 body weight dips
Not even worth calling an ‘easy conditioning’ session. Had a period at work where the gym was empty so got a quick, easy, minimum set up movement before anyone else came in. The walk was surprisingly difficult for the speed I was going at, I must say
4 Likes
So it’s 21:47 here…
I’ve been at work since 7am and had to cover for my colleague and he got this sent up to me…
A good old English style breakfast ( and wings which I unshamelessly devoured).
I miss gaining 
3 Likes
Leviathan Anchor Week 1 Day 3 (Squats)
Warm up + jumps
Squats: 97.5kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 2x137.5kg/303lbs x1 | 117.5kg/259lbs x10
Goodmornings: 1x25 with 40kg/88lbs, 1x15 with 45kg/99lbs and 1x10 with 50kg/110lbs
Barbell hip thrusts: 1x10 with 80kg/176lbs and 1x10 with 100kg/220lbs
Leg extension: 2x15
Seated Overhead DB press: 1x10 with 17.5kg/38lbs + 1x20 with 12.5kg/27lbs
Weighted dips: 2x10 with 5kg/11lbs
Weighted pull ups: 4x10 with 5kg/11lbs (various grips)
Curls: 3x10
NOTES
So I got the goal of 10 reps with the 5+ set which I think is 10 rep weight PR. Funny that if I did not set myself the goal of 10 reps I would have probably racked the bar earlier. I probably had a few more reps in the tank but they would have been grindy slowish and squat-morning looking.
I also did the TM single twice because I was not too sure on depth on the 1st attempt so did it again.
Neck is still weird, weightloss appears to be on track and tomorrow we bench. Not much else to say.
5 Likes
Leviathan Anchor Week 1 Day 4 (Bench)
Warm up + jumps and throws
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 67.5kg/149lbs x8
Seal rows: 1x15+1x20 with 16kg/35lbs
Incline DB press: 3x8 with 22.5kg/50lbs (supperset with seal rows)
Tricep pushdown: 2x15
Weighted Crunches: 50 total reps over 3 sets
And straight into conditioning work
3 Rounds of
- 10 power cleans with 30kg/66lbs
- 15 KB swings with 20kg/44lbs
- 10 standing KB rows with 16kg/ 35lbs
(no rest between rounds just done straight)
Bench widow makers: 1x20 with 50kg/110lbs and 1x20 with 40kg/88lbs
Incline Bench widow maker: 1x20 with 30kg/66lbs
NOTES
Good workout. Main work moved well. The MR set was hard but managed the goal of 8 reps and also got some extra conditioning work which was nice.
Next week is when the fun really starts because I can compare the 3+ sets to last cycle and hopefully see improvement
5 Likes
GOALS FOR THE 3+ WEEK
So here are the goals for this weeks 3+ week of the Anchor.
Deadlift: 147.5kg/325lbs x6
Incline Bench: 57.5kg/127lbs x7
Squats:122.5kg/270kgx10
Bench:72.5kg/160lbs x7
Goal planning for this week is a tad weird because I hit 90% for 3 every single week prior to the TM single so I know what the weight feels like for a triple, I got my old 3+ sets I want to beat which looking back on my log was the week I had Covid and I also have this weeks 5+ sets to add as reference point. With that being said the only goal above which I am 50/50 on is incline bench the rest are challenging but in my opinion doable,
5 Likes
Leviathan Anchor Week 2 Day 1 (Deadlifts)
Warm up + jumps
Deadlift: 115kg/253lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x3, 162.5kg/358lbs x1 | 147.5kg/325lbs x5
Goblet squats: 2x15 with 32.5kg/72lbs
RDL: 1x10 with 60kg/132lbs
DB RDL: 1x10 with 35kg/77lbs
Seated Overhead DB press: 1x15 + 1x10 with 15kg/33lbs and 1x5 with 20kg/44lbs
Flat DB press: 1x20 with 22.5kg/50lbs
Weighted pull ups: 5x5 with 5kg/11lbs (various grips)
Bicep curls: 2x15
NOTES
Not happy with today and not getting 6 for the 3+ set. The reason I am so livid is because I hit 90% for a triple prior to the single and it felt smooth, where as for the MR set the first 3 reps felt much harder + slower and the 5th was a real grind. Perhaps a technical issue, perhaps fatigue, whatever it was it still has me pissed.
Bright side though I managed 1 more rep with the same weight then I did last anchor so progress (even if I had covid that day and used the work gym). Even better is that with me only adding 2.5kg/5lbs to my TM for the next leader + anchor templates the 3+ set will be this weight again. Redemption in 6/7 weeks.
On other notes:
- Today was probably the first day I felt being in a deficit with my energy levels dipping mid workout. I need to look at maybe feeding myself more prior to hard workouts.
- My jacked up neck is still irritating me and I think it may actually be an upper back issue. I might just have to ‘have a work fall’ and see the sports physio for free about this
6 Likes
How do I revoke my membership?
2 Likes
I’ve been trying for the past 6years. I used to thing it was a posture issue, but I fixed my posture and it still didn’t go away
What’s helped is having a pillow that really supports the neck and isn’t too tall.
I use a contoured memory foam one at school/home and it makes a huge difference
Getting enough sleep in general seems to make a huge difference.
Neck tucks work for me, but they’ve made things worse for mum, so ig it depends on the area??
When things get really bad, I lay on an ice pack to numb it. Heat should also work if the issue is too much muscle tension
From an exercise stand point, avoid stuff that works the traps
1 Like
Leviathan Anchor Week 2 Day 2 (Incline Bench)
Warm up + jumps and throws
Incline press: 45kg/99lbs x3, 52.5kg/116lbs x3, 57.5kg/127lbs x3, 65kg/143lbs x1 | 57.5kg/127lbs x5
Seal rows: 2x15 + 1x20 with 16kg/35lbs (superset with main work)
Flat DB press: 1x20 with 20kg/44lbs
Tricep extensions: 2x15
NOTES
If I wasn’t happy yesterday then I am mad today. I officially did worse than the last anchor (by one rep) and going off last weeks 5+ set I am not to surprised. Even the accessory work rows felt harder than usual.
I also struggled hitting the single with the TM (which in the last 4 weeks I did not) so today truly was a day where I couldn’t perform.
No idea if it’s lack of sleep, the neck issues, stress or whatever but today just felt off.
Maybe training related, maybe not but recently, especially today, my emotions have been out of wack. I’m talking rapid unjustified anger over stupid things, sadness of nothing etc
6 Likes
Leviathan Anchor Week 2 Day 3 (Squats)
Warm up + jumps
Squats: 97.5kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 2x137.5kg/303lbs x1 | 122.5kg/270kgx8
Goodmornings: 1x25 with 40kg/88lbs, 1x15 with 45kg/99lbs and 1x10 with 50kg/110lbs
Barbell hip thrusts: 1x10 with 80kg/176lbs and 1x10 with 100kg/220lbs
Leg extension: 2x15
Seated Overhead DB press: 1x15 + 2x10 with 15kg/33lbs and 1x5 with 20kg/44lbs
Benchpress: 1x20 with 40kg/88lbs
Low cable row: 3x15
Neutral grip lat pull down: 2x10
NOTES
So I did not manage to get the goal of 10 reps. I felt like I did have two more in me if it was a matter of do or die but they would have been ugly. But
This makes me ask myself this:
The fact that once I hit a weight PB I ended the set. Would I have been able to continue if the last anchor I hit this for 9? That is the question!
Also the accessory work was all over the place because I forgot my weighted dip/ pull up belt so did other movements instead
4 Likes
