Pull ups: 5x5 with 10kg/22lbs + 5kg/11lbs x6,5 + 2x7bodyweight only Superset with
Dips: 10kg/22lbs x10,10,8,8,6 + 5kg/11lbs x8,7 + 2x8 bodyweight only
Death marches: Death marches: 2x30(15 each side) and 1x40 (20 each side) with 32kg/71lbs
Total accessory work:
Push: 73
Pull:50
Legs: 100 (50 each leg)
NOTES
Not much to say. Yesterday was a very weird day. My toe is swollen like a balloon ( may be an ingrown nail) so squatting in tight shoes was painful as hell. Add to that my wrist hurting and I feel like the 5+ set was a game of what gives up first my pain tolerance at the toe, the pain tolerance at the wrist or my legs… I don’t think my legs gave up first but 11 reps isn’t the end of the world.
Anyways Bench later today (above was yesterday) and I also need to call the Dr regarding an issue which I noticed yesterday to get checked out because my overthinking mind is thinking the worst.
Bench: 55kg/121lbs x5, 62.5kg/138lbs x5, 5x5 with 70kg/154lbs
Seal rows: 5x15 with 20kg/44lbs (superset with below)
Incline DB bench: 2x12+ 1x11+ 2x10 with 17.5kg/39lbs (part of superset) and 17.5kg/39lbsx12 + 20kg/44lbs x8 (to match reps done of rows)
Prowler: 20minutes of high handle/low handle/ backward drags
NOTES
Well the 5x5 work was harder than I would have liked and forced me to actually have over a minute rest in between the 4th and 5th set.
The prowler is getting more and more torturous as I get more efficient at it. On the brightside (I hope!) weight is going up fast on this program. Despite calories being the same and despite having 40 minutes of hard prowler work Hard gainers is delivering on the adding weight front
Shrugs: 2x12 and 2x13 with 115kg/254lbs and 2x25 with 70kg/154lbs
Dips: 2x10 + 1x6 with 10kg/22lbs and 2x12 with body weight only
Walking lunges: 2x50( 25 each leg) with 30kg/66lbs
NOTES
So today’s 95% set was the same as last cycle, which I used to get my TM, so I had a set rep goal to beat. I managed 1 more rep which is good but felt like I maybe could have pushed for two more. However, I’m happy I didn’t because I twinged my neck and it feels ‘off’ atm.
Dips were disappointing but considering I had shoulder issues last week and managed dips on Saturday I’m not going to cry about accessory work.
So today was a bad mobility type of day. The pressing got done but felt like maybe my back was arching too much. Not in a momentum type of way but from a start to finish of reps way but nonetheless not great.
Except for that everything went smoothly despite managing 3-4h of sleep last night and having a weird neck.
Prowler: 20minutes of high handle/low handle/ backward drags
Hip thrust machine: 1x9 with 140kg/ 309lbs and 150kg/330lbs x8,6
NOTES
So not happy with today’s output on the sled. I feel like I didn’t ‘perform’ as hard as I should with the sled moving slower than usual so less overall work done.
I got the minimum of 20 minutes in but feel like I cheated the work by not being able to pick up the pace. However, with that being said the effort was there which is the only thing in my control.
Legs do look and feel much more solid so indeed it is.
But I just realized that I have been doing widow makers for squats since November, except PR weeks, non stop. Next 5/3/1 template will definitely not have widowmakers
Shrugs: 4x15 +1x10 with 102.5kg/226lbs and 60kg/132lbs x30
Dips: 5x10 bodyweight only
KB swings: 2x50 with 20kg/44lbs
FULL TRANSPARENCY
I woke up this AM and went straight back to bed (late start at work) and ended up in bed from around 8pm yesterday to 9am today. I woke up feeling exhausted, covered in sweat and with my heart rate above 100bpm.
I’ve been feeling really exhausted recently and over relying on caffeine through the day. I was ready to take the week off in order to sleep more this week and start cycle 2 next week while also going cold turkey from caffeine.
Needless to say that being at work with an empty gym I ended up doing today’s session.
NOTES
So the session itself went better than expected considering I did not have a belt, the bars here are super thick and slightly heavier. Very happy with 9 for the 5+ set.
Accessory work suffered a tad due to lack of equipment so did what I could.
Not sure what the rest of the week will look like. I technically only have to do Sled + OHP and then squats on Saturday this week so I may either go to the gym or sleep in as planned but use the work gym when I can (until Saturdays squat session)