God is a beast Cycle 2 Week 5 Day 4 (Squats)
105kg/231lbs x5, 120kg/264lbs x5, 135kg/298lbs x5, 120kg/264lbs x5, 135kg/298lbs x5 and 150kg/331lbs x3
That is all.
Work bullshit occurred and this is all I managed.
Bright side got the 3 reps at TM
6 Likes
God is a beast Cycle 2 Week 6 Day 1 (bench)
Bench press: 52.5kg/116lbs x5, 60kg/132lbs x5, 67.5kg/149lbs x5, 60kg/132lbs x5, 67.5kg/149lbs x5 and 75kg/165lbs x3
Pendlay rows: 4x5 with 82.5kg/182lbs
Bent over row: 2x10 with 75kg/165lbs and 2x5 with 80kg/176lbs
Goodmornings: 3x70kg/154lbs x10
OHP: 10x5 with 30kg/66lbs
NOTES
So I got in the OHP work I missed last week and managed 3 reps with the TM, easily i I may point out, as required
6 Likes
God is a beast Cycle 2 Week 6 Day 2 (Conditioning)
Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 57.5kg/127lbs x2 60kg/132lbs x2 and 65kg/143lbs x1 (Not sure If this has ever been done before)
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 9kg/20lbs: 8 rounds of 20/10
5451m in 10 minutes on the Watt Bike
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
7 Likes
God is a beast Cycle 2 Week 6 Day 3 (Deadlifts)
Deadlifts: 10x5 with 125kg/276lbs
Flat DB press: 28kg/62lbs x10,10,11 and 24kg/53lbs x21
KB Seal rows: 2x10 + 2x9 with 24/53lbs
Lat pull down: 1x12
Single leg leg press: 1x20
Leg press: 1x30
Daily work
Shrugs: 3x10 with 140kg/309lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
5 Likes
God is a beast Cycle 2 Week 6 Day 4 (Press)
OHP: 27.5kg/61lbs x5, 32.5kg/72lbs x5, 35kg/77lbs x5,32.5kg/72lbs x5, 35kg/77lbs x5 and 40kg/88lbs x3
Hip thrust machine: 1x20 with 140kg/309lbs, 1x20 with 150kg/330lbs and 160kg/353lbs x10
Lat pulldown: 2x15 + 2x10
DB incline press: 20kg/44lbs x13,10,10,9
Iso lateral horizontal bench press machine: 1x8
Daily work
Facepulls: 2x15
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
6 Likes
God is a beast Cycle 2 Week 6 Day 5 (Conditioning)
Cleans: 40kg/88lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 57.5kg/127lbs x2 60kg/132lbs x1
Hex bar jumps: 5x3 with 45kg/99lbs
Hex bar deadlift single straight onto a vertical jump: 3x3 with 135kg/298lbs
Pause Bench: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x5, 70kg/154lbs x3, 75kg/165lbs x1 and 80kg/176lbs x1
Bench press: 2x20 with 45kg/99lbs
Seated Barbell overhead press: 30kg/66lbs x10, 40kg/88lbs x5 45kg/99lbs x3 and 50kg/110lbs x1
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
6 Likes
God is a beast Cycle 2 Week 6 Day 6 (Squats)
Squats: 10x5 with 112.5kg/248lbs x5
Single leg leg press: 3x10
Leg press: 2x10
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x10, 50kg/110lbs x5, 55kg/121lbs x4, 60kg/132lbs x2 and 2x7 with 50kg/110lbs
Lat pulldown: 2x15 and 2x10
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
So that the 2nd leader cycle in the books.
Looking at the TMs for the Anchor and the required work I am somewhat worried/ concerned/ unconfident with both OHP and squat but firmly confident for the Deadlift and Bench.
But we will deload, eat like normal and then attack the Anchor next week
4 Likes
7WP DELOAD day 1 (Press)
OHP: 30kg/66lbs x5, 35kg/77lbs x5, 37.5kg/83lbs x1 and 42.5kg/94lbs x1
Flat DB press: 20kg/44lbs x20
Incline DB press: 15kg/33lbs x20
Single leg extension: 3x10
Single leg curl: 1x20
Bent over row: 1x20 with 50kg/110lbs
Lat pulldown: 1x20
Daily work
Facepulls: 2x15
Seated curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
All benches were taken so decided to do Press day today instead of waiting around.
All accessory was drastically lower intensity choices just to let the body actually recover.
Calories are the same this week as usual and depending on how weight goes with less activity + less intensity I may increase next week for the Anchor.
