3x Good mornings (SSB)
3x Heavy RDL
10x Rows (done as a superset with the squats and good mornings)
3x T-bar rows
3x Back extensions with 20kg/44lbs kettlebells and rows at the top
NOTES
Not happy with the MR set. I spent too much energy and time checking form and think I was a pussy because of my back and didn’t dig deep enough for extra reps
Got a PR on SSB squats which is good. Felt heavy AF and not a good feeling considering I need to rep out that weight for 8+ on normal squats in 2 days time.
So today I didn’t get any extra reps which is a huge HUGE disappointment. Legit felt bad all AM about this until I thought at it as if I was a trainer and this happened to a client. I’ve not completed 2 out of the last 5 Incline days (which includes paused bench work) which is a heavy accessory day for benching, back is not feeling great and life is stressful so not really set up for Benching gains
Back is tight AF since MMA practice. Might have to rest tomorrow and do Squats Wednesday to make sure I am 100%
Cannot wait for the deload next week. I think I need to increase calories after the deload
Just an update I havent trained since Monday and my back still feels off.
I am planning on doing my squat day and incline day this week most likely Saturday and Sunday… I am worried about this potentially being a serious thing just because of the randomness of the injury and how it came about on Monday
On your back, be cautious. Do non back things. Don’t ever try to push through an injury.
On the reps. IMO, 10 reps today is not the same as 10 reps tomorrow. Recovery and other factors come into play. I don’t beat myself up when I do less reps than before, or if I can’t push the same pounds as before. I just figure that my recovery is off. If you did all you can do, then you should be happy you put forth an honest effort. Only beat yourself up if you chose to party instead of workout.
OK well took common sense and @theinneroh advice into mind.
I’m only 2 workouts away from deload week. Instead of maxing out on Incline and risking disaster on heavy squats… I’m taking the rest of the week off and doing my deload from Sunday.
Deload will be 3x workouts and the rest will be mobility, stretching and recovery work.
I’ll keep my Squat numbers for the 5 wave the same because I know strength doesn’t decrease this fast.
If I have back issues next week… Then I’ll get it checked out
So decided to deload like this using the % of the programme for deload weeks. Instead of a separate day for all lifts and accessory I am going with 3x Full body and limited accessory work.
The other 2 days won’t have as much volume as today and I will not be doing Sumo. Incline and SSB just will be doing Bench, Squat and Deadlifts
Back felt ok. Only really felt during conventional deadlifts but Sumo and both types of Squats back was not an issue. Going to work heavy on mobility during this week on my non workout days and try and loosen my back up more. I have a feeling this may be less back caused and more imbalance caused by my hip which is straining the back.
Deadlift: 5x67.5kg/149lbs, 5x82.5kg/182lbs and 5x100kg/220lbs
Squat: 5x60kg/132lbs, 5x75kg/165lbs and 5x 90kg/198lbs
Bench: 2x5x40kg/88lbs, 5x50kg/110lbs
5xRows
3xWeighted pull up
Nothing special. Just a deload workout. Think I slacked on my mob work yesterday because today definitely felt rough.
On another note I got let go today/ ‘mutually agreed to leave’. Been unhappy at work for a while (it isn’t for me) and haven’t been getting the results ( it’s a sales job)
I was planning on quitting end of the month and got called into a meeting with CCO and director and they called me out on the lack of results and they were having doubts about me and when I agreed and didn’t fight it we agreed today was my last day,
Nothing special to report. Back felt good today on all lifts including conventional deadlifts so going to hit mobility work and extra recovery work (Epsom baths, massage gun) over the next 2 days and get ready for Sunday.
100% Agree my dude. The fact I walked in Tuesday planning on telling my manager I quit but did not do it because he was off sick … Only for other management to have that convo resulting in my leaving is in my mind a sign that me leaving was meant to be.
Another note to add is that I am VERY disappointed with the fact in the 1st 6 weeks I only did 1 week of hypertrophy focused extra sessions. For these 5 and 3 waves those extra days are going to be more explosive/ plyo (jumps and throws) training.
3x Good mornings (SSB)
3x Heavy RDL
10x Rows (done as a superset with the squats and good mornings)
3x Back extensions with 20kg/44lbs kettlebells and rows at the top
NOTES
Deadlifts felt solid and back did not really give me issues. Weirdly form felt tighter.
