Hope you feel better soon
1 Like
Update
I will be starting again this cycle.
Hopefully that will be Saturday/ Sunday but time will tell
4 Likes
God is a beast Week 1 Day 1 (bench)
Bench press: 10x5 with 47.5kg/105lbs
Pendlay rows: 4x5 with 70kg/154lbs
Bent over row: 3x10 with 65kg/143lbs
Goodmornings: 45kg/99lbs x20, 50kg/110lbs x15 and 55kg/121lbs x15
Seated DB press: 15kg/33lbs x12+8, 17.5kg/39lbs x6+6, 20kg/44lbs x3 and 12.5kg/27lbs x10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
NOTES
Felt good to be back in and able to actually do a session.
I will also be adding daily work consisting of 2x15 a curl variation + 2x15 an elbow extension variation + a Rear delt/ trap exercise and ab exercise
6 Likes
God is a beast Week 1 Day 2 (Conditioning)
Tabata battle ropes: 8 rounds of 20/10
Tabata Rope pull machine: 8 rounds of 20/10
Tabata ball slams with 7kg: 8 rounds of 20/10
Circuit done for time consisting of:
- 45kg/99lbs x2 Hex bar jumps
- 40kg/88lbs x2 Power cleans
- 45kg/99lbs x4 Hex bar jumps
- 40kg/88lbs x4 Power cleans
- 45kg/99lbs x6 Hex bar jumps
- 40kg/88lbs x6 Power cleans
- 45kg/99lbs x8 Hex bar jumps
- 40kg/88lbs x8 Power cleans
- 45kg/99lbs x10 Hex bar jumps
- 40kg/88lbs x10 Power cleans
DONE IN: 8.05
Watt bike Tabata: 8 rounds of 20/10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
6 Likes
God is a beast Week 1 Day 3 (Deadlifts)
Deadlifts: 115kg/254lbs x5, 130kg/287lbs x5, 145kg/320lbs x5, 122.5kg/270lbs x5, 137.5kg/303lbs x5 and 155kg/342lbs x5
Non- Program deadlifts: 165kg/364lbs x1 and 170kg/375lbs x1
Decline DB press: 24kg/53lbs x14,12,12,10
KB Seal rows: 20kg/44lbs x12,12,10,10
Leg press: 3x10
Bulgarian split squats: 2x10 (each side) with 2x16kg/35lbs kettlebells
Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
NOTES
So today felt good. The changing of the weights for the spiral tap sets was slightly annoying but the work itself was good.
Main work moved rather fast and smoothly which is good considering the top set was 95% of the TM and the deadlift TM has not been reduced in recent memory.
Daily work however has me feeling pretty sore, probably because I rarely do curls or direct core work.
6 Likes
God is a beast Week 1 Day 4 (OHP)
Press: 10x5 with 25kg/55lbs
Walking lunges: 2x30 (15 each leg) with 40kg/88lbs
Single leg leg press: 2x10 each leg
Lat pull down: 1x15 + 1x10
Low cable row: 2x10
Incline bench press: 1x10 with 40kg/88lbs
DB incline press: 2x10 with 15kg/33lbs
Iso lateral horizontal bench press machine: 2x10
Conditioning + Daily Work done immediately
Squat tower circuit
- 50kg/110lbs x5 Front Squat
- 60kg/132lbs x5 Front Squat
- 70kg/154lbs x2 Front Squat
- 80kg/176lbs x1 Front Squat
- 90kg/198lbs x1 Front Squat
- 90kg/198lbs x1 Back Squat
- 80kg/176lbs x1 Back Squat
- 70kg/154lbs x2 Back Squat
- 60kg/132lbs x5 Back Squat
- 50kg/110lbs x5 Back squat
- 50kg/110lbs x5 Zercher Squat
- 60kg/132lbs x5 Zercher Squat
- 70kg/154lbs x2 Zercher Squat
- 80kg/176lbs x1 Zercher Squat
- 90kg/198lbs x1 Zercher Squat
Done in 11:16
Cleans into front squats circuit
1-1
2-2
3-3
Done three times over.
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
6 Likes
God is a beast Week 1 Day 5 (Conditioning)
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs and 2x1 with 55kg/121lbs
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 7kg: 8 rounds of 20/10
5432m in 10 minutes on the Watt Bike
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
RECOVERY
6 minutes cold plunge
30 minutes sauna
5 minutes cold plunge
7 Likes
God is a beast Week 1 Day 6 (Squats)
Squats: 102.5kg/226lbs, 115kg/253lbs x5, 130kg/287lbs x5, 107.5kg/237lbs x5, 122.5kg/270lbs x5 and 137.5kg/303lbs x5
Hip thrust machine: 140kg/308lbs x10, 160kg/353lbs, 180kg/397lbs x6, 200kg/440lbs x4.