6 Likes
7WP DELOAD day 2 (Conditioning)
5451m in 10 minutes on the Watt Bike
Cleans: 40kg/88lbs x5, 50kg/110lbs x3, 60kg/132lbs x2 and 65kg/143lbs x1
Airbike: 8x20/10 intervals
5 Likes
7WP DELOAD day 3 (Deadlift)
Deadlifts: 120kg/264lbs x5, 137.5kg/303lbs x5, 155kg/342lbs x1 and 172.5kg/380lbs x1
Flat DB press: 20kg/44lbs x20
Incline DB press: 15kg/33lbs x20
Seal row: 3x15 with 20kh/44lbs
Adductor machine: 2x12
Abductor machine: 2x12
Daily work
Facepulls: 2x15
Seated curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
5 Likes
7WP DELOAD day 4 (Bench)
Bench press: 55kg/121lbs x5, 62.5kg/138lbs x5, 70kg/154lbs x1 and 77.5kg/171lbs x1
Seated DB press: 1x20 with 12kg/26lbs
Decline bench press: 1x20 with 22kg/49lbs
Lat pulldown: 2x15
Low cable row: 1x10
Single leg extension: 3x10
Single leg curl: 1x20
5 Likes
7WP DELOAD day 5 (Squat)
Squats: 107.5kg/237lbs x5, 125kg/276lbs x5, 140kg/309lbs x1 and 155kg/342lbs x1
Incline Db press: 15kg/33lbs x20
Iso lateral horizontal bench press machine: 2x10
Single leg extension: 3x10
Single leg curl: 1x20
Bent over row: 1x20 with 50kg/110lbs
Lat pulldown: 1x20
Daily work
Facepulls: 2x15
Seated curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
5 Likes
God is a beast Anchor Week 1 Day 1 (Bench)
Bench press: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x8, 60kg/132lbs x1, 65kg/143lbs x3 and 72.5kg/160lbs x7
Deadlift: 5x5 with 112.5kg/248lbs
Pendlay rows: 2x5 with 82.5kg/182lbs and 2x5 with 85kg/187lbs
Bent over row: 2x10 with 75kg/165lbs and 2x5 with 80kg/176lbs
Goodmornings: 2x70kg/154lbs x10
Hip thrust machine: 1x20 with 140kg/309lbs and 1x10 with 180kg/397lbs
Seated DB press: 15kg/33lbs x15, 17.5kg/39lbs x9, 20kg/44lbs x5 and 22.5kg/50lbs x1
Iso lateral horizontal bench press machine: 2x10
Daily work
Shrugs: 3x10 with 140kg/309lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
So not happy with both 3+ sets that is all to say really.
The first 3+ set I know I could have pushed at least 1 or 2 more reps but I didn’t due to knowing I had more sets left.
The second 3+ set I feel like there was no reps left in me which is annoying considering I got 8 reps with this weight in the Summer.
I of course did the smart thing, which is obviously increase food so the next bench sessions go better
5 Likes
God is a beast Anchor Week 1 Day 2 (Conditioning)
5811m in 10 minutes on the Watt Bike
Cleans: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x2, 2x65kg/143lbs x1, 60kg/132lbs x1 and 2x50kg/110lbs x5
Daily work
Facepulls: 2x15
Seated curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
Airbike: 8x20/10 intervals
5 Likes
God is a beast Anchor Week 1 Day 3 (Deadlift)
Deadlift: 120kg/264lbs x3, 137.5kg/303lbs x3, 155kg/342lbs x9, 130kg/287lbs x3, 147.5kg/325lbs x3 and 165kg/364lbs x6 ( last rep went up but I feel like form was compromised)
Bench: 5x5 with 50kg/110lbs
Decline DB press: 28kg/62lbs x12,10,8
Flat DB press: 20kg/44lbs x20
KB Seal rows: 2x10 + 2x9 with 24/53lbs
Lat pull down: 1x12
Single leg leg press: 2x15
Death marches: 1x40 ( 20 each side) with with two 24kg/53lbs kettlebells
Daily work
Shrugs: 3x10 with 150kg/330lbs
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
So the two 3+ sets went ‘meh’. I’m pretty sure both sets are a rep PR which is good but would have ideally liked 10 reps and 8 reps on the sets.
That being said both sets put me at the same predicted max of 200kg/440lbs based on the reps done which I think is plausible.
5 Likes
God is a beast Anchor Week 1 Day 4 (Press)
OHP: 30kg/66lbs x3, 35kg/77lbs x3, 37.5kg/83lbs x6, 32.5kg/71lbs x3, 35kg/77lbs x3 and 40kg/88lbs x4
Squats: 5x5 with 100kg/220lbs
Linear hack squat: 1x20
Leg press: 1x15
Walking DB lunges: 1x30 (15 each leg) with 20kg/44lbs in each hand
Lat pulldown: 1x20 +2x15
DB incline press: 20kg/44lbs x13,10,10,9
Iso lateral horizontal bench press machine: 1x8
Daily work
Facepulls: 2x15
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
So lower back was not happy today so took the lower body work easy.
