5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 1 (Bench)
Deadlift: 5x5 with 122.5kg/270lbs
Bench: 52.5kg/116lbs x5, 60kg/132lbs x5 and 67.5kg/149lbs x5
Goodmornings: 45kg/99lbs x15, 50kg/110lbs x15 and 55kg/121lbs x10
Hack squat machine: 3x8
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x12, 17.5kg/39lbs x7 and 1x5, 1x3, 2x4 with 20kg/44lbs
Bent over row: 3x10 with 62.5kg/138lbs
Lat pulldown: 3x10
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 1 (Conditioning and recovery)
Front squats: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1, 90kg/198lbs x1, 100kg/220lbs x1 and 110kg/242lbs x FAIL
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x2 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
Bench press: 1x20 with 40kg/88lbs
15 minutes sauna
5 minutes Cold plunge
15 minutes sauna
5 minutes Cold plunge
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 2 (Conditioning and recovery)
Hex bar jumps: 5x5 with 45kg/99lbs
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x2 with 55kg/121lbs, 2x1 with 57.5kg/127lbs and 2x1 with 60kg/132lbs
KB swings: 2x50 with 28kg/62lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
Tabata battle ropes: 8 rounds of 20/10
20 minutes Sauna
5 minutes cold plunge
15 minutes Sauna
5 minutes cold plunge
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 3 (Deadlifts)
Deadlifts: 107.5kg/237lbs x5, 122.5kg/270lbs x5 and 137.5kg/303lbs x5
Bench: 5x5 with 60kg/132lbs
RDL: 2x10 with 110kg/243lbs
Linear hack press: 2x15
Incline Bench Press: 42.5kg/94lbs x10, 47.5kg/105lbs x6, 52.5kg/116lbs x4, 57.5kg/127lbs x2, 62.5kg/138lbs x1 and 40kg/88lbs x10
Iso lateral horizontal bench press machine: 3x8
Lat pulldown: 3x10
Low cable row: 3x10
PM Conditioning and recovery
Hex bar deadlifts: 75kg/165lbs x3, 125kg/276lbs x3,175kg/386lbs x1, 185kg/408lbs x1 and 190kg/419lbs x1
Hex bar deadlift single straight onto a vertical jump: 3x3 with 125kg/276lbs
15 minutes Sauna
5 minutes cold plunge
Evening Conditioning
1 hour weighted vest walk with 25kg/55lbs
NOTES
So today’s main workout felt rougher than it should have. The top set of deadlifts moved slow and the first rep felt like a shock. All in all got the reps in and not too worried.
Also I have sorted out the next 20 ish weeks, after this cyce, of programming as follows:
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 4 (Press)
Squat: 5x5 with 110kg/243lbs
Press: 27.5kg/60lbs x5, 30kg/66lbs x5 and 32.5kg/72lbs
Incline DB press: 3x10 with 20kg/44lbs
Flat DB press: 2x10 with 25kg/55lbs
Front rack walking lunges: 2x20 (10 each leg) with 2x16kg/35lbs kettlebells
Death marches: 2x30 (15 each leg) with 2x20kg/44lbs kettlebells
Seal rows: 3x8 with 25kg/55lbs
Lat pull down: 2x15
PM Conditioning
Front squats: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1, 90kg/198lbs x1, 100kg/220lbs x1
Squat jumps: 3x5 with 40kg/88lbs
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x2 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Widowmaker circuit bench + row: 1x20 each with 40kg/88lbs
KB swings: 2x50 with 28kg/62lbs
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 5 (Conditioning and recovery)
Widowmaker circuit bench + row: 2x20 each with 40kg/88lbs
KB swings: 2x50 with 28kg/62lbs
Power cleans: 2x3 with 40kg/88lbs, 3x2 with 50kg/110lbs, 3x1 with 55kg/121lb
Tabata battle ropes: 8 rounds of 20/10
5 Minutes Cold plunge
30 minutes Sauna
5 Minutes Cold plunge
5/3/1 Full body, Four days Template Cycle 2 Week 2 Day 6 (Squats)
Squats: 100kg/220lbs x5, 110kg/243lbs x5 and 125kg/276lbs x5
Press: 5x5 with 30kg/66lbs
