God is a beast Cycle 2 Week 2 Day 7 (Not really conditioning so let’s call it Deadlift work)
Hex bar jumps: 3x5 with 45kg/99lbs
Hex Bar deadlifts: 95kg/209lbs x3, 135kg/298lbs x3, 155kg/341lbs x3, 175kg/386lbs x3, 185kg/408lbs x1, 2x1 with 190kg/419lbs and 195kg/430lbs x1
Hex bar deadlift single straight onto a vertical jump: 3x3 with 135kg/298lbs
God is a beast Cycle 2 Week 3 Day 1 (bench)
Bench press: 10x5 with 52.5kg/116lbs
Pendlay rows: 4x5 with 80kg/194lbs
Bent over row: 75kg/165lbs x9,8, 70kg/154lbs x10 and 80kg/194lbs x3
Goodmornings: 60kg/132lbs x20 and 70kg/154lbs x10
Bulgarian split squats: 2x10 (each side) with 2x20kg/44lbs kettlebells
Seated DB press: 15kg/33lbs x15, 17.5kg/39lbs x9, 20kg/44lbs x6,4 and 22.5kg/50lbs x3
Iso lateral horizontal bench press machine: 1x14
Daily work
Facepulls: 2x15
Bicep curls: 2x15
Tricep extensions: 2x15
Hanging raises: 2x15
“PM Conditioning”
50 pullups
50 dips
Done in 8.56
20 minutes Sauna
God is a beast Cycle 2 Week 3 Day 2 (Conditioning)
Christmas Day 1 Hour 25kg/55lbs weighted vest walk
This has me SORE
Anyways Merry Christmas people ( a day late)
God is a beast Cycle 2 Week 3 Day 3 (Deadlifts)
Deadlifts: 107.5kg/237lbs x5, 125kg/276lbs x5, 142.5kg/314lbs x5, 117.5kg/259lbs x5, 135kg/298lbs x5, 150kg/330lbs x5
Decline DB press: 27.5kg/61lbs x12,12,10,8
Iso lateral horizontal bench press machine: 1x8
KB Seal rows: 4x11 with 22kg/49lbs
Lat pulldown: 1x6
RDL: 1x10 with 100kg/220lbs, 1x10 with 110kg/243lbs and 2x5 120kg with /265lbs
Bulgarian split squats: 1x20 (each side) with 2x20kg/44lbs kettlebells
Daily work
Shrugs: 3x10 with 120kg/309lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
PM Conditioning
23 Minute run
NOTES
So the Christmas bloat was put to good use. Deadlifts felt ‘meh’. Everything moved easily enough but back felt tight and angry.
Moving forward I’ll be doing 3x10 instead of 2x15 for all daily work, apart facepulls, to up the intensity slightly while keeping overall volume the same
God is a beast Cycle 2 Week 3 Day 4 (OHP)
Press: 10x5 with 27.5kg/61lbs
Walking lunges: 50kg/110lbs x34, 55kg/121lbs x26 and 60kg/132lbs x20
Hip thrust machine: 2x5 with 2200kg/485lbs
Lat pull down: 2x15 + 1x20
DB incline press: 20kg/44lbs x12,11,8,8
Seated Barbell overhead press: 40kg/88lbs x5,3,3
Conditioning + Daily Work done immediately
Squat tower circuit
Done in 12 minutes 14 seconds
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 3 Day 5 (Conditioning)
Tabata battle ropes: 8 rounds of 20/10
Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x3 and 57.5kg/127lbs x2
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Pause Bench: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x5, 70kg/154lbs x3, 75kg/165lbs x2 and 80kg/176lbs x1
Bench press: 2x20 with 45kg/99lbs
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 3 Day 6 (Squats)
Squats: 97.5kg/215lbs x5, 112.5kg/248lbs x5, 127.5kg/281lbs x5, 105kg/231lbs x5, 120kg/264lbs x5 and 135kg/298lbs x5
Single leg leg press: 2x12
Hack Squat: 1x10
Death marches: 1x32 (16 each side) with 24kg/53kg kettlebells
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x9, 50kg/110lbs x6, 55kg/121lbs x5, 60kg/132lbs x2 and 65kg/143lbs x1
Seated Barbell overhead press: 40kg/88lbs x5. 2x3 with 45kg/99lbs and 1x1 with 50kg/110kg
