Hardgainers cycle 2 week 2 day 1 (Bench)
Bench: 52.5kg/116lbs x5, 60kg/132lbs x5, 5x5 with 67.5kg/149lbs
Seal rows: 5x15 with 20kg/44lbs (superset with below)
Incline DB bench: 3x13 and 2x12 with 17.5kg/39lbs (part of superset) and 2x6 with 20kg/44lbs
Prowler: 20minutes of high handle/low handle/ backward drags
Hardgainers cycle 2 week 2 day 2 (conditioning)
Tabatta Battle ropes: 8x20/10
Bench press into barbell row: 1x20 of both with 40kg/88lbs
Incline bench press into barbell row: 1x20 with 30kg/66lbs (The bench press) into 1x20 with 40kg/88lbs row
Power cleans: 45kg/99lbs x5, 50kg/110lbs x3,2 55kg/121lbs x2 and 57.5kg/127lbs x1
Hardgainers cycle 2 week 2 day 3 (Deadlifts)
Deadlift: 110kg/242lbs x5, 125kg/275lbs x5, 142.5kg/315lbs x8 | 5x5 with 110kg/242lb
Shrugs: 5x15 with 110kg/242lb and 1x25 with 70kg/154lbs
Dips: 2x10 + 2x8 with 10kg/22lbs and 1x14 with body weight only
Walking lunges: 2x30 (15 each leg) + 1x40 ( 20 each leg) with 35kg/77lbs
NOTES
So I’ve been terrible at updating the log these couple of days but the work that was needed to be done has been done.
Today’s deadlift session was ‘meh’ and feel disappointed I did not push past the 8 reps today. Nonetheless an honest days work
Hardgainers cycle 2 week 2 day 4 (Press)
OHP: 27.5kg/61lbs x5, 30kg/66lbs x5, 32.5kg/72lbs x5 | 10x5 with 27.5kg/61lbs
Decline DB Press: 2x20+2x15+1x10 with 20kg/44lbs
Neutral grip Lat pull down: 50 reps total
NOTES
Not much to say. Work got done and Sled work will happen tomorrow.
Switched out pull ups for lat pull down because I ‘feel it’ more and also it’s easier to control tempo which makes it more suited for a hypotrophy phase. Besides I have weighted pull ups on Saturdays
Hardgainers cycle 2 week 2 day 5 (Prowler)
Prowler: 20minutes of high handle/low handle/ backward drags
Hip thrust machine: 1x10 with 140kg/ 309lbs and 2x6 with 160kg/353lbs
Hardgainers cycle 2 week 2 day 6 (MISC)
Seated DB press: 12.5kg/28lbs x12, 15kg/33lbs x10, 17.5kg/39lbs x6 and 20kg/44lbs x4
Cable side raises: 3x12
Face pulls: 3x12
Hex bar rows: 3x10 with 52.5kg/116lbs
DB Floor press: 20kg/44lbs x10, 25kg/55lbs x8 and 30kg/66lbs x5
OHP: 2x1 with 40kg/88lbs and 1x1 with 45kg/99lbs
Hardgainers cycle 2 week 2 day 7 (squat)
Squats: 97.5kg/215lbs x5, 110kg/243lbs x5, 125kg/276lbs x10 | 97.5kg/215lbs x20
Incline bench press: 40kg/88lbs x10, 50kg/110lbs x5, 60kg/132lbs x3, 2x 65kg/143lbs x1, 60kg/132lbs x3, 50kg/110lbs x5, 40kg/88lbs x10,12
Lat pull down: 5x10
Death marches: Death marches: 1x30(15 each side)+ 1x20 (10 each side) with 20kg/44lbs and 1x50(25 each side) with 32kg/71lbs
Hardgainers cycle 2 week 3 day 1 (Bench)
Bench: 55kg/121lbs x5, 62.5kg/138lbs x5, 5x5 with 72.5kg/160lbs | 80kg/176lbs x2
Flat DB press: 20kg/44lbs x 18,15,14+3
Low cable row: 50 reps
Prowler: 20minutes of high handle/low handle/ backward drags
NOTES
The 5x5 didn’t move great in all honesty. I used the 80kg set to get a predicted 1rm to base my 80% TM for Portals 5x5/3/1.
The new TM will be 70kg/154lbs which is a 5kg/10lb drop from the one on this cycle.
Hardgainers cycle 2 week 3 day 2 (conditioning)
Tabatta Battle ropes: 8x20/10
Bench press into barbell row: 1x20 of both with 40kg/88lbs
OHP: 20kg/44lbs (the bar) x 15 and worked up to 47.5kg/105lbs for an ugly single.
