Will cut out some pressing work, tapering anyway to 1RMs, but my left shoulder is mad at me. Pressing was not comfortable. I think last Sunday’s work took a toll on it. 180x2 might be a PR, not sure. Think I had one more grindy rep too. Rest of the work was deloaded, and dropped incline press to help shoulder heal.
Squats
255x2, 275x2, 295x2, 315x2, 335x1, 245x2, 230x3, 215x20
(Paused cg push ups 3x10 alt with Pull-ups +25x3x6)
RDL (deload)
135x5, 5, 5
Single Leg Squats
3x10
-with-
Seated Leg Curl
150x3x20
Barbell curl
45x85+15
Knee feels great, left shoulder feels like shit! glad assistance is tapering to get some stress off it. Squat goal of 345 next week should not be a problem.
Finally in the 300lb club, and only 15lbs from 3 plates. Hit a slowed sticking point but pushed right through. Left shoulder is a angry at me. Bench it’s not so bad, but OHP is uncomfortable. These deloads should help get it corrected, along with cutting back on some pressing. 305 should be doable next week.
Hit the 345 goal. 3/4 goals met, just 305 bench remains. Already hit 300 during cycle, not sure if I’m going to go for the 305 with the wonky shoulder. We’ll see how it feels Thursday. Very happy with the cycle, and glad I finally stuck to and finished something!
Warmup
Mobility
Med ball slams 3x5
-with-
Chinups 3x5
Bench
225x3, 275x1, 305x0, 225x10
Deadlift
315x3, 3, 3, 3, 3 EMOM
Have all kinds of excuses for missing 305. Sick with a nasty cold, sleep deprived, work is crazy right now…etc. Not at all concerned about the miss, which was barely missed at that.
All in all a very successful cycle of Average to Savage. Hit a 345 squat, 300 bench, 435 dead and 190 OHP.
Will be running Thib’s Layers for 8 weeks, then possibly a run at cycle 2 of average to savage.
LAYER 1: Ramp up to your 2RM (maximum weight you can lift for 2 reps)
LAYER 2: Perform 3 cluster sets of 4-6 reps with 90% of your 2RM… a cluster set is a set in which you rest 10-15 seconds between every repetition (re-rack the weight)
LAYER 3: Perform 3 sets of 4-6 reps with 70% of your 2RM using a slow eccentric/lowering (5 seconds)
LAYER 4: Perform 1 set of maximum reps with 60% of your 2RM
Warmup
Mobility
Pull-ups 3x5
60 5lb various laterals
DB Laterals
20x15, 15, 15
-with-
Band Ext
30, 20, 20
Still have a nasty cold, but don’t think it affected the workout much if any. Shoulder still dodgy. Will be interesting to see how it feels tomorrow after all that OHP volume. It wasn’t very painful, just nagging. Stretching it and rolling it. Enjoyed the workout. This is going to be a grueling program, I can already tell. I will not be grinding reps every workout, that’s for sure. If I did, I’d only last a few weeks on this program.
Rev Lunge: 10’s x 10, 10, 10
-with-
Back Ext: 10, 10, 10
-with-
Machine Preacher Curl
X3
Still sick, but got meds so should be on the mend soon. Not much energy for this one, but got through it, barely. Going to be so sore lol. 295 felt a little heavy, so called that as my 2RM for the day. 265 was 90% of that, which is used for the r/p’ing in layer 2, but backed off 10lbs bc I just didn’t have it today. Layer 3 holy shit 5 second eccentrics lol. Was supposed to be 205, but was gassed at this point with a migraine so put 185 on. Struggling! Then the amrap, lol, nothing left at that point.
Was glad to get to the quick assistance work. Going to be a brutal 8 weeks!
Decline DB Tri Ext
20x20, 30x20, 20, 20
-with-
Face Pull
60x20, 20, 20, 20
Starting to feel better. Still getting used to this volume. I may stick to similar weights next week as I continue to acclimate to this method, then will start increasing weight week three. I had planned on doing landmine presses, but after all that benching it was unnecessary.
I am 10/10 sore in my entire lower body. The full effect did not hit me till this morning, 36 hours after my squat workout. Tried to roll tonight the best I could, but it was absolute torture. I love getting sore, but not like this!
Deadlift tomorrow. Really hoping for some recovery before gym tomorrow.
Paused Goblet Squat
80x10, 80x10, 80x10
-with-
DB SLDL/RDL
35’s x 10, 10, 10
DB Curl
20x10x10 (15 sec rest)
Ab Wheel
16, 16, 16
What a week. I’m so sore. All over. Going to bed early tonight hoping I can catch up on recovery and get closer to beating my cold. Deadlifts we’re very strong today. 415x2 we’re very fast, had 5 for sure. I love the cluster work, really helps me work on form, completely resetting each set up.
Loving the program. Just have to make sure I don’t burn myself out, this is very demanding training.
No shit! I’m no stranger to DOMS, but this is something like I’ve never felt before. It’s not so much the volume, but more so the techniques. Body should acclimate, hopefully fast lol, because I can’t live like this!!!
This will coincide well with an effective cycle of CT’s Layers. I’m cautiously optimistic. Deadlift I’m not worried about, the others will take work and a healthy body. If I’m feeling real good on Layer 1 at any point over the next 8 weeks, I will attempt PRs. I need to start running too, lol.
Shoulder not good. Should have probably stopped pressing, but I’m hard headed. Got to figure out what to do about this. May drop OHP at least while this all gets sorted. I think it’s an inflamed bicep tendon. I’m also going to stop pushing so hard on the 2RM, which sets the rest of my weights. I can tell I’m already on my way to burnout. I should have probably deloaded before this cycle. May take the next two weeks on this program with 50% weights to promote some healing.
Will start with 85% of above numbers, making training maxes:
Front Squat: 210
Bench Press: 235
Deadlift: 355
OHP: 140
2 cycles (leader):
Mobility/Warm Up
Jumps/Throws - x15
Main Lift: 5’s Pro
Supplemental: FSL 5x5 (second cycle will be SSL)
Assistance: Push, Pull, Single Leg/Core - 50 each category
Conditioning
1 cycle (anchor):
Mobility/Warm Up
Jumps/Throws - 15
Main Lift: 3/5/1- Push for PR’s on week 1 & 3 + Jokers if a good day
Supplemental: FSL 5x5
Assistance: Push, Pull, Single Leg/Core - 50 each category
Conditioning
