GOALS FOR THE WEEK COMING UP
Deadlift: 130kg/287lbs x7
Bench: 62.5kg/138lbs x10
Squat: 115kg /253lbs 7-8
Incline Bench: 47.5kg/105lbs x8
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DEADLIFT 5 WAVE INTENSIFICATION WEEK
The prescribed warm up sets + 3x5 and 1x7 with 130kg/287lb
Deficit Deadlifts (supersetted with seated cable rows)
3x 100kg/ 220lb
3x 110kg/ 242lbs (Back started feeling tight here)
3x120kg/264lbs
Safety Squat Bar Squats
75kg/165lbs x3
95kg/209lbs x2
105kg/ 231lbs x1
115kg/ 253lbs x1
105kg/ 231lbs x1
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
Abs
NOTES
Today felt rough. The warm up sets + 1st set with 130kg/ 287lbs felt much harder then they should have but non the less happy I managed to get the target I set myself of 7 reps
SSB squats felt good and no hip issues.
Going to check my weight and report back to see if I am on track (I have the last 7 day weigh ins back home)
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Average weight for this week is 134.5lbs so:
3.5lbs gained since start of latest cycle in the last 8 weeks so 0.4lbs per week which is a little much ( I did skip most of MMA during that time + non main lift days) but if I have strength gains with that then 
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Bench 8 waves Intensification week
The prescribed warm up sets + 3x5 and 1x5 
with 62.5kg/138lbs (suppersetted with Kettlebell rows)
Close grip bench: 50kg/110lbs x3, 55kg/ 121lbs x3 and 62.5kg/138lbs x3
5x Weighted pull ups
4x Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press
Arms ( Curls, extensions etc)
Notes
TERRIBLE session. Did not manage an extra rep let alone 5 extra reps for the MR set. Don’t think it’s really a strength issue but I feel like shit today and have since yesterday. I had horrible night sweats, my throat feels like it’s closed up and I guess that affected me.
I did not miss a rep so next week is still a go on Realisation day so not going to be too hung up on today.
@oldnattychris you called it last week… I am now terrified of squats tomorrow if I still feel like I did today!
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No training today. Feel crappy and worse then yesterday. Considering yesterday was not a good workout performance wise I don’t see training today leading to anything more than more stress put on the body.
Going to sleep and try and sweat this out before my 1st day at the new job
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Get well soon
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Good luck, man, hope it goes well!
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So I’m an idiot, stubborn, indecisive and stupid… But mumma didn’t raise no bitch so:
Squat 5 waves Intensification week
The prescribed warm up sets + 3x5 and 1x7 with 115kg /253lbs
Pause squats: 3x4 (5 second pause) with 90kg/ 198 lbs
(10 sets of rows in between the above)
Sumo : 3x105kg/231lbs , 3x120g/264bs, 1x135kg/298lbs 
NOTES
Not the best workout but not the worst. Happy I managed to get 7 reps on squats.
I’m disappointed about the last set of sumo deadlifts and the last set of the workout and not getting 3 reps but I won’t cry over accessory work!
Health wise I was sweating like a pig but survived. Going to consume a crap load of tea + Vitamin C and hopefully feel better tomorrow.
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Cheers mate!
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That’s a win, then. Take good care of yourself. It sounds like your body is fighting something off . . .
Hope you feel better soon, man. Nice job staying with it when you’re sick, I hate when that gets in the way of training
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Thanks my dude
Most likely just a cold but weirdly I feel better after sweating at the gym. I’m taking the week off MMA training (for respect to others and not spreading my germs when we are nose to nose) and because intensity I think it would take much more from me.
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Incline Bench (instead of Military Press) 5 waves Intensification week
Incline Bench: The prescribed warm up sets+ 3x5 and 1x7 with 47.5kg/105lbs(Super setted with kettlebell rows)
Paused Bench: 50kg/110bs, 57.5kg/ 127lb and 65kg/143lb for 3
Bench press : 62.5kg/138lbs x 7
5x Weighted pull ups
4x DB Bench Press
4x DB rows
3x seated DB press
NOTES
Decent workout overall. The incline benching felt solid and tight. My ego got involved and seeing as the pause benching felt smooth I decided to re-go for the MR set from tuesday on normal bench and managed 7 reps while fatigued so good sign.
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Lower Body Plyo Accumulation Day
6x3 Hex bar deadlift jumps with 65kg/143lbs
3x3 box jumps onto a 24" box + 3x3 jumping on slightly higher box ( focusing on landing + jumping from a distance)
6x3 depth drops + jump off a 24" box
3x3 triple hurdle jumps
3x3 Bulgarian Jump Squat
4x Prowler push
3x Kettlebell RDL
NOTES
Today felt decent. I had issues with box jumps because I did 24" last week and the only other option is 30" which is slightly too high for me to jump properly on. Managed to get a 20" box and put it on reebox steps so it was slightly higher than the 24" box.