Hip thrust machine: 120kg/265lbs x15, 160kg/353lbs x10, 180kg/397lbs x10, 200kg/440lbs x6. 220kg/485lbs x3 and 140kg/309lbs x10
Incline Bench Press: 42.5kg/94lbs x10, 47.5kg/105lbs x6, 52.5kg/116lbs x5, 57.5kg/127lbs x2, 62.5kg/138lbs x1 and 40kg/88lbs x10
Incline DB press: 2x8 with 22.5kg/50lbs
Lat pulldown: 3x10
Low cable row: 3x10
PM Conditioning
1 hour 20 minute weighted vest walk with 25kg/55lbs
5/3/1 Full body, Four days Template Cycle 2 Week 3 Day 1 (Bench)
Deadlift: 5x5 with 130kg/287lbs
Bench: 57.5kg/127lbs x5, 65kg/143lbs x5 and 70kg/154lbs x5
Bent over row: 3x10 with 62.5kg/138lbs
Lat pulldown: 3x10
Goodmornings: 45kg/99lbs x20, 50kg/110lbs x15 and 55kg/121lbs x15
Seated DB press: 12.5kg/27lbs x16, 15kg/33lbs x12, 17.5kg/39lbs x7,9 and 2x3 with 20kg/44lbs
PM Conditioning and recovery
Front squats: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1, 90kg/198lbs x1, 100kg/220lbs x1
Squat jumps: 3x5 with 40kg/88lbs
Power cleans: 40kg/88lbs x3, 50kg/110lbs x2 and 55kg/121lbs x1
Hex bar deadlifts: 75kg/165lbs x3, 125kg/276lbs x3,175kg/386lbs x1
Hex bar jumps: 3x5 with 45kg/99lbs
Tabata battle ropes: 8 rounds of 20/10
5 Minutes Cold plunge
30 minutes Sauna
10 Minutes Cold plunge
15 minutes Sauna
5 Minutes Cold plunge
NOTES
So this was yesterday’s workouts.
The 5x5 deadlifts felt rough but the top set of bench felt decent. I’ve been worrying about finding the weights more challenging but I’ve realised that my TM is currently higher across the board than it was prior to my holiday and I am 10lbs lighter than I was during that time.
Glad to say this is the last week of the mini diet and I feel that strength has held up and I will be hitting a surplus at the time I will need it most.
Also the girlfriend was studying at my work gym (it’s dead on weekends and has a spacious lounge) so the long sauna/ cold plunge was just me wasting time waiting for her.
5/3/1 Full body, Four days Template Cycle 2 Week 3 Day 2 (Conditioning and recovery)
Hex bar jumps: 5x3 with 45kg/99lbs
Hex bar deadlift single straight onto a vertical jump: 5x3 with 125kg/276lbs
Hex bar deadlifts: 5x5 with 125kg/276lbs
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x1 with 55kg/121lbs, 2x1 with 57.5kg/127lbs
KB swings: 3x50 with 28kg/62lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
5 minutes cold plunge
30 minutes Sauna
5 minutes cold plunge
5/3/1 Full body, Four days Template Cycle 2 Week 3 Day 3 (Squats)
Squats: 102.5kg/226lbs x5,117.5kg/259lbs x5 and 130kg/287lbs x5
Press: 5x5 with 30kg/66lbs
Incline Bench Press: 42.5kg/94lbs x8+6, 2x5 with 47.5kg/105lbs , 2x3 with 52.5kg/116lbs, 2x2 with 57.5kg/127lbs and 2x8 with 40kg/88lbs
Lat pulldown: 3x10
Low cable row: 3x10
Leg extensions: 2x15
Leg curls: 2x15
Light Conditioning
1 hour weighted vest walk with 25kg/55lbs
PM Conditioning
Front squats: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1, 90kg/198lbs x1, 100kg/220lbs x1
Squat jumps: 3x5 with 40kg/88lbs
10 minutes on the prowler pushing, dragging and just moving that torture device
NOTES
So I am wrecked. Unfortunately due to work scheduling I am going to have to do the deadlift and press day tomorrow and Thursday…
Good news is next week is a deload and the end of the diet. I also feel like if it wasn’t for the frequent use of sauna and cold plunge my body would have let me know in this last week. I think the deficit has caught up to me. CANNOT WAIT to feed myself again and grow
I feel like perhaps I may have butchered the use of ‘conditioning’ and just used them as excuses to lift more and be more active while practicing movements I want to improve.
