Hip thrust: 1x10 with 100kg/220lbs
Leg curl machine: 2x10
Leg extension machine: 2x10
Adduction machine: 2x10
Abduction machine: 2x10
Low cable row: 2x10
Pulldown machine: 2x10
Incline DB press: 2x10 with 20kg/44lbs
Seated shoulder press: 2x10 with 15kg/33lbs
NOTES
Well today went well and I managed 10 reps with the TM for next cycle. There is no way the predicted max using today’s reps is accurate but there is also no way next cycle’s weights, or the next few cycles, will be too much for me on this lift.
I also think that may have been a rep PR with the weight
*CIRCUIT *
2 Rounds of:
20 reps squats with 60kg/132lbs
20 reps Hex bar Deadlift with 58kg/128lbs
20 KB swings with 24kg/53lbs
Followed that up with:
1 round of 20 rep hex bar squats with 88kg/194lbs and 40 swings with 24kg/53lbs
10 rounds 20 on/10 off alternating between Battle ropes and KB swings
NOTES
So this was not much on paper. But I remember Brandon Lilly (I believe) once writing that everyone does a lot of thinking they are working hard when the harder work is doing less with minimal rest and DAMN WAS HE RIGHT.
I had my girlfriend with me ( she was doing everything above except less reps) who helped me set up everything that everything above was done in succession with zero rest ( even during the sets I couldn’t stop and breath because she was a station behind and I didn’t want to make her rest) so this was probably the hardest I’ve had to push cardio wise.
Anyhow going to annihilate a plate of home made chilli chicken wings and some homemade Tiramisu and rest up because tomorrow is Day 1 of the next cycle!
Bent over DB Row: 2x13 with 30kg/66lbs and 1x24 with 20kg/44lbs
Seated DB shoulder press: 12.5kg/27lbs x 17 and 15kg/33lbs x12,11,10
Weighted Crunches: 50 total reps over 4 sets
NOTES
Not much to say, like most 5s weeks everything is relatively easy. I’m starting to view the main work as more of an extended warm up for the high rep supplemental work (growth is the plan after all and I feel like those 15+ rep sets are the main stimulus for that).
That is all. Tomorrow we deadlift and try to get 2x25 on the Malcolm-X work
Goodmornings: 1x20 with 45kg/99lbs
Goblet squats: 3x10 with 40kg/88lbs
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 9 sets with 7.5kg/16lbs
NOTES
So today was a good day looking at the results. I managed 2 sets of 25 for the Malcolm-X work which is the goal for this week on deadlifts achieved. But I felt like absolute shit and I think I am 100% to blame due to how much lower body work I crammed in since last Squat day on Thursday. Performance was great ( hence the 25 rep sets) but my back was talking to me big time during those 2 sets. It wasn’t pain or discomfort but definitely a signal that my lower back has been called to stabilize me too many times in the last few days.
Anyhow food and work for the rest of the day until we go again tomorrow.
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x13,12,13,12
NOTES
Nothing special to mention from today’s session. Just got in and did the work required before heading to work.
Got home late last night from work (around midnight) and had to wake up at 4am to get this session done so to say I am exhausted is an understatement. However, I am considering the fact that I did not go back to bed for an extra hour (highly considered) and went to the gym instead as a mental battle fought and won.
DB Floor press (hands facing in): 3x6 with 25kg/ 55lbs
NOTES
So 100% transparency my alarm went off at 4 am and I bitched out and snoozed it for an extra1 hour + sleep. However when I got to work the gym was completely empty so I did the above. Not much but still a tired’s man honest work.
As you probably noticed I replaced the randomness of the clean and press day with a tad more 5/3/1 structure. Reason for this is I wanted a little test run to see how a day would look like if I replaced incline press with OHP.
I feel like my recovery is down the shithole at the moment due to lack of sleep. The amount of sleep I get is low but that’s not new for me. However, the quality of the sleep and the amount of times I wake up in the limited hours I do sleep has trended negatively for the last week or so.
Current plan of action is finding a way to maximize sleep quality ( unfortunately more sleep time is not possible at the moment), ways to improve mental/ physical recovery while at work (including a nap) etc.
I may also hold off on MMA for a while, such as until Monday, just to help me get used to waking up at 4am daily and then adding the later sleep time that comes with going to training.