Lat pulldown: 2x15 and 2x10
Very short conditioning work
Squats: 1x20 67.5kg/149lbs straight into
Deadlifts: 1x20 67.5kg/149lbs
Daily work
Shrugs: 3x10 with 130kg/287lbs
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 4 Day 1 (bench)
Bench press: 50kg/110lbs x5, 57.5kg/127lbs x5, 65kg/143lbs x5, 52.5kg/116lbs x5, 60kg/132lbs x5 and 67.5kg/149lbs x5
Pendlay rows: 4x5 with 80kg/194lbs
Bent over row: 75kg/165lbs x10,8, 70kg/154lbs x12
Goodmornings: 60kg/132lbs x20 and 70kg/154lbs x10
Bulgarian split squats: 2x10 (each side) with 2x24kg/53lbs kettlebells
Seated DB press: 16kg/35lbs x12, 18kg/40lbs x8, 20kg/44lbs x6,4 and 22.5kg/49lbs x3
Incline bench press: 50kg/110lbs x6,6,5
Daily work
Shrugs: 3x10 with 130kg/287lbs
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 4 Day 2 (Conditioning)
Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x3,3 , 57.5kg/127lbs x2,2 and 4x1 with 60kg/132lbs
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
Ski erg tabata: 8 rounds of 20/10
500M on the rower in 1 minute 56
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
PM
45 minute 25kg/55lbs weighted vest walk
God is a beast Cycle 2 Week 4 Day 3 (Deadlifts)
Deadlifts: 10x5 with 117.5kg/259lbs
Off plan Deadlift 117.5kg/259lbs x20
Decline DB press: 26kg/57lbs x14,12,10,12
KB Seal rows: 3x12 and 1x10 with 22kg/49lbs
Death marches: 1x40 ( 20 each side) with with two 24kg/53lbs kettlebells
Leg press: 2x15
Daily work
Shrugs: 3x10 with 130kg/287lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
PM Conditioning
20 Minute run on the treadmill
How much size have you added since switching to this?
Will have to check the excel sheet for an exact number but around 4-5lbs ( that’s including the dip from food poisioning) in the last 4 weeks.
EDIT
Just checked and it’s 7lbs from start of cycle one so 7lbs in 10 weeks
God is a beast Cycle 2 Week 4 Day 4 (OHP)
Press: 25kg/55lbs x5, 30kg/66lbs x5, 35kg/77lbs x5, 27.5kg/61lbs x5, 32.5kg/72lbs x5 and 35kg/77lbs x5
Walking lunges: 55kg/121lbs x30 and 60kg/132lbs x30
Hip thrust machine: 1x20 with 140kg/309lbs
Lat pull down: 2x15 + 1x20
DB incline press: 20kg/44lbs x13,11,9,8
Iso lateral horizontal bench press machine: 1x9
Conditioning + Daily Work done immediately
Squat tower circuit
Done in 10 minutes 49 seconds
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 4 Day 5 (Conditioning)
Squat jumps: 5x3 with 40kg/88lbs
Pause front squats: 60kg/132lbs x3, 80kg/176lbs x1 and 90kg/198lbs x1
Front squats: 100kg/220lbs x1 and didn’t get depth on 110kg/243lbs
Hex bar jumps: 3x5 with 45kg/99lbs
Hex Bar deadlifts: 95kg/209lbs x3, 135kg/298lbs x3
Hex bar deadlift single straight onto a vertical jump: 5x3 with 135kg/298lbs
Hex Bar deadlifts: 175kg/386lbs x3 and 185kg/408lbs x1
God is a beast Cycle 2 Week 4 Day 6 (Conditioning)
Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 57.5kg/127lbs x3 and 60kg/132lbs x1
Tabata battle ropes: 8 rounds of 20/10
Seated Barbell overhead press: 30kg/66lbs x10, 35kg/77lbs x5, 40kg/88lbs x5 45kg/99lbs x3 and 50kg/110lbs x1
Pause Bench: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x5, 70kg/154lbs x3, 75kg/165lbs x2, 80kg/176lbs x1 and 82.5kg/182lbs x1
Bench press: 2x20 with 45kg/99lbs
NOTES
I did not manage daily work today which sucks but all is all.
