Squats: 102.5kg/226lbs x5, 117.5kg/259lbs x5 and 130kg/287lbs x10 | 140kg/309lbs x3. 150kg/331lbs x1,1 and 160kg/353lbs x FAIL
OHP: 5x5 with 27.5kg/61lbs
Hip thrust machine: 100kg/220lbs x10, 140kg/309lbs x10, 160kg/353lbs x5, 180kg/397lbs x3 and 2x1 with 220kg/485lbs
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x10, 50kg/110lbs x5, 55kg/121lbs x3, 60kg/132lbs x1 and 65kg/143lbs x1
Lat pulldown: 2x15
NOTES
So I think the 5+ set was in fact a rep PB but not too sure. The single with 150kg/331lbs felt smooth and surprisingly fast so I got ambitious and tried to hit a 10kg/22lb PB and missed the rep. Oh well.
Everything else felt decent enough. Next two weeks pre holiday will be the 2nd Anchor version which is topset at TM for 5+ set.
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 and 72.5kg/160lbs x7 | 80kg/176lbs x1 and 85kg/187lbs x1
Deadlift: 5x5 with 102.5kg/226lbs
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x12, 17.5kg/39lbs x8, 20kg/44lbs x5,5 and 22.5kg/50lbs x2
Pendlay row: 4x6 with 70kg/154lbs
Lat pulldown: 3x8
Weighted hyper extension: 4x6 with 70kg/154lbs
Belt squat machine: 110kg/243lbs x8 and 130kg/287lbs x4,3
NOTES
So nothing to rave about but managed a rep PB on the TM 5+ set and managed to match my heaviest bench single in a while. The goal definitely is to get minimum 1-2 reps more next week with the TM which I feel rather confident about.
Bent over row: 3x8 with 60kg/132lbs
Low cable row: 3x8
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 good session. Managed a rep PB with the TM set and I think an all time 1rm conventional deadlift.
Form was meh but if beasts like @SvenG and @creative_name say it counts. Then it counts!
I think this is a testament to 5/3/1 and possibly the template but despite stress being high, digestion being off and life being not it’s best I am actually feeling like I’ve made a decent amount of progress recently.
Enough progress that part of me is thinking of milking this period for as long as possible and pushing the bulk to the end of the year to see just how strong I can get.
Squats: 97.5kg/215lbs x5, 110kg/243lbs x5, 125kg/276lbs x5 and 137.5kg/303lbs x7 | 150kg/331lbs x1 and 155kg/342lbs x1
OHP: 5x5 with 30kg/66lbs
Hip thrust machine: 100kg/220lbs x10, 140kg/309lbs x10, 160kg/353lbs x10, 180kg/397lbs x5, 200kg/440lbs x3 and 220kg/485lbs x2
Incline bench press: 8x5 with 45kg/99lbs
Lat pulldown: 2x15
NOTES
So today was mixed day. Disappointed with the MR set and only managing 7 reps but 7 reps is a rep pb with that weight so not the end of the world. Also managed to hit what I think is an all time PR on squats.
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 and 72.5kg/160lbs x8 | 82.5kg/182lbs x1 and 87.5kg/193lbs x1
Deadlift: 5x5 with 102.5kg/226lbs
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x12, 17.5kg/39lbs x8, 20kg/44lbs x5 and 2x3 with 22.5kg/50lbs
Pendlay row: 5x5 with 72.5kg/160lbs
Lat pulldown: 3x8
Weighted hyper extension: 4x6 with 72.5kg/160lbs
Hack squats: 2x10
NOTES
So today was a good enough day. I managed 1 more rep than last week on the TM set so there’s a rep pr and I think I’ve hit my heaviest bench single ever (not sure if I ever hit anything heavier).
Goodmornings: 45kg/99lbs x15, 50kg/110lbs x10 and 55kg/121lbs x5
RDL: 2x10 with 100kg/220lbs
NOTES
So today was a meh day. Managed a rep more on the TM set which ultimately was the goal for the day. Except for that everything felt heavy and laboured.
OHP: 27.5kg/61lbs x5, 30kg/66lbs x5 ,32.5kg/72lbs x5 and 37.5kg/83lbs x6 | 42.5kg/94lbs x1 45kg/99lbs x1 and 47.5kg/105lbs x1
Squat: 5x5 with 97.5kg/215lbs
Incline DB press: 3x10 with 20kg/44lbs
Unilateral Flat DB bench press: 2x10 each side with 20kg/44lbs
Seal rows: 3x8 with 25kg/55lbs
Lat pull down: 2x12
Walking lunges: 2x20 (10 each leg) with 40kg/88lbs
Death marches: 2x30 (15 each leg) with 20kg/44lbs Kettlebells
NOTES
So another TM set and another rep more than last weeks so I guess a successful workout.
I also think the top set was PB for a single not a bad day. All and all I feel like I am on the brink of overreaching because my body is starting to feel tight and sore. Good thing the holiday is next week!