Front rack walking lunges: 1x18 (9 each leg) with 20kg/44lbs Kettlebells and 1x20 (10 each leg) with 16kg/35lbs Kettlebells
Flat DB press: 25kg/55lbs x10,10,8
Incline DB press: 17.5kg/39lbs x10,8
Lat pulldown: 3x10 + 1x15
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
6 Likes
God is a beast Week 2 Day 1 (bench)
Bench press: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5, 55kg/121lbs x5 62.5kg/138lbs x5 and 67.5kg/149lbs x5
Pendlay rows: 2x5 with 70kg/154lbs + 2x5 with 72.5kg/160lbs
Bent over row: 2x15 with 60kg/132lbs
Goodmornings: 50kg/110lbs x15 and 55kg/121lbs x15
Death marches: 2x20 (10 each leg) with 20kg/44lbs
Seated DB press: 15kg/33lbs x12,8,8, 17.5kg/39lbs x8,8 and 20kg/44lbs x3
Daily work
Shrugs: 2x15 with 110kg/243lbs
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
6 Likes
God is a beast Week 2 Day 2 (Conditioning)
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 7kg: 8 rounds of 20/10
Circuit done for time consisting of:
- 45kg/99lbs x2 Hex bar jumps
- 40kg/88lbs x2 Power cleans
- 45kg/99lbs x4 Hex bar jumps
- 40kg/88lbs x4 Power cleans
- 45kg/99lbs x6 Hex bar jumps
- 40kg/88lbs x6 Power cleans
- 45kg/99lbs x8 Hex bar jumps
- 40kg/88lbs x8 Power cleans
- 45kg/99lbs x10 Hex bar jumps
- 40kg/88lbs x10 Power cleans
DONE IN: 6.40
Power cleans: 2x2 with 50kg/110lbs and 2x1 with 55kg/121lbs
Watt bike Tabata: 8 rounds of 20/10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
Recovery
20 minutes Sauna
5 minutes Cold plunge
6 Likes
God is a beast Week 2 Day 3 (Deadlifts)
Deadlifts: 10x5 with 105kg/231lbs
Non- Program deadlifts: 105kg/231lbs x25 (peer pressure 
)
Decline DB press: 24kg/53lbs x14,12,12,10
KB Seal rows: 20kg/44lbs x12,12,10,10
Leg press: 3x10
Bulgarian split squats: 2x10 (each side) with 2x20kg/44lbs kettlebells
Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
7 Likes
God is a beast Week 2 Day 4 (OHP)
Press: 27.5kg/61lbs x5, 30kg/66lbs x5, 32.5kg/72lbs x5, 27.5kg/61lbs x5, 32.5kg/72lbs x5 and 35kg/77lbs x5
Walking lunges: 2x30 (15 each leg) with 40kg/88lbs
Hip thrust machine: 140kg/308lbs x15, 160kg/353lbs x10 and 200kg/440lbs x5
Lat pull down: 2x15
Low cable row: 2x10
DB incline press: 2x12 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 2x10 +1x6
Conditioning + Daily Work done immediately
Squat tower circuit
- 50kg/110lbs x5 Front Squat
- 60kg/132lbs x5 Front Squat
- 70kg/154lbs x2 Front Squat
- 80kg/176lbs x1 Front Squat
- 90kg/198lbs x1 Front Squat
- 90kg/198lbs x1 Back Squat
- 80kg/176lbs x1 Back Squat
- 70kg/154lbs x2 Back Squat
- 60kg/132lbs x5 Back Squat
- 50kg/110lbs x5 Back squat
- 50kg/110lbs x5 Zercher Squat
- 60kg/132lbs x5 Zercher Squat
- 70kg/154lbs x2 Zercher Squat
- 80kg/176lbs x1 Zercher Squat
- 90kg/198lbs x1 Zercher Squat
Done in 09.27
Cleans into front squats circuit
1-1
2-2
3-3
Done three times over.
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
6 Likes
God is a beast Week 2 Day 6 (Squats)
Squats: 10x5 with 95kg/209lbs
Single leg leg press: 3x10
Bulgarian split squats: 2x10 (each side) with 2x20kg/44lbs kettlebells
Single arm DB press: 3x10 with 20kg/44lbs
Incline bench press: 2x10 with 40kg/88lbs
Lat pulldown: 3x15
NOTES
So I have been slacking with logging due to avoiding screen time and not really being on the Laptop/PC for non work.
Will be more consistent from now on.
Fun news. I also crushed my middle finger on my hand yesterday (this is yesterdays workout above) between two falling weight plates. Nothing broken but the tip is bruised, swollen and appears to have a pocked of blood so using the hand is painful.
I’ll stay true to JW’s principles and make sure I’ll do the main work as needed but I will probably choose sub optimal accessory work to try and avoid any excess pain until the pain is gone
8 Likes
This is a laudable goal!
(And I’m just glad you’ve been absent on purpose.)