NOTES
Not much but had limited time and allowed me enough time to sort out my 80% TM for next cycle
Hardgainers cycle 2 week 3 day 3 (Deadlifts)
Deadlift:117.5kg/259lbs x5, 135kg/298lbsx5, 150kg/331lbs x5 | 5x5 with 117.5kg/259lb
Shrugs: 3x1 with 117.5kg/259lb and 1x30 with 100kg/220lbs
Incline DB press: 15kg/33lbs x18,16,16
Leg press: 50 reps
NOTES
So today was a very very bad day. Just did not feel it. Not at all. The 5+ set ended at 5 which makes my predicted max lower than it was with last week’s 8 reps.
Anyways using today for the TM and it puts it at 140kg/309lbs which is a 17.5kg/39lbs drop. Will swallow the ego and trust the mantra of ‘light is always better’ that is part of 5/3/1.
In all honesty I see a trend here which is when I avoid deloads, I feel bad and go backwards.
I don’t think Hardgainers was a problem. I felt great last week despite the constant urge since week 1 of this last cycle to just take time off and start next week so I think I may now have slightly over reached.
Deload next week and then hopefully the reduction is weight will lead to good things and the MR sets of the anchor in 6 weeks will take me back up
Hardgainers cycle 2 week 3 day 4 (Press)
OHP: 27.5kg/61lbs x5, 32.5kg/72lbs x51 35kg/77lbs | 10x5 with 27.5kg/61lbs
Decline DB Press: 3x20 with 20kg/44lbs
Neutral grip Lat pull down: 50 reps total
Ok so only managed 3 minutes of the sled this morning before my body gave up on me.
Relatively light weight on the sled and while sprinting/ pushing I felt a pop and immense throbbing and instability when trying to push on.
So far there is no bruising (hairy legs don’t help these be visible) nor any ‘deformities’ but knee definitely hurts and the bottom of my hamstring feels very warm compared to the other leg.
Fingers crossed this isn’t a major set back. I do feel relieved by the fact that
I’m in pain which is a sign and ligament isn’t completely torn
I didn’t hear a pop when I felt it.
At no point did I feel very bad pain
Hope it’s nothing serious and you’re fine in a few days.
Ligaments are weird. I’ve had ankle sprains where I’ve not been able to walk for a week that miraculously become a non-issue after that initial period. I’ve also had sprains that were only 4-5 on the pain scale and had them haunt me for months.
If it’s any solace though, I think I’ve had what you’re describing a few times and nothings been wrong other than a bit of inflammation. I had knee pain and hamstring warmth last year after messing around with agility stuff. 3-4 days later I was deadlifting as normal and completely forgot about the original injury. Lets hope yours is a similar situation! Obviously don’t do what I did if there’s even the slightest sign you shouldn’t though because I’ll reiterate - ligaments are weird. 
Thanks mate.
I’m lucky enough to work on a football team ground for a medical clinic in their gym. I’m planning on having a " work incident" and trip so I can get looked at by the physio and perhaps radiology team
Best wishes.
Haha, I’d love for you to disclose which football club but yeah it’s probably best you don’t with those shenanigans!
With all the moaning I’ve done about work…
I think it’s best to not disclose ( until I leave!)
Hardgainers cycle 2 week 3 day 5 (squat)
102.5kg/226lbs x5, 117.5kg/259lbs x5 and 130kg/287lbs x8
Seated DB press: 12.5kg/28lbs x12, 15kg/33lbs x10, 17.5kg/39lbs x6, 20kg/44lbs x5 and 10kg/22lbs x17
Lat pull down: 50 reps
Incline bench press: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 65kg/143lbs x1 and 67.5kg/149lbs x1
NOTES
So the knee fells better but still not 100% so thought I would get in and atleast get enough for a TM for next 5/3/1 program. Managed to get the top set for a 1 rep PR from 6 weeks ago and didn’t push further because my knee was starting to feel unstable around rep 5/6.
Ended up skipping the widowmaker + accessory leg work and just doing the upper accessory.
Deload next week should give the knee time to be 100% which is good.
Mentally not liking how my TM hasn’t really improved over the year so far but I will follow the program and trust the process.
DELOAD DAY 1
Bench: 50kg/110lbs x5, 55kg/121lbs x5, 62.5kg/138lbs x1 and 70kg/154lbs x1
Deadlift: 110kg/220lbs x5, 112.5kg/248lbs x5, 127.5kg/281lbs x1 and 140kg/308lbs x1
Bent over row: 4x10
DELOAD DAY 2
OHP: 25kg/55lbs x5, 27.5kg/61lbs x5, 32.5kg/72lbs x1 and 35kg/77lbs x1
Squat: 92.5kg/204lbs x5, 105kg/231lbs x5, 120kg/264lbs x1 and 132.5kg/292lbs x1
NOTES
Nothing to comment on. New cycle starts tomorrow.
I think the next 3 weeks will be done beltless