Hip thrusts:3x10 with 110kg/242lbs
Walking lunges (30kg/66lbs Barbell): 2x24 steps (12 each leg)
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 8 sets with 7.5kg/16lbs (6x6 and 2x7)
NOTES
So today was brutal, The 2 sets of 25 took it out of me. The first gave me an insane quad pump which meant the second set was very painful.
Except that not much to mention. I may play around next week with nutrition and try and train without a solid meal (to allow 30 mins more sleep) but only a small protein based shake to fuel me and kick start the recovery.
Bent over DB Row: 2x15 with 30kg/66lbs and 1x20 with 25kg/55lbs
Seated DB shoulder press: 15kg/33lbs x13,18,11
Flat DB press: 1x18 with 20kg/44lbs
Weighted Crunches: 50 total reps over 3 sets
NOTES
So today was a mixed day. The Malcolm-X work and Main work felt good enough, well as good as anything can being a widowmaker set.
But the accessory work felt harder (a seen by the shoulder pressing)
BBB (Malcolm-X) cycle 3 week 2 day 2 (conditioning)
Boxing bag work
Two rounds of:
30 second fast straight punches
30 seconds hard shots
x3
Bench/ row superset: 2x20 of each with 40kg/88lbs
JM Press: 3x10 with 20kg/44lbs (the bar) superset with
Hammer curls: 3x10 with 10kg/22lbs
Notes:
So not much work done time wise. Probably only around 10 minutes of actual work done but damn was it a killer. Really liked the boxing back circuit because there was no rest for those sets of 3 minutes. On the fast punches just keep the shoulders moving as fast as possible and on the hard shots just try and get as many full powered shots done in the time and repeat.
Goodmornings: 1x20 with 45kg/99lbs
Goblet squats: 3x10 with 42.5kg/94lbs
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 8 sets with 7.5kg/16lbs (6x6 and 2x7)
NOTES
Well today was a decent enough day. As per usual for a 3s week I got the Malcolm-X work done in 3 sets instead of two which isn’t bad. Everything else stayed the same except for Goblet squats which I increased the weight on.
Today was also the first real test of training with a very small meal inside me and it highlighted the following things for me:
Due to previously training fasted ( obviously the guy who was 123lb as an adult has experience not eating!) it really does not affect me negatively to not eat much before hand
I am indeed very well equipped for losing fat because without a huge breakfast I really struggle to get enough food down me during the day
This has made me even more confident in committing to this bulk, once I sort out snacks for work, because I legitimately know that when I need to lose any excess fat it will come naturally
Seal rows: 5x10 with 20kg/44lbs
Incline DB press: 15kg/33lbs x14,13,13,10
Dumbbell roll press: 2x10 with 12.5kg/27lbs
Bicep curls: 2x10 with 12.5kg/27lbs
NOTES
So not a bad day but not too happy with needing 5 sets for the Malcolm-X work. Feel like I would have been better off doing 5x10 instead of aiming for 4 sets, but hindsight is 20/20.
BBB (Malcolm-X) cycle 3 week 2 day 5 (conditioning)
Tabata Hex bar deadlifts
20 rounds of 20/10 with 48kg/106lbs (minimum 10 reps per 20 seconds)
Circuit
Hex bar deadlift: 48kg/106lbs x25
Kettlebell swings: 20kg/44lbs x25
Hex bar deadlift: 48kg/106lbs x25
Kettlebell swings: 20kg/44lbs x25
1 Mile spin bike sprint
DB Floor press (hands facing in): 3x8 with 25kg/ 55lbs
Hammer curls: 3x10 with 10kg/22lbs
NOTES
So today was a short but sweet conditioning session. Funny thing with those 20/10 tabatta deadlifts is that I am rather dry at the end of the work but a few minutes later I am sweating HARD.
I also was pleasantly surprised to see that despite the 10k swing challenge being done in November my swing mechanics have actually improved. More swings soon to come!
Hip thrusts:3x10 with 110kg/242lbs
Walking lunges (30kg/66lbs Barbell): 2x24 steps (12 each leg)
Weighted Dips: 5x10 with 10kg/22lbs
Weighted Pull ups: 50 reps done in 7 sets with 7.5kg/16lbs
NOTES
So today was a decent day despite mentally not being present at all. Managed to get the supplemental in 3 sets which was nice and not much else to say.