7WP Deload Day 2
AM
Roughly 1 hour walk with 25kg/55lbs weighted vest.
PM
Cleans: 5x3 with 40kg/88lbs and 5x2 with 50kg/110lbs
7 Likes
Hey Hustle how has everything been
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Hey thanks for the check up.
I haven’t updated in a few days because honestly life has gone complicated and shit since yesterday.
I am on annual leave from work and received an email from my CEO which I took as throwing me under the bus for his own mistakes.
I spent 5 hours back and forth with him and let my pride make me stand up for myself. For context the CEO is incompetent. Everyone complains about him staff and members alike. He is also the Chairman’s son and therefore bulletproof due to his last name.
Anyways I ended up calling out his shit to the point where I even called out laws being broken, him lying and management failing our members/ patients.
He gets defensive and behind email is a right arsehole so things were not pretty.
Anyways I didn’t sleep at night. Had a panic attack based on fear of being sacked for not being a silent bitch so I sent an email to HR this morning to make a whistleblowing complaint because I feel like I have cause for concern.
Among things I reported are
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The fact that this gym, owned by a medical clinic ( CEO is a DR) does not have a defib. Never had one. And I have email evidence that this was sent to the CEO multiple times. Talk about fucking health and safety
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Blatant disregard for the law and legislation. Even mentioned the exact law I think is breached.
Obviously that report was made because I need time to find another job so I wanted the protection from ramifications that comes with blowing the whistle.
8 Likes
Just an update on the work situation.
HR replied to my email about my concerns. Except HR is " off sick" so the head of legal replied from the HR email. The head of HR is my CEO’s sister -_-
She was obviously professional and arranged grievances meeting for a few weeks to discuss my points. She also added " allegations of intimidation, victimisation and bullying by her brother"…
This felt dodgy because
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That takes this out of the scope of " whistle blowing" and into " I am not treated well"
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It actually wasn’t part of my complaint.
So I had to explain that I want that removed from an allegation because that’s not what I said.
What I meant was " my experience teaches me he will shut me down and always turns discussions into an argument and as you can appreciate you can’t " argue" with your CEO due to the obvious power imbalance" so I am hesitant to discuss with him because the issues doesn’t get resolved.
I once again made it clear I’m only mentioning things I believe are a risk to our patients and the public.
Obviously really nervous because Nepotism is a bitch and it doesn’t help when the person responding to investigate is the man’s sister…
On a training note. Still deload week. Done deadlifts and OHP and squats will be tomorrow. Also 5lbs lighter due not really having an appetite
6 Likes
Ok update moving forward with training.
My holiday is in just over 5 weeks which with the anchor being 5 weeks means I have a spare 2 weeks.
Portals has 2 options for the Anchor
- The usual 5+ pr set scheme
- Work up to a TM for max reps on all 3 weeks and try and beat the rep PR.
I’m planning on running the first option for 3 weeks and then going straight into the second anchor with 2 weeks of TM PR sets.
Really going to push the food and myself in the next 5 weeks and try to use life anger positively
6 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 1 (Bench)
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5 and 62.5kg/138lbs x12 | 70kg/154lbs x3, 75kg/165lbs x3
Deadlift: 5x5 with 97.5kg/215lbs
Seated DB press: 12.5kg/27lbs x12, 15kg/33lbs x12, 17.5kg/39lbs x8, 20kg/44lbs x5,5 and 17.5kg/39lbs x8
Pendlay Row: 5x5 with 75kg/165lbs
Lat pulldown: 2x12
Weighted hyper extension: 3x8 + 2x5 with 60kg/132lbs
NOTES
Not much to say. The 5+ set felt decent enough and managed 12, the jokers moved fast enough and the FSL Deadlift work flew up.
