You forgot the other half of the question, my dude:
and I think we both know the answer.
2 Likes
Leviathan Anchor Week 2 Day 4 (Bench)
Warm up + jumps and throws
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 72.5kg/160lbs x6 | 40kg/88lbsx20 and 50kg/110lbs x20 (Widowmakers done as extra and not part of template)
Incline Bench widow maker: 1x20 with 30kg/66lbs
Seal rows: 1x15+1x20 with 16kg/35lbs
Incline DB press: 1x8 and 1x6 with 22.5kg/50lbs + 1x16 with 15kg/33lbs (supperset with seal rows)
Tricep pushdown: 2x15
Weighted Crunches: 50 total reps over 3 sets
NOTES
So missed the goal of 7 reps by 1 rep. The 6th rep was a real grinder so I knew if the 7th rep went down I wasn’t getting it back up. I got 6 reps last anchor so no progress on this week but did not do worse.
This week overall has not been great, but not too bad either (well didn’t go backwards at all!) so I’ll focus on next week on managing to best the last 1+ reps
4 Likes
GOALS FOR THE 1+ WEEK
So here are the goals for this weeks 1+ week of the Anchor.
Deadlift: 155kg/342lbs x4-5
Incline Bench: 62.5kg/138lbs x4-5
Squats:130kg/287lbs x7
Bench:75kg/165lbs x7
So these are conservative goals. The Squat and Bench goals are a rep higher than I got last 1+ week.
The deadlift goal is a rep higher than I got last time (4) and also 5 just I know if I was doing 5s pro I would not fail the week.
The incline goal is the same as I got last time (4) and possibly push for 5. Reason this lifts goal is to match last 1+s weeks reps is honestly because of how the weights have been feeling and the result of the last 2 weeks + sets.
4 Likes
Leviathan Anchor Week 3 Day 1 (Deadlifts)
Warm up + jumps
Deadlift: 115kg/253lbs x3, 130kg/287lbs x3 , 147.5kg/325lbs x3, 162.5kg/358lbs x1 | 155kg/342lbs x3 (MotherF*cker 
)
Goblet squats: 2x15 with 35kg/77lbs
DB RDL: 1x20 with 20kg/44lbs
Seated Overhead DB press: 1x15 + 1x10 with 15kg/33lbs and 1x5 with 20kg/44lbs
Neutral grip Flat DB press: 2x10 with 17.5kg/39lbs
Barbell row: 2x10 with 60kg/132lbs
Neutral grip lat pull down: 2x15
NOTES
So today was a bad day. I only managed 3 reps again so did not set a rep PB or beat last anchor’s 1+ set. No idea why but even the single moved slow.
I haven’t tested my TMs since April but I now 100% know that my deadlift TM is not accurate. Going off last weeks 5+ set calculations my 1RM should be around 170kg/375lbs which would make todays 1+ set 90% of it. This kinda sucks because that’s only 2.5lb/5kg increase in TM since April where I hit 152.5kg/336lb for 5 smooth reps
I will see how the rest of the week goes before deloading next week but I need a tad of advice for the remaining 6/7 weeks of this deficit. Do you guys recommend:
-
Sticking to the unrealistic TM which will probably have me fighting for reps in order to best maintain muscle mass/ strength.
-
Lowering TMs accordingly even if it means working with less weight than the last 6ish weeks?
6 Likes
« Unrealistic TM » and « fighting for reps » both seem like things to avoid. I vote #2.
1 Like
I’m not really qualified to comment on your situation, but I know what’s always worked for me: #2.
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What changed between the time period in which you hit 152.5kg for 5 smooth reps and 155kg for 3 reps? You wrote a couple of weeks ago that life has been stressful and you feel less of a desire to train. So maybe it has something to do with that?
More so in regards to MMA than regarding getting to the gym for these sessions.
A bunch of thigs
- Extra stress
- Got Covid
- Started getting digestion issues
- Entered a deficit
- Sleep schedule has worsened (work schedule + new kitten)
among other things.