Definitely over did the pressing (this was yesterday) as today’s push work felt comprised.
God is a beast Cycle 2 Week 4 Day 7 (Squats)
Squats: 10x5 with 105kg/231lbs
Single leg leg press: 1x20
Leg press : 1x20
Front Rack walking lunges: 1x20 (10 each leg) with 2x20kg/44lbs Kettlebells
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x9, 50kg/110lbs x6, 55kg/121lbs x5, 60kg/132lbs x2 and 65kg/143lbs x1
Incline DB press: 1x11 with 22kg/49lbs
Lat pulldown: 2x15 and 2x10
Very short conditioning work
Additional squats: 90kg/198lbs x3, 110kg/242lbs x1 and 3x1 with 130kg/287lbs
Squats: 1x20 with 70kkg/154bs straight into
Deadlifts: 1x20 with 70kkg/154bs
Daily work
Shrugs: 3x10 with 130kg/287lbs
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
God is a beast Cycle 2 Week 5 Day 1 (bench)
Bench press: 10x5 with 57.5kg/127lbs
Pendlay rows: 3x5 with 80kg/194lbs and 1x5 with 82.5kg/182lbs
Bent over row: 75kg/165lbs x10,10, 70kg/154lbs x11
Goodmornings: 65kg/143lbs x10 and 2x70kg/154lbs x10
Single leg leg press: 1x20
Seated DB press: 16kg/35lbs x12, 18kg/40lbs x8, 20kg/44lbs x6,4 and 22.5kg/49lbs x3
Flat DB press: 24kg/53lbs x17
Daily work
Shrugs: 3x10 with 130kg/287lbs
Bicep curls: 3x10
Tricep extensions: 3x10
God is a beast Cycle 2 Week 5 Day 2 (No training)
Felt off today. Breathing compromised and not managing a full breath + heart rate feels off the roof.
Decided to be cautious and make sure tomorrow’s Deadlift session isn’t affected so resting tonight
Discretion is the better part of valor. Rest well!
God is a beast Cycle 2 Week 5 Day 3 (Deadlifts)
Deadlifts: 117.5kg/259lbs x5, 135kg/298lbs x5, 150kg/330lbs x5, 135kg/298lbs x5, 150kg/330lbs x5 and 167.5kg/369lbs x3
Off plan Deadlift 185kg/408lbs x1
Decline DB press: 26kg/57lbs x15,13,10,12
KB Seal rows: 4x9 with 53lbs
Lat pull down: 1x14
Death marches: 1x40 ( 20 each side) with with two 24kg/53lbs kettlebells
Leg press: 1x30
Daily work
Shrugs: 3x10 with 140kg/309lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
So this was Tuesday’s session which went well. Managed to get 3 reps at TM (the goal is 1+3) and also managed a nice heavy single. The single was not a PB, I believe it’s 5kg/11lbs off but still a nice single to hit at a lower body weight.
I haven’t done any conditioning at all this week and also skipped Wednesday’s OHP day. I plan on adding in the 10x5 OHP to the squat day tomorrow so overall necessary work has all been done this week.
Chest is still VERY tight. I get out of breath talking to people and playing with the cat has my heart rate higher than 110 which is weird. Also very odd thing but my weight has been creeping down this week despite eating as much calories and drastically less activity.
Anyways lets see how Squats go tomorrow.