7 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 2 (Clean practice)
Power cleans: 3x3 with 40kg/88lbs, 3x2 with 50kg/110lbs and 4x1 with 60kg/132lbs
Tricep extensions: 3x10
Bicep curls: 3x10
Weighted Ab crunches: 3x10
7 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 3 (Deadlift)
Deadlifts: 97.5kg/215lbs x5, 110kg/243lbs x5 and 122.5kg/270lbs x15 | 140kg/309lbs x3 and 160kg/353lbs x3
Bench press: 5x5 with 47.5kg/105lbs
Good mornings: 40kg/88lbs x15 and 45kg/99lbs x15
Leg press: 1x20
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x10, 47.5kg/105lbs x8
Incline DB press: 1x15 with 15kg/33lbs
Low row machine: 3x15
NOTES
So not a bad day in fairness. I should have pushed for 20 reps for the 5+ set but 15 isn’t something I can say I am disappointed with.
I am unsure if the top Joker set for a triple was a rep PB or not.
8 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 4 (OHP)
OHP: 25kg/55lbs x5, 27.5kg/61lbs x5 and 30kg/66lbs x11 | 35kg/77lbs x3 and 40kg/88lbs x3
Squat: 5x5 with 90kg/198lbs
Walking lunges: 2x20 (10 each leg) with 40kg/88lbs
Death marches: 2x30 (15 each leg) with 20kg/44lbs KBs each side
Incline DB press: 20kg/44lbs x10,10,8
Flat DB press: 2x11 with 25kg/55lbs
Lat pull down: 4x10
7 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 5 (Clean practice)
Power cleans: 3x3 with 45kg/99lbs, 3x2+1x1 with 55kg/121lbs and 3x1 with 60kg/132lbs
Tricep extensions: 3x10
Bicep curls: 3x10
Weighted Ab crunches: 3x10
6 Likes
PORTALS 5x5/3/1 Anchor Week 1 Day 6 (Squat)
Squats: 90kg/198lbs x5, 102.5kg/226lbs and 117.5kg/259lbs x12 | 130kg/287lbs x3 and 140kg/309lbs x3
OHP: 5x5 with 25kg/55lbs
Barbell hip thrust: 3x5 with 140kg/309lbs and 2x5 with 150kg/331lbs
Front rack walking lunges: 2x20 (10 each leg) with 2x16kg/35lbs kettlebells
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x10, 47.5kg/105lbs x8,6 and 2x5 with 50kg/110lbs
Seal rows: 2x15 and 2x10 with 20kg/44lbs kettlebells
NOTES
So today was a ‘meh’ day. Initially did the 5+ set with a belt and got 10 reps but did it again beltless and got 12. Still not happy with 12 because realistically I should be aiming for 15-20 with the weight.
Rest of the work was just work.
5 Likes
PORTALS 5x5/3/1 Anchor Week 2 Day 1 (Bench)
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x12 | 72.5kg/160lbs x3, 77.5kg/171bs x3
Deadlift: 5x5 with 102.5kg/226lbs
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x7, 20kg/44lbs x5,5 and 17.5kg/39lbs x7
Pendlay Row: 5x5 with 75kg/165lbs
Lat pulldown: 2x12
Weighted hyper extension: 4x8 with 60kg/132lbs
NOTES
So I am happy with the 5+ set and the jokers which felt smooth and fast for the weight.
On a work note. I ‘coincidentally’, because I’m sure my whistleblowing had nothing to do with it, got my hours reduced on the new Rota upon my return from leave. Obviously I am annoyed.
I actually have a job offer, which isn’t exactly ideal, that I am considering as a back up so life could be worse.
8 Likes
PORTALS 5x5/3/1 Anchor Week 2 Day 2 (OHP)
OHP: 27.5kg/61lbs x5, 30kg/66lbs x5 and 32.5kg/72lbs x10 | 37.5kg/83lbs x3 and 42.5kg/94lbs x3
Squat: 5x5 with 97.5kg/215lbs
Incline DB press: 4x10 and 1x8 with 20kg/44lbs
Low cable row: 4x10
Leg extension: 2x15
8 Likes
PORTALS 5x5/3/1 Anchor Week 2 Day 3 (Deadlift)
Deadlifts: 102.5kg/226lbs x5, 117.5kg/259lbs x5 and 130kg/287lbs x12 | 145kg/320lbs x3 and 165kg/364lbs x3
Bench press: 5x5 with 50kg/110lbs
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x10, 47.5kg/105lbs x8
Incline DB press: 1x15 with 15kg/33lbs
Lat pull down: 3x15
Hamstring curls: 3x10
NOTES
So this week as been hectic and days switched around.