Most likely does
If you’re currently in a prolonged deficit and have dropped weight then I really like what T3hPwnisher said he does when he drops weight- celebrate PRs at a lower weight.
But what I really like about what I think T3hPwnisher’s intent with that comment is this- We’re not in this constant state where everything is literally comparable. Therefore we shouldn’t go comparing how much we lifted at a certain point to what we did at some point in the past.
Plus you had a host of health issues that’s obviously going to have a toll on your physical ability and stress, so that explains why you’re not seeing the results you want.
I personally think lowering TMs and hitting weights that are easy would be good in your current situation.
1 Like
Leviathan Anchor Week 3 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 | Bench: 62.5kg/138lbs x3 (Once again…MotherF*cker )
Seal rows: 2x15 + 1x20 with 16kg/35lbs (superset with main work)
Flat DB press: 2x15 with 22.5kg/50lbs
Tricep extensions: 2x15
NOTES
I officially concede and I am checking my ego. Today’s MR set got 1 less rep then last 1+ set with the same weight to follow last weeks 3+ set performance also being worse on this lift.
I have a few reasons (or excuses) to why incline bench may be going down. Namely:
- Neck issue
- Reoccuring shoulder pain due to mma
- shoulder mobility
- general fatigue
Funny enough if I use the 3+ week and todays reps to calculate an estimated 1RM it puts me roughly at the same place with the new TM being pretty much the same.
5 Likes
Leviathan Anchor Week 3 Day 3 (Squat + Bench)
Today went way off plan
Warm up + jumps
Squats: 97.5kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 137.5kg/303lbs x1 | 137.5kg/303lbs x3 (forgot to change weight and thought it was 130kg/287lbs) also did 140kg/309lbs
Bench: 55kg/121lbs x3, 65kg/143lbs x3. 72.5kg/160lbs x3, 80kg/176lbs x1 | 75kg/165lbs x4 (MOUTHERF*CKER ) also did 77.5kg/170 lbs x2 and 85kg/187x FAIL
NOTES
So mixed day today. I had a brain freeze moment on squats and set my timer and then got water etc and completely forgot to change the weight for the 1+ set so ended up doing my TM for an MR set and getting 3. I was PISSED at only getting three (because I got 6 on my last 1+ set with this weight) until I realised the weight issue. I also hit 140kg/309lbs for a very slow single. Going from today I think my current training max is good and I’ll stick with it for the next cycle.
Bench on the other hand was a disaster and I got 2 reps LESS than with the same weight last 1+ week. I did extra sets just to help gauge what TM I should use because based on 1+ set my max should be 85kg (which I hit last 1+ week as a joker) so I decided to try and hit 90% of that for a triple but only got a double and then failed a 1rm test. I think I will use today’s 1+ weight as my new TM for the next cycle and worst case scenario I give myself more wiggle room and more practice until the weight becomes challenging.
I shall do a review before next week about my 1st leader+ anchor run through.
Tomorrow I will do the accessory work for both bench and squat days (which I missed with today only being the 2 main lifts)
6 Likes
So skipping today’s session (which would have been just accessory work catch up) for quite possibly the worse ‘excuse’ possible which is my cat is poorly. Well he hasn’t eaten, or drank anything all day (I have a camera app to check), including his kitty milk and treats, he randomly started choking this AM before I went to floor ( nothing came up except sticky vomitesque liquid) and I just went home straight after work so the cat wasn’t alone for longer than needed.
REVIEW OF LAST LEADER AND ANCHOR
Well I am just going to say it as it is: I MESSED UP and running Leviathan with unverified TMs while in a deficit was stupid move. This happened when I was running Juggernaut last year and decided to trim down. I do not react well to maximum effort work during a cut.
Except for squats I feel like I have gotten slowly weaker and the last set single getting gradually harder and slower as the weeks went by.
