It sounds good in theory. I’ve never done it, so I don’t think I really can have much of an opinion. Feet up bench I can vouch for as being pretty awesome, however.
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I’ll have a shot at both and see! Thanks for taking the time to answer !
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Feeling great today, went with a friend so didn’t bother timing.
C15W2D4
4x5 Box jumps 100 pull aparts
5x92.5
5x105
5x117.5, belt on
1x130, belt on
1x145, belt on
Sorry for the angle, can’t see much.
I watched the videos and as Mark pointed out to me before I don’t quite push my hips through at lockout, I’ll pay attention to that again. I worked on it on my FSL by squeezing my glutes at lockout. The last set is actually the most I’ve ever done but it felt pretty easy, I find reps much harder. I pulled double overhand without a problem but I wonder when my grip won’t be good enough anymore.
5x5 FSL
Assistance was chins and push ups for set of 15 to rest my elbows a bit.
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Alright yesterday was OHP and today squat. Worked up to 5x47,5 on the OHP and Fsl at 37,5, same assistance as usual.
Today I swam in the morning and expected the squat workout to be tough. So I work up to 115 for 5 which feel pretty tough. I also get two singles at 130, paused. Assistance was push ups and Chins.
As I finish the work out and unload the plates of FSL I realise I hadn’t put a 20 on… But a 25! They are new plates at the gym but the same diameter as the 20s… Just fuller. So all my sets were 10kgd heavier ahah so top set at 125kg, two singles at 140 which was my old max and I paused it!
My FSL was wrong too and was at 100 instead of 90 ! No wonder I felt like crap… I thought because I swam in the morning i was too tired and everything felt heavy! i’ll be more careful next time !!
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So you’re deviating from the program now pretty much to set yourself up for the next program right? Are you jumping right into an anchor?
Also
two singles at 140 which was my old max and I paused it!
That’s nutty. Congrats
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Someone’s gotten stronger…
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There’s definitely worse mistakes to make. You’re doing a great job lately, keep it up.
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Still the same prep program but started including singles or doubles at around my TM to ease into the anchor yes. Next week is deload as I’m moving away too this week end, and then the anchor will start.
Thanks guys, I’ll take videos of my workouts during the anchor so you can see the Beyond work.
I’m back !
So I did my bench work out on Friday with my top set of 5 at 75kg then took two singles at 82,5 and 90kg which were fast, only issue was the bench set up as not the one which I’m used to: took the bar a bit too far up. I’ll make sure to fix that. Then FSL as usual.
Today was DL after my first day at work and a day of travel yesterday and not great eating today. Top set of 5 at 125 and two singles at 135 with belt on. Then FSL as usual.
I still SS the assistance but ss push ups and DB rows today.
This is the start of my deload and if a busy week. I’ll make sure to catch up on other logs soon !
Yesterday was the first day of my deload
OHP worked up to a single at 60kg.
I did 3x10 rear elevated lunges with 22kg, 30 pull ups, 60 reps of raises (front lateral rear) and a drop set of hammer curlzz.
I started work on monday and signed up to a commercial gym for the week. I should be able to train somewhere decent soon.
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Deload continues, yesterday workout
Squat
Worked up to two singles at 135kg, paused.
3x8x60front squat
3x15x18kg feet up DB bench
3x10x30kg DB rows
Drop set of hammer curlzzz
Got kicked out of the gym for not wearing shoes… Lolol
I can definitely feel that I’m a bit tired this week I need to get my nutrition on point at work. I eat well but not enough.
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Another deload workout
Bench
Worked up to a single at 90kg which felt fast. Good bench set up at this gym so practiced my unrack technique and staying tight.
Did 3x10 of pull ups and rear elevated lunges with 20kg
Then I was waiting on my gf so worked up to a single at 125kg on front squats. That was a limit weight and had to grind through my sticking point. That is fine as I haven’t done front squats in a while and the lunges beforehand didn’t help. I should have taken 120 instead.
DB press 3x10x14kg
Drop set of hammer curls for elbows
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Nope. You got the 125 kg, so it was the right weight. Especially with FS, because it’s always going to be limited by your upper back so you’ll never be able to take the rest of your body much no matter how grindy.
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Ahah thanks for comforting my choice. I had done 125kg a few months ago so I didn’t really want to go lower aha
I quite like FS so I’ll try programming them more in my next cycles, probably in a similar way to what you were doing after your DL.
Did you like them for your hypertrophy phase ? Doing the sets of 8 with 60 kg was pretty easy after the KB goblet squat/front squat from Kyrpteia.
Also the tension on the chest from feet up DB bench is crazy!
I feel like this toughened me up a lot. The strain of holding up the weight feels pretty damn stressful, but it makes me feel like I can do a lot more now.
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There is no situation in which I like front squats. However, I do like the results they produce. So yes, for the mass phase they worked well.
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I’ll remember that thanks
Last deload work out
DL
I worked up to two singles at 125, upper back rounding a bit. I’m pretty tired from swimming yesterday so didn’t want to push it.
3x10x16 feet up DB bench
3x10pull ups
3x8x60kg front squats I need to be careful with high reps as they beat up my elbows in a clean grip. I’ll stay away from them next cycle so that’s OK.
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Start of cycle 16
C16W1D1
Squat
Worked up to a triple at 120 kg in 15kg jumps.
3x120 a bit slower than expected
3x130 which felt better so
3x135
3x127,5
3x122,5
My logic was to work up to a triple at 9RPE then do 5% fatigue Load Drop. The triple at 127,5 felt good but I would have been slower if I were to do it again so I went for 122,5kg.
Then DL, 5x5FSL with 90kg
3x10x30 Db rows
4x10x18 feet up Db Bench
I have videos but not really the time to upload them.
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C16W1D2
Bench
Same strategy, working up to a triple at 9RPE and then 5% load drop. This usually adds up to three sets and I wouldn’t do more because of my elbow.
60x5
67,5x3
75x1
3x82,5
3x90@9
3x87.5
3x85
5x5FSL at 60kg
I didnt get any pain apart from my last triple because i unracked the weight a bit weird. When I take a wider grip the pain disappears (thumb 1-2 cm away from smooth part of the bar.)
30 pulls ups total
3x5 front squats with 60 to get the blood flowing
C16W1D3
DL
4x3 box jumps on 36" box and 100 pull aparts
I worked up in 15kg jumps to a triple at 130, where I put my belt on. It felt very good so I knew I could do my goal weight of 145.
3x145@8
3x137,5
3x137,5
Squat
5x5x85
3x10 feet up DB bench with 20kg
3x10 DB rows first set with 30kg, then 32kg
I find RPE hard judge unless I get close to 8-9 hence I have been rating only my top sets. I definitely had more for a triple at 9, maybe 5-10kg. I decided to be smart and leave me some room to progress for the next two weeks.
With my new job, commuting, moving, sorting out admin stuff I have been having very little time for myself but I’m glad my training is on point. I am not really using a TM apart to calculate my FSL sets which are around the same as last cycle.
Tomorrow is my OHP day where I’ll use the same strategy but do FSL for bench (elbow dependent)
Next week I’ll start hitting doubles with top set goal of
140-142,5 @9 for squats
150-155@9 for the DL, where I might need to try hook grip
92,5-95 @9 in the bench.
I’ll adjust the numbers depending on the day. Same fatigue load drop of 5% which should equate to 3-4 total work sets.
The week after will be singles with the same strategy, before my deload.
I have videos of my sets for this week and I’ll try to post them.
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