I will think of new forms of conditioning for the next cycle that I can fit in as per JW’s recommendations as the ones I have been doing lately have been repetitive.
wow, this is a lot of work
It is indeed.
I honestly think the sauna/ cold plunge protocol is what lets me do this in a deficit without running myself to the ground.
Strong!
I find myself doing this sometimes… Great minds think alike? Or misery loves company? Or something like that?
5/3/1 Full body, Four days Template Cycle Week 3 Day 4 (Deadlifts)
Deadlifts: 115.5kg/254lbs, 130kg/287lbs x5 and 145kg/320lbs
Bench: 5x5 with 65kg/143lbs
Bent over row: 3x10 with 62.5kg/138lbs
Lat pulldown: 3x10
Iso lateral horizontal bench press machine: 3x10
Tricep extensions: 2x10
Weighted ab crunches: 50 total reps
Conditioning (done through the day)
Hex bar jumps: 6x3 with 45kg/99lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
Hex bar deadlifts: 65kg/143lbs x3, 115kg/254lbs x3, 155kg/342lbs x1, 175kg/386lbs x2, 185kg/408lbs x1 and 190kg/419lbs x1
5/3/1 Full body, Four days Template Cycle Week 3 Day 5 (Press)
Squats: 5x5 with 117.5kg/259lb
Press: 27.5kg/60lbs x5, 30kg/66lbs x5 and 35kg/77lbs x5
Thats it. Skipped accessory work.
NOTES.
I am wrecked, sore and hungry.
Thank god for this being the last session before the deload.
Will post on Sunday the full weightloss details and a few pics leading into the anchor and back on the gaining phase
What’s a deload??
Hope you feel better after a week of reduced weight.
7WP Deload Day One (Bench)
Bench: 55kg/121lbs x5, 62.5kg/138lbs x5, 70kg/154lbs x1 and 77.5kg/171lbs x1
Flat DB press: 2x15 with 20kg/44lbs
Iso lateral horizontal bench press machine: 2x10
Low cable rows: 2x15 and 1x20
Leg extensions: 2x15
Leg curls: 2x15
5/3/1 Full body, Four days Template Anchor Week 1 Day 1 (Bench)
Deadlift: 5x5 with 102.5kg/226lbs
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5 and 65kg/143lbs x8
Bent over row: 3x10 with 62.5kg/138lbs
Low cable row: 3x10
Bicep curls: 3x10
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x5 and 20kg/44lbs x3
Flat DB press: 2x8 with 25kg/55lbs
Tricep extensions: 3x10
Death marches: 2x30 (15 each leg) with 2x20kg/44lbs kettlebells
Linear hack squat machine: 2x15
Weighted ab crunches: 2x20
Light Conditioning
1 hour weighted vest walk with 25kg/55lbs
NOTES
So I did all the deload sessions last week but got lazy with updating after being swamped at work and overtime due to staff being off sick.
Not happy with the 8 reps for the 5+ set but i’ll take it and keep moving. I woke up super light today and yesterday (despite virtually no activity and increased calories this week) so increasing food again from today.
5/3/1 Full body, Four days Template Anchor Week 1 Day 2 (Hard conditioning)
5 Minute skipping
5-10-5 reps Barbell Complex for time
Done in 7mins 30s
Tabata ball slams with 7kg: 8 rounds of 20/10
Hex bar jumps: 3x3 with 45kg/99lbs
Tabata Rope pull machine: 8 rounds of 20/10
Watt bike Tabata: 8 rounds of 20/10
15 minutes Sauna followed by another 5 and another 5
NOTES
So this was harder than it looks on paper. I had no set plan for this so I just decided to do a barbell complex and then a bunch of Tabata exercises.
The goal was to work hard for a short time and get the heart rate up and I think I did that a bit too well. So well in fact that going straight into the Sauna had my heart beating out of my chest and I felt I was about to pass out.