My deadlift did not appear to regress too much as I didn’t do worse on any + set than I did last anchor with these weights so that is a positive. I however don’t appear to have progressed at all and do not think I could hit 6 weeks of singles heavier than the last 6
Benching and Incline bench have gotten worse with the single moving slower week on week and with me doing worse on some of the + sets than last anchor
PLAN MOVING FORWARD
- Deload
- 3 week leader
- 3 week anchor
Everything except squats has their TM reduced to the following:
Deadlift: 155kg/342lbs
Incline; 60kg/132lbs
Squat: 137.5kg/303lbs
Bench: 75kg/165lbs
The plan is to redo a leader and anchor with Leviathan with the same TM and focus on keeping the single fast while trimming weight down. I will most likely use the fact the TMs are lower than the last 6 weeks to push conditioning after the deload week.
I will also prioritise daily mobility work for the shoulders, thoracic back as well as pec and lat flexibility in order to be able to press overhead properly. Obviously this is with the mind of being able to use OHP instead of Incline bench as the 4th lift.
LIST OF PRs (more for my own record)
Deadlift
165kg/364lbs x1
152.5kg/336lbs x5
Incline bench
70kg/154lbs x1
62.5kg/138lbs x4
Squat
142.5kg/314lbs x1
122.5kg/270kgx8
130kg/287lbs x6
140kg/309lbs x2
137.5kg/303lbs x3
Bench
85kg/187 x1
80kg/176lbs x2
75kg/165lbs x5
72.5kg/160lbs x6
67.5kg/149lbs x8
5 Likes
DELOAD WORKOUT 1
Deadlift: 107.5kg/237lbs x5, 125kg/276lbs x5, 140kg/309lbs x1 and 155kg/342lbs x1
Incline bench: 42.5kg/94lbs x5, 47.5kg/105lbs x5, 55kg/121lbs x1 and 60kg/132lbs x1
That is all.
Protocol for this week is the 7WP %s for a deload done over two days with 2 lifts per day. Perhaps i’m lazy but considering this week is about recovering before the next 6 weeks and considering last few weeks performance sucked I’m going with more sleep, more time to address external stresses and mentally ‘missing’ the gym.
Hopefully this pays dividends. Obviously food consumption is down due to reduced training needs
3 Likes
DELOAD WORKOUT 2
Squats: 97.5kg/215lbs x5, 110kg/243lbs x5, 122.5kg/270kgx1, 137.5kg/303lbs x1
Bench: 52.5kg/116lbs x5, 60kg/132lbs x5, 67.5kg/149lbs x1, 75kg/165lbs x1
NOTES
Nothing much to say. Bench sets felt stupidly easy and the TM single felt like nothing. The squat TM single moved slow, worryingly slow (despite me hitting it for the last 6 weeks) but I’m guessing that was for the following reasons:
- I’m focusing on depth and I think today’s depth was miles better than any other rep with this weight I’ve hit
- It’s the only TM which I did not reduce so obviously not lighter than I am used to
6 Likes
Leviathan Cycle 2 Week 1 Day 1 (Deadlifts)
Warm up + jumps
Deadlift: 107.5kg/237lbs x3, 125kg/276lbs x3, 140kg/309lbs x3, 155kg/342lbs x1 | 107.5kg/237lbs x20
Bent over rows: 1x10 with 60kg/132lbs and 2x10 with 50kg/110lbs
Goblet squats: 3x10 with 40kg/88lbs
DB RDL: 1x20 with 20kg/44lbs
Seated Overhead DB press: 2x10 with 15kg/33lb
Bench press: 2x15 with 40kg/88lbs
Seated cable row: 1x20
Notes
Back into actual workouts and today was a good day. Obviously the main work was easier due to reduced TM and so was the supplemental widowmaker but everything felt good.
The heavier than usual goblet squats were a killer. Don’t know why but I feel those more in my core than quads. Let’s see how tomorrow goes. I also started work later today so manage to sneak in a 1h nap after the workout… and what a glorious nap it was. Even had the homer Simpson drool on the pillow.
I may start back up training MMA tomorrow as my shoulder issues appear to be non existent (let’s see if that stays).
