God is a beast Week 6 Day 4 (OHP)
Press: 27.5kg/61lbs x5, 30kg/66lbs x5, 32.5kg/72lbs x5, 30kg/66lbs x5, 32.5kg/72lbs x5 and 37.5kg/83lbs x5
Walking lunges: 2x30 with 47.5kg/ 105lbs
Hip thrust machine: 1x10 with 180kg/397lbs and 1x10 with 190kg/419lbs
Lat pull down: 2x15
Low cable row: 2x10
DB incline press: 2x14 and 1x10 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 2x6
Conditioning + Daily Work done immediately
Squat: 50 reps of 67.5kg/149lbs (roughly bodyweight) done in 4mins 14 ( as 2x25)
Front squats: 1x20 with 32.5kg/72lbs
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
7 Likes
God is a beast Week 6 Day 5 (Conditioning + Daily work)
Hex bar jumps: 5x3 with 45kg/99lbs
Hex bar deadlifts: 85kg/187lbs x3, 125kg/276lbs x3, 165kg/364lbs x3 and 185kg/408lbs x1
Hex bar deadlift single straight onto a vertical jump: 5x3 with 125kg/276lbs
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Watt bike Tabata: 8 rounds of 20/10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
Recovery
30 minutes Sauna
5 minutes Cold plunge
6 Likes
God is a beast Week 6 Day 6 (Squats)
Squats: 10x5 with 107.5kg/237lbs
Hip thrust machine: 1x20 with 110kg/242lbs
Single leg leg press: 2x10
Hack Squat: 1x10
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x8, 50kg/110lbs x5, 55kg/121lbs x3 and 60kg/132lbs x2
Flat DB press: 22.5kg/50lbs x20
Lat pulldown: 3x10
Low cable row: 2x10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
5 Likes
God is a beast Cycle 2 Week 1 Day 1 (bench)
Bench press: 10x5 with 50kg/110lbs
Pendlay rows: 4x5 with 77.5kg/171lbs
Bent over row: 75kg/165lbs x6,8 and 70kg/154lbs x9,9
Goodmornings: 60kg/132lbs x15 and 62.5kg/138lbs x15
Bulgarian split squats: 2x10 with 20kg/44lbs Kettlebells each side
Seated DB press: 15kg/33lbs x14, 17.5kg/39lbs x8,8, 20kg/44lbs x4,4
Iso lateral horizontal bench press machine: 1x12
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
PM CONDITIONING
10 minute Watt Bike test
Watt bike tabatta: 8 rounds of 20/10
5 Likes
God is a beast Cycle 2 Week 1 Day 2 (Conditioning)
AM
1 Hour 25kg/55lbs weighted vest walk
PM
Power cleans: 1x3 with 40kg/88lbs, 3x3 with 50kg/110lbs, 3x2 with 55kg/121lbs and 3x1 with 57.5kg/127lbs
Hang power cleans: 40kg/88lbs x8
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 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
4 Likes
God is a beast Cycle 2 Week 1 Day 3 (Deadlifts)
Deadlifts: 117.5kg/259lbs x5, 135kg/298lbs x5, 150kg/330lbs x5, 125kg/276lbs x5, 142.5kg/314lbs x5 and 160kg/353lbs x5
Off program deadlift: 180kg/397lbs x1
Decline DB press: 26kg/57lbs x14,12,10,11
KB Seal rows: 4x10 with 22kg/49lbs
Lat pulldown: 1x10
Death marches: 2x30 (15 each side) with 24kg/53kg kettlebells
Leg press: 1x10
Daily work
Shrugs: 2x15 with 120kg/264lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
PM Conditioning
25 Minute run
5 Likes
God is a beast Cycle 2 Week 1 Day 4 (OHP)
Press: 10x5 with 25kg/55lbs
Walking lunges: 2x30 with 47.5kg/ 105lbs
Hip thrust machine: 2x10 with 190kg/419lbs
Lat pull down: 2x15
Low cable row: 2x10
DB incline press: 2x15 and 1x10 with 17.5kg/39lbs
Iso lateral horizontal bench press machine: 1x10
Conditioning + Daily Work done immediately
Squat: 50 reps of 67.5kg/149lbs (roughly bodyweight) done in 3mins 56 ( as 30+25)
Front squats: 1x25 with 32.5kg/72lbs
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
5 Likes
God is a beast Cycle 2 Week 1 Day 5 (Conditioning)
Squat jumps: 3x5 with 40kg/88lbs
Cluster consisting of :
1 squat with 110kg/242lbs
3 jumps over Hurdles
Repeated 5 times
Hex bar jumps: 3x5 with 45kg/99lbs
Hex bar deadlift single straight onto a vertical jump: 5x3 with 135kg/298lbs
Hex bar deadlift single straight onto a box jump: 1x1 with 155kg/341lbs and 3x3 with 145kg/320lbs
NOTES
So today was a good amount of fun and in hindsight not really ’ conditioning’ because I don’t feel like the lung and heart were the main focus of the day.
I also, stupidly, forgot to do the daily work and didn’t realise until now.
Anyhow heavy squats on Friday with the top set being 95% of the TM for 5 has me worried.
It’s funny because I know for a fact I can’t squat anywhere near my predicted max for a single and I know that my TM is inaccurate if it’s meant to be 80/85 or even 90% of what I can actually hit for a single. BUT I keep hitting what needs to be hit even when it’s TM max rep sets which reinforces the TM and predicted max.
Guess I’m just weaker at max weight than the reps say I should be
5 Likes
God is a beast Cycle 2 Week 1 Day 6 (Really half-arsed Conditioning)
Power cleans: 2x3 with 40kg/88lbs, 2x3 with 50kg/110lbs, 2x1 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Hang power cleans: 40kg/88lbs x8 and 6
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Paused bench: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 70kg/154lbs x2, 2x75kg/165lbs x1, 70kg/154lbs x2 and 60kg/132lbs x3
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
NOTES
Did not feel like it today after waking up at 3am for work. Today’s output showed that.