Not happy but not surprised at the bad 3+ sets
5 Likes
God is a beast Anchor Week 1 Day 5 (Rest)
No training
God is a beast Anchor Week 1 Day 6 (Not really conditioning)
Cleans: 45kg/99lbs x5. 55kg/121lbs x4 and 65kg/143lbs x1
Pause Bench: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x5, 70kg/154lbs x3, 75kg/165lbs x3, 80kg/176lbs x2, 82.5kg/182lbs x1 and 85kg/187lbs x1
Bench press: 50kg/110lbs x20
Seated Barbell overhead press: 30kg/66lbs x10, 40kg/88lbs x5 45kg/99lbs x3 and 50kg/110lbs x1
Daily work
Facepulls: 2x15
Bicep curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
6 Likes
God is a beast Anchor Week 1 Day 7 (Squats)
Squats: 107.5kg/237lbs x3, 125kg/276lbs x3, 140kg/309lbs x7(Hit the damn safety pins), 115kg/254lbs x3, 132.5kg/292lbs x3 and 147.5kg/325lbs x5
Press: 5x5 with 27.5kg/61lbs
Hip thrust machine: 2x10 with 180kg/397lbs
Leg press: 1x15
Single leg leg press: 1x15
Lat pulldown: 1x15 + 1x10
Low cable row: 1x15 + 1x10
Incline bench press: 40kg/88lbs x15, 45kg/99lbs x8, 50kg/110lbs x6, 55kg/121lbs x3, 60kg/132lbs x2 and 2x7 with 65kg/143lbs x1
Iso lateral horizontal bench press machine: 2x8
Daily work
Facepulls: 2x15
Curls: 3x10
Tricep extensions: 3x10
Weighted crunches: 3x10
NOTES
Not happy with the last 3+ set as I Ideally would have wanted 6+.
With that being said I do think that was a rep PR and that I am on track
6 Likes
God is a beast Anchor Week 2 Day 1 (Bench)
Bench press: 50kg/110lbs x3, 57.5kg/126lbs x3, 65kg/143lbs x3, 55kg/121lbs x3, 62.5kg/138lbs x3 and 70kg/154lbs x8
Deadlift: 5x5 with 120kg/265lbs
Pendlay rows: 4x5 with 85kg/187lbs
Bent over row: 2x10 with 75kg/165lbs and 2x5 with 80kg/176lbs
Goodmornings: 2x70kg/154lbs x10
Leg press: 2x15
Seated DB press: 15kg/33lbs x15, 17.5kg/39lbs x8, 20kg/44lbs x5
Incline DB press: 20kg/44lbs x13
NOTES
So today wasn’t great.
I managed the same amount of reps last week with the 3+ test but EVERYTHING felt heavy today.
I’m thinking the work done Friday with pause benching etc may have played a factor.
7 Likes
GOD DAMN I HAVE BEEN BAD AT UPDATING THIS LOG
So things came up and I ‘fell of the wagon’ training wise.
I didn’t skip training per say but just did the main work for the last 2 weeks of the program. Highlights are as follow:
Bench
70kg/154lbs x9 ( 1 rep more than week 1 and 2)
77.5kg/171lbs x4 (top set at TM)
Deadlift
155kg/342lbs x10 ( 1 rep more than week 1)
180kg/397lbs x3 (Was done instead of TM set of172.5kg/380lbs) Think is a rep PB
OHP
42.5kg/94lbs x3 (Top set at TM)
Squat
155kg/342lbs x2 (Top set at TM)
160kg/353lbs x1 (All time PR)
So overall a decent end to the program.
Going to take a few weeks ( 8ish) off 5/3/1 programming just because:
- Life reasons
- I fancy a change
- I want to work on mobility, especially shoulder, before refocusing on pushing the big 4
Plan for next 8 weeks
The next 3 weeks will be more ‘bodybuilding-ish’ and will focus on more tempo, more volume with a Upper/ Arms, shoulders and Abs/ Lower x2 a week. I will push the eating heavy during this while
I plan on fasting ( religious purposes) from sunrise to sunset from early may to early April which will account for 4.5 weeks. Training will look very much like the main work here with ladders of 3 reps done on a main lift and 3x5 on another. Obviously I won’t be tracking food during this time and will let it be a ‘natural’ cut.
5 Likes