I have mixed feelings on getting 9 reps. One 1 side it’s 22.5kg/ 50lbs more than my last 5 waves accumulation week and I got 1 more rep then my goal set out yesterday. On the other end it is 15kg/33lbs less than I got 9 reps with on my 8s Wave last week. Perhaps I aimed too low for this week.
SSB Squats also felt good on my hip. Recorded myself for a few sets to make sure depth was good (thought lack of hip issues was maybe due to not hitting depth) and all is good.
Not happy I only got 9 reps for squats because I left reps in the tank (like the programme says) and forgot my goal was 10 so that was something I could have easily done and beaten
Back has held up without any pain or tightness (apart DOMS) with only 1 day between Deadlifts and Squats which is a huge positive.
@oldnattychris you didn’t fix anything… You just predicted my post 2 weeks before I post it. Because I am terrified of having to hit 5+ with 127.5kg/281lbs
To be honest, I struggle with this too, which was the reason for my cheeky “fix”. I don’t have a good answer for how to deal with this form of pre-training, psych-out stress, so if you come up with something, please do let me know.
I’d love to be excited in anticipation of [insert exercise here], but the opposite is usually true. And then I do it, and it’s usually not as bad as I feared. But that rational fact doesn’t seem to be able to quell the irrational emotional response.
I think the answer must be something in the region of something Cyrrex wrote in jdm135’s log:
The rest of the thread is worth reading too, as there’s some good advice there, including about leaving reps in the tank.
Another thing you can do to psych yourself is really heavy walk-outs. Put like 25# or 50# more than you can squat (start smaller, work your way up) on the bar, and walk it out and stand there for a few seconds, and then re-rack it. That way feeling the weight you’re actually going to squat on your back isn’t the system shock it would otherwise be.
Agree 100%. It’s one of the threads I follow but don’t say much on.
For me the reason I started setting out goals for the week was to deal with this. The way I set up my goals is by looking at the previous week + the previous cycle of the programme and somehow that always ends up with logic saying I should hit the weight for the prescribed numbers so the stress kinda disolves.
This is 100% me when I get worried and intimated by a weight
I never train with music anymore and always listen to podcasts and try to be as relaxed as possible mentally BUT… WHEN I NEED TO… The angry music comes out for that set, I get angry/ pumped up and legit stomp into the ground when i’m getting under the bar with a “Dominate mindset”…
But be hilarious for the big dudes to see a little skinny guy with dyed hair look like an angry chihuahua
That’s actually a very good idea I permanently might add that to my warm up for heavy days !
Incline Bench (instead of Military Press) 5 waves Accumulation week
Incline Bench: 4x5 and 1x9 with 42.5kg/94lbs (Super setted with kettlebell rows)
Paused Bench: 47.5kg/105bs, 55kg/ 121lb and 60kg/138lb for 5
5x Weighted pull ups
4x DB Bench Press
4x DB rows
Arms
NOTES
Disappointed with today’s numbers. Noticed it’s only 2.5kg/5lbs more then the last 5 accumulation phase and I didnt get 10 reps as sorted
For some reason I completely forgot to do Shoulder pressing and only realised that now
Also feel exhausted and just woke up from a 2 hour post training nap. I’ve been running around all week so far with Job interviews, helping my GF etc so that explains it.
Life update got a few job offers using my PT qualification so I’m looking to go into that field now instead of another office job. It’s a gamble but I think it’s time for me to gamble on my passions instead of playing it safe
5x5 Hex bar deadlift jumps with 55kg/121lbs
6x3 box jumps onto a 24" box ( focusing on landing + jumping from a distance)
5x5 depth drops + jump off a 20" box
3x3 triple hurdle jumps
3x3 Bulgarian Jump Squat
4x Prowler push
3x Kettlebell RDL
NOTES
Well today was fun despite being sore AF from squat day. If you’ve been following the log since i last did Plyo Days you probably noticed I’m adding weight + heights which I did not before. I realised I use to basically test my explosiveness on these days and they were not programmed at all.
I’m programming them now and will reduce reps done and increase the weight or heights in line with my current weeks (Accumulation, Intensification and Realisation)