Training wise today was a decent day. Happy with the MR set and very very happy with the top joker. Funny enough the MR set and the top joker set put my estimated max at the same place.
Now on a life note life has gone to shit. Officially gave my 1 week notice after I received a new Rota again yesterday halving my hours and having me work times they know I cannot do.
Thank god for that back up job offer.
8 Likes
PORTALS 5x5/3/1 Anchor Week 2 Day 4 (Squat)
Squats: 97.5kg/215lbs x5, 110kg/243lbs x5 and 125kg/276lbs x 11 | 135kg/298lbs x3 and 145kg/320lbs x3
OHP: 5x5 with 27.5kg/61lbs
Hip thrust machine: 100kg/220lbs x10, 140kg/309lbs x10, 160kg/353lbs x6 and 180kg/397lbs x3
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x10
Lat pulldown: 2x15
NOTES
So very happy with the joker sets. Even more considering I am stressed out, not much appetite and that this week has been all over the place and I’ve only had 1 day between deadlifts and squats as opposed to the usual 3 full days in between.
6 Likes
PORTALS 5x5/3/1 Anchor Week 3 Day 1 (Bench)
Bench: 55kg/121lbs x5, 62.5kg/138lbs x5 and 70kg/154lbs x8 | 75kg/165lbs x3 and 80kg/176lbs x2 (did not try a 3rd rep)
Deadlift: 5x5 with 110kg/243lbs
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x12, 17.5kg/39lbs x8 and 3x5 with 20kg/44lbs
Lat pulldown: 2x12
Low row: 2x12
Leg curls: 2x15
NOTES
So decent day to be fair. I think the 5+ set was a rep PR and I’m happy with the joker sets. The 2nd rep of the top joker set moved slow so I racked the bar. No need to risk missing a rep.
3 Likes
PORTALS 5x5/3/1 Anchor Week 3 Day 2 (Deadlifts)
Deadlift: 110kg/243lbs x5, 122.5kg/270lbs x5 and 137.5kg/303lbs x10 (Rep PR) | 155kg/342lbs x3, 170kg/375lbs x3 (Rep PR) and 180kg/397lbs x1 PB
Bench: 5x5 with 55kg/121lbs
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x8, 47.5kg/105lbs x7 and 50kg/110lbs x5
Incline DB press: 1x15 with 15kg/33lbs
Pendlay row: 4x6 with 70kg/154lbs
Seal rows: 3x8 with 25kg/55lbs
Goodmornings: 45kg/99lbs x15, 50kg/110lbs x10 and 55kg/121lbs x5
Front rack walking lunges: 2x20 (10 each leg) with 2x16kg/35lbs kettlebells
NOTES
So today was a very good day with the deadlifts resulting in a lot of minor PBs. My maths sucks so if I knew how close I was to 400lbs I would have gone for it. The top set PB single went up surprisingly fast and smooth. I think I really found the right strength 5/3/1 template for me. Even more so considering I am stressed out and struggling to eat.
On a work note. Sunday was my last day. Had a meeting yesterday about my concerns for the company and I flagged up to the head of legal laws being broken and gave her a folder full of proof.
Got that job offer on the table and 2 other interviews this week so one door shuts and multiple open!
9 Likes
3 PRs!?!
That’d be a huge week, never mind a single day!
Congratulations.
And more congratulations here, as well!
2 Likes
PORTALS 5x5/3/1 Anchor Week 3 Day 3 (OHP)
OHP: 27.5kg/61lbs x5, 30kg/66lbs x5 and 35kg/77lbs x7 | 40kg/88lbs x3 and 45kg/99lbs x1
Squat: 5x5 with 102.5kg/226lbs
Split squats: 2x10 each leg with 40kg/88lbs
RDL: 2x10 with 100kg/220lbs
Incline DB press: 3x10 with 20kg/44lbs
Flat Single arm DB press: 15kg/33lbs x15
Low cable row: 2x10
Lat pull down: 2x10
6 Likes
Great work hustling and sorry to hear about the current situation
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