1 Like
God is a beast Week 3 Day 1 (bench)
Bench press: 10x5 with 50kg/110lbs
Pendlay rows: 5x5 with 75kg/165lbs
Bent over row: 60kg/132lbs x15, 65kg/143lbs x10 and 70kg/154lbs x5
Goodmornings: 50kg/110lbs x15 and 55kg/121lbs x15
Single leg leg press: 2x10
Seated DB press: 15kg/33lbs x12 17.5kg/39lbs x8,8 and 20kg/44lbs x4,4
Flat DB press: 1x14 with 22.5kg/50lbs
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
Light Conditioning
1 hour weighted vest walk with 25kg/55lbs
5 Likes
God is a beast Week 3 Day 2 (Conditioning)
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 7kg: 8 rounds of 20/10
Circuit done for time consisting of:
- 45kg/99lbs x2 Hex bar jumps
- 40kg/88lbs x2 Power cleans
- 45kg/99lbs x4 Hex bar jumps
- 40kg/88lbs x4 Power cleans
- 45kg/99lbs x6 Hex bar jumps
- 40kg/88lbs x6 Power cleans
- 45kg/99lbs x8 Hex bar jumps
- 40kg/88lbs x8 Power cleans
- 45kg/99lbs x10 Hex bar jumps
- 40kg/88lbs x10 Power cleans
DONE IN: 5.39
Power cleans: 2x3 with 50kg/110lbs and 2x2 with 55kg/121lbs
Watt bike Tabata: 8 rounds of 20/10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
Recovery
15 minutes Sauna
5 minutes Cold plunge
5 Likes
God is a beast Week 3 Day 3 (Deadlifts)
Deadlifts:105kg/231lbs x5, 122.5kg/270lbs x5, 137.5kg/303lbs x5, 112.5kg/248kbs x5, 130kg/287lbs x5 and 145kg/320lbs x5
Decline DB press: 25kg/55lbs x14,12,12,10
KB Seal rows: 20kg/44lbs x15,15,20
Hack squat: 1x15 and 1x20
Single leg hip thrust machine: 60kg/132lbs x8, 40kg/88lbs x10 and 50kg/110lbs x8
Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
Conditioning
4km Run in 25 mins
5 Likes
God is a beast Week 3 Day 4 (OHP)
Press: 10x5 with 27.5kg/61lbs
Walking lunges: 40kg/88lbs x30 (15 each leg) and 42.5kg/94lbs x30 (15 each leg)
Hip thrust machine: 160kg/353lbs x10 and 180kg/397lbs x10
Lat pull down: 2x15
Low cable row: 2x10
DB incline press: 2x13 and 1x8 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 1x10 +1x6
Conditioning + Daily Work done immediately
Squat tower circuit
- 50kg/110lbs x5 Front Squat
- 60kg/132lbs x5 Front Squat
- 70kg/154lbs x2 Front Squat
- 80kg/176lbs x1 Front Squat
- 90kg/198lbs x1 Front Squat
- 90kg/198lbs x1 Back Squat
- 80kg/176lbs x1 Back Squat
- 70kg/154lbs x2 Back Squat
- 60kg/132lbs x5 Back Squat
- 50kg/110lbs x5 Back squat
- 50kg/110lbs x5 Zercher Squat
- 60kg/132lbs x5 Zercher Squat
- 70kg/154lbs x2 Zercher Squat
- 80kg/176lbs x1 Zercher Squat
- 90kg/198lbs x1 Zercher Squat
Done in 09.58
Cleans into front squats circuit
1-1
2-2
3-3
Done three times over.
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
7 Likes
God is a beast Week 3 Day 5 (Squats)
Squats: 95kg/209lbs x5, 107.5kg/237lbs x5, 122.5kg/270lbs x5, 102.5kg/226lbs, 115kg/253lbs x5 and 130kg/287lbs x5
Single leg leg press: 2x10
Hip thrust machine: 180kg/397lbs x8 and 7
Death marches: 1x30 (15 each leg) with 20kg/44lbs kettlebells
Single arm DB press: 2x15 with 20kg/44lbs
Incline bench press: 40kg/88lbs x10 and 45kg/99lbs x8
Lat pulldown: 3x15
Daily work
Shrugs: 2x15 with 110kg/243lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
Conditioning
1 mile run in 8 minutes
Widowmaker squats: 2x20 with 70kg/154lbs
Widowmaker deadlifts: 2x20 with 70kg/154lbs
1mile run in 7.2 minutes
7 Likes
God is a beast Week 4 Day 1 (bench)
Bench press: 47.5kg/105lbs x5, 55kg/121lbs x5 62.5kg/138lbs x5, 50kg/110lbs x5, 57.5kg/127lbs x5 and 65kg/143lbs x5
Pendlay rows: 5x5 with 75kg/165lbs
Bent over row: 75kg/165lbs x5, 70kg/154lbs x5 and 2x10 with 65kg/143lbs
Goodmornings: 52.5kg/116lbs x15 and 55kg/127lbs x15
Death marches: 2x20 (10 each leg) with 20kg/44lbs
Seated DB press: 15kg/33lbs x13, 17.5kg/39lbs x8,6 and 20kg/44lbs x3,4
Iso lateral horizontal bench press machine: 1x10 +1x6
Daily work
Shrugs: 2x15 with 110kg/243lbs
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
6 Likes