Feel slightly better health wise
On another note… taking part in 2 exercise classes (apparently I needed to know how it felt to be in them before teaching them+ I had to ‘set an example of tempo required’) in the last two days while working out while ill has me feeling super drained
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Upper Body Plyo Accumulation Day
6x3 Plyo push ups onto a higher box
3x3 Depth push ups from a higher box
3x6 ball throws lying on a bench with 8kg/17lbs
3x6 Medicine balls slams with 12kg/26lbs
3x3 Scoop throws with 9kg/20lbs
3x3 overhead behind throw 9kg/20lbs
3x4 plyo pull ups
5x Barbell rows
3x DB press
3x Neutral grip incline press
4x Sled rows
Nothing much to report on. Less reps higher intensity and will follow the same last week.
I ate my favourite takeout yesterday and woke up close 137lbs which is to be expected because of the sodium and thus water retention. Had planned on not eating today and feel kind of guilty eating but I am aware that’s my bad relationship with food talking so sticking to the goal of the plan which is to get bigger and stronger … Which requires eating
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GOALS FOR THE WEEK COMING UP
Deadlift: 142.5kg/314lbs x7
Bench: 67.5kg/149lbs x7
Squat: 127.5kg /281lbs 6-8
Incline Bench: 50kg/110lbs x7-8
Going kinda conservative with these because:
- I still don’t feel 100%
- I have my 2nd Covid vaccine tomorrow and the 1st one completely wiped me out so I’m likely to not be 100% for the lifts early next week.
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DEADLIFT 5 WAVE REALISATION WEEK
The prescribed warm up sets + 142.5kg/314lbs x6
Deficit Deadlifts (supersetted with seated cable rows)
5x 100kg/ 220lb
3x 110kg/ 253lbs
1x127.5kg/281lbs
Safety Squat Bar Squats
75kg/165lbs x3
95kg/209lbs x1
110kg/ 242lbs x1
120kg/264lbs x FAIL
115kg/ 253lbs x1
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
Abs
NOTES
- Not a bad session. Only managed 1 extra rep instead of 2 to meet my goal but I’m happy with the progress that represents.
Failed a rep with SSB which is no biggie as I am still getting to grips with the positioning of the handles etc.
Bring on Bench tomorrow!
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Bench 5 waves Realisation week
The prescribed warm up sets + 1x5 with 67.5kg/149lbs (suppersetted with Kettlebell rows)
Close grip bench: 52. 5kg/116lbs x5, 60kg/ 132lbs x3 and 67.5kg/149lbs x2
5x Weighted pull ups
4x Incline DB Press supersetted with seated low cable pulls
3x seated shoulder press
Arms ( Curls, extensions etc)
Notes
Terrible result. Only thing which would have been worse would have been missing the minimum reps requirement.
I do feel unwell due to the vaccine as I thought I would, have a small fever, had bad sweats all night and my heart rate today ( on my watch) was around double what it usually is.
Maybe I’ll redo this set when I feel better or just go to the enxt cycle with this as is.
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WORST WORKOUT OF 2021!!!
Squat 5 waves Realisation week
The prescribed warm up sets + 1x2 with 127.5kg /281lbs… FUCKING GOT 3 LESS THAN THE MINIMUM REQUIRED REPS
Pause squats: Did not do today
Sumo : 5x112.5kg/248lbs , 3x127.5g/281bs, 1x142.5kg/314lbs
Also redid my bench set which I did yesterday (no idea why) 67.5kg/149lbsx6
NOTES
- So very disappointed with today’s workout for obvious reasons. The bar just felt heavy even for the warm sets and in hindsight I should have skipped today’s workout and waited few days.
- I won’t redo squats for this cycle and will use the same weight increase for these so -3 reps x 5 lb means I am REDUCING my working max by 7.5kg/ 15 lbs for the next cycle
- Happy with the bench (ego) even though I am annoyed I didn’t wait until tomorrow
All in all I was livid at the gym but now that I’m thinking I’m not too bothered, I was sick last week, managed to recover only to get the vaccine and be sick again so I know I’m not 100%. Anyways worse case scenario with this reduced training max is that after next week’s deload I will be 100% again and I will overshoot the MR sets so
Will do a detailed report of this cycle at the end of the 3s waves but I am thinking ahead considering my bench has resulted in no extra reps for the last 2 Realisation weeks so may have to change up accessory work etc
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I had no idea there was such a thing. You went and got some work in. Some large percentage of people who need to do just this, won’t today. They can’t all be great, and you were sick.
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