5 Likes
God is a beast Cycle 2 Week 1 Day 7 (Squats)
Squats: 105kg/231lbs x5, 120kg/264lbs x5, 135kg/298lbs x5, 112.5kg/248lbs x5, 127.5kg/281lbs x5 and 142.5kg/314lbs x5
Single leg leg press: 2x10
Single leg leg press: 1x20 and 1x10
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x8, 50kg/110lbs x5, 55kg/121lbs x3, 60kg/132lbs x1 and 65kg/143lbs x1
Iso lateral horizontal bench press machine: 1x14 +1x6
Lat pulldown: 2x15 and 2x10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
NOTES
So squats went well. I managed the 95% for 5 set and while it wasn’t “easy” I don’t doubt being able to get more reps.
Next (training) week commencing tomorrow has me having to do 95% of upper body lifts TM for 5 and on paper that should not be hard. Lets see how I feel tomorrow
6 Likes
Thanks.
Means a lot coming from SvenG (who is currently running Super Squats no less)
1 Like
God is a beast Cycle 2 Week 2 Day 1 (bench)
Bench press: 52.5kg/116lbs x5, 60kg/132lbs x5, 67.5kg/149lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5 and 70kg/154lbs x5
Pendlay rows: 4x5 with 77.5kg/171lbs
Bent over row: 75kg/165lbs x7,8 and 70kg/154lbs x9,9
Goodmornings: 60kg/132lbs x20, 65kg/143lbs x10 and 70kg/154lbs x10
Leg press: 1x10
Seated DB press: 15kg/33lbs x15, 17.5kg/39lbs x8,6, 20kg/44lbs x5,4
Iso lateral horizontal bench press machine: 1x11
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
5 Likes
God is a beast Cycle 2 Week 2 Day 1 (Conditioning)
8 Minute Watt Bike FTP test
2000m on the Watt bike in 3.30mins
500M run on the Freeform runner in 2.30mins
500M on the rower in 2.10mins
500M on the rower again in 2.03mins
Recovery
15 minutes Sauna
5 minutes Cold plunge
4 Likes
God is a beast Cycle 2 Week 2 Day 2 (Conditioning)
AM
1 Hour 25kg/55lbs weighted vest walk
PM
Power cleans: 1x3 with 40kg/88lbs, 1x3 with 50kg/110lbs, 1x2 with 55kg/121lbs, 1x2 with 57.5kg/127lbs, 1x1 with 60kg/132lbs, 1x1 with 62.5kg/138lbs, 1x1 with 60kg/132lbs, 2x3 with 55kg/121lbs and 1x3 with 50kg/110lbs
Hang power cleans: 40kg/88lbs x8
Watt Bike Tabata Sprints: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 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
4 Likes
God is a beast Cycle 2 Week 2 Day 3 (Deadlifts)
Deadlifts: 5x5 with 106.25kg/234lbs (misloaded bar) and 10x5 with 107.5kg/237lbs
Decline DB press: 26kg/57lbs x15,12,10,11
KB Seal rows: 4x11 with 22kg/49lbs
Lat pulldown: 1x6
Death marches: 2x30 (15 each side) with 24kg/53kg kettlebells
Leg press: 2x10
Daily work
Shrugs: 2x15 with 120kg/264lbs
Hammer curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
PM Conditioning
25 Minute run
5 Likes
God is a beast Cycle 2 Week 2 Day 4 (OHP)
Press: 27.5kg/61lbs x5, 32.5kg/72lbs x5, 35kg/77lbs x5, 30kg/66lbs x5, 35kg/77lbs x5 and 37.5kg/83lbs x5
Walking lunges: 2x30 with 50kg/110lbs
Hip thrust machine: 2x10 with 190kg/419lbs
Lat pull down: 2x15
Low cable row: 2x10
DB incline press: 20kg/44lbs x12,10,8
Iso lateral horizontal bench press machine: 1x14 and 1x3
Conditioning + Daily Work done immediately
Squat: 50 reps of 67.5kg/149lbs (roughly bodyweight) done in 3mins 51 ( as 35+15)
Front squats: 1x30 with 32.5kg/72lbs
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
4 Likes
God is a beast Cycle 2 Week 2 Day 5 (Not really conditioning so let’s call it bench work)
Pause Bench: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x3, 70kg/154lbs x2, 75kg/165lbs x1 and 80kg/176lbs x1
Band Suspended Kettlebell Bench Press: 3x3 with 60kg/132lbs
Bench press: 40kg/88lbs x20
Cleans: 40kg/88lbs x5, 50kg/110lbs x3, 55kg/121lbs x1 and 2x1 with 57.5kg/127lbs
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
NOTES
So not really a conditioning session but some type of work. I have to do Saturday’s squat session tomorrow as I am working on Saturday all day, so I avoided any lower body work. I’m also still sore from the last 2 days.
The plan initially also included a weighted vest walk in the evening but decided to nap instead.
4 Likes
God is a beast Cycle 2 Week 2 Day 6 (Squats)
Squats: 10x5 with 97.5kg/215lbs
Single leg leg press: 2x12
Single leg leg press: 1x10
Hip thrust machine: 1x16 with 140kg/309lbs
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x8, 50kg/110lbs x6, 55kg/121lbs x3, 60kg/132lbs x2 and 65kg/143lbs x1
Flat DB bench: 27.5kg/61lbs x9 and 6
Lat pulldown: 2x15 and 2x10
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Weighted crunches: 2x15
4 Likes