6 Likes
Leviathan Cycle 2 Week 1 Day 2 (Incline Bench)
Warm up + throws
Incline bench: 42.5kg/94lbs x3, 47.5kg/105lbs x3, 55kg/121lbs x3, 60kg/132lbs x1 | 5x5 with 47.5kg/105lbs
Seal rows: 2x15 + 1x20 with 16kg/35lbs (superset with main work)
Flat DB press: 2x15 with 22.5kg/50lbs
Tricep extensions: 2x15
NOTES
Again nothing much to report. This AM’s session was fasted as I did not have time to eat (had to deal with injured cat issues) but everything felt decent enough.
I think MMA is a no-go until Monday and after work will have to be a pretty pricey vet appointment if the cat is still poorly
5 Likes
Leviathan Cycle 2 Week 1 Day 3 (Squat)
Warm up + jumps
Squats: 100kg/215lbs x3, 110kg/243lbs x3, 122.5kg/270kgx3, 2x137.5kg/303lbs x1 | 10x5 with 100kg/215lbs
Barbell hip thrusts: 1x10 with 80kg/176lbs and 1x10 with 100kg/220lbs
Goodmornings: 1x20 with 40kg/88lbs, 1x10 with 45kg/99lbs
RDL: 60kg/132lbs x10 and 70kg/154lbs x10
Leg extension: 2x15
DB bench press: 1x30 and 1x20 with 20kg/44lbs
Low cable row: 3x15
Neutral grip lat pull down: 2x10
Bent over row: 2x15 with 50kg/110lbs
Seated cable row: 1x20
NOTES
So today felt good. I got lazy so did 2.5kg/5lbs more on the 1st set and the 10x5 just because 2 plates on the bar was less effort than getting a bunch of small ones just to unrack and add another plate.
The 10x5 in my opinion was a good idea instead of the widowmaker because it allowed for 50 good clean fast reps with minimal fatigue.
I am thinking of adding in more conditioning days/ more recover days/ just more starting next week. I have found my self slacking in the self discipline/ grinding aspect of fitness and life in general
6 Likes
I like a lot of the thinking here w/re2 “good clean fast reps with minimal fatigue” and “adding in more conditioning days/more recovery days.”
Did you catch the Demetrious Johnson v. Adriano Morales flyweight rematch last night? Curious to who some of your favorite competitors are - given that you train and are a lighter weight fighter yourself …
1 Like
I caught it indeed. Somewhat poetic that he got his win back the same way he lost. Out of everything in that fight the patience he DJ showed in the finishing sequence after rocking him and waiting to throw that knee is what stands out the most to me. You cannot teach fight IQ which delivers on the big stage.
ONE (Top 3 in no order)
Jonathan haggerty
DJ
Reinier de Ridder
UFC (Top 3 in no order)
Colby Covington ( gimmick aside that man is just pure grind and work rate)
Gaethje
Domick Cruz
Other organisations
Taylor Starling (BKFC)
Gordan Ryan ( I know he’s signed to One)
Venom Page
Tom Deblass
Fedor
1 Like
Leviathan Cycle 2 Week 1 Day 4 (recovery session/ light conditioning)
Squats:
60kg/132lbs x20 + 1x1 Zercher squat with 50kg/110lbs
70kg/154lbs x20 + 1x1 Zercher squat with 70kg/154lb
80kg/176lbs x20 + 1x1 Zercher squat with 80kg/176lbs
1 clean with 40kg/88lbs + 1 squat with 60kg/132lbs
2 clean with 40kg/88lbs + 2 squat with 60kg/132lbs
3 clean with 40kg/88lbs + 3 squat with 60kg/132lbs
4 clean with 40kg/88lbs + 4 squat with 60kg/132lbs
1 Mile on the air bike (done at moderate speed)
NOTES
Not much on paper but my legs did not get the memo as they were still pretty beat up from yesterday’s squat session (with Wednesdays lower body accessory work added on). The 3 sets of widowmakers were easy weight wise but but hard on the legs and lungs.
Added in Zercher squats because I never done them before and uncomfortable is an understatement.
Anyhow Bench session later today but it feel good to get a 4am workout in even if it was nothing special.
6 Likes