Bent over row: 3x10 with 60kg/132lbs
Low cable row: 3x10
Single arm cable row: 2x10 (twinged my back here -_-)
Low Iso row: 3x10
NOTES
So had no idea what to do today and ended up just benching a lot and rowing.
Happy with the benching and managing to hit the heavy singles. Bench is definitely in a good place right now with the TM, predicted max and actual max all corresponding with each other.
Squats: 60kg/132lbs x3, 100kg/220lbs x3, 120lbs/264lbs x3, 140kg/307lbs x3, 150kg/331lbs x1, 155kg/342lbs x1 and 100kg/220lbs x2 with a 5 second pause
Front rack walking lunges: 2x20 (10 each leg) with 2x16kg/35lbs kettlebells
Hip thrust machine: 100kg/220lbs x10, 140kg/309lbs x10, 180kg/397lbs x8
NOTES
And that is me done.
Today was hard and I could really tell I’ve put in a good few weeks of hard work which my body deserves rest from.
No idea what the next 10 ish days will look like. May try and find a gym local and get some work in just to avoid ‘detraining’ but not too fussed if that’s not possible. Realistically I would like to maybe get in two or three sessions in just to grease the groove.
Initially the plan was to cut down after the holiday but I think I will see how my body looks like after a chance of debloating and not having to force food down.
Training wise there’s a few 5/3/1 programs I have bookmarked such as:
Coffinworm
God is a beast
SST
5/3/1 Full body
But I’ll make a choice once I know what the overall goal is
5/3/1 Full body, Four days Template Week 1 Day 1 (Bench)
Deadlift: 5x5 with 110kg/243lbs
Bench: 47.5kg/105lbs x5, 55kg/121lbs x5 and 62.5kg/138lbs x5
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x5, 20kg/44lbs x3
Iso lateral horizontal bench press machine: 3x10 with various weights
Seal rows: 2x8 with 25kg/55lbs and 1x15 with 17.5kg/39lbs
Low cable row: 2x15
KB swings: 2x50 with 20kg/44lbs bell
NOTES
So today was Bench day but the deadlift work felt tougher. I feel like the ‘secondary lift’ on this program being SSL and the main work only being 3 sets means the secondary lift is actually trained harder.
Any how kept assistance work rather easy considering this is the first session back after a total hiatus for 2ish weeks. Also first day officially on the cut for the next 6ish weeks.
Plan is to run 2 leaders of this template while in a deficit and hit a surplus right in time for the Anchor.
Also new job ( not my preffered choice) starts tomorrow so just hope that goes well