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5’s Week: Cycle 6
Day 1
Squat TM: 90kg
Bench TM: 62.5kg
Mobility:
- Ankle, T-Spine, TFL Stretch
Warm-up, GIant-Sets:
- 3x10 Band Dislocates
- 3x15 Band Pull-Aparts
- 3x10 GHR’s
- 3x15 Monster Walks
Squat: Squat / Face Pulls
- 35x5, beltless / 45x15
- 45x5 / 45x15
- 55x5
- 57.5x20+5, with belt
Bench: Bench / Single-Arm Planks
- 25x5 / 15s each side
- 30x5 / 15s each side
- 37.5x5 / 15s each side
- 40x5x10 / 4x5, 1x8 Pull-Ups
Assistance:
- 3x10 RGLPD’s, 45kg
- Skullcrushers: 20x15, 25x15, 27.5x8
Finished with Quad and Lat stretching
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5’s Week: Cycle 6
Day 3
Squat TM: 90kg
Bench TM: 62.5kg
Deadlift TM: 105kg
Mobility:
- T-Spine mobility
- TFL Stretch
Warm-Up:
- A1: 3x10 Band Dislocates
- A2: 3x Left Ankle Mobility
- B1: 3x15 Band Pull-Aparts
- B2: 3x5 GHR’s (harder setting)
- B3: 3x15 Monster Walks
Squat: Squat / Face Pulls
- 35x5 / 45x15
- 45x5 / 45x15
- 55x5
- 57.5x5
- 67.5x5 with belt
- 77.5x5 with belt
Bench: Bench / RKC Planks
- 25x5 / 15s
- 32.5x5 / 15s
- 37.5x5 / 15s
- 40x5
- 47.5x5
- 52.5x5
Deadlifts: Deadlifts / Band Triceps Pushdowns
- 60x5 / 20
- 67.5x5 / 15
- 80x5 / 20
- 90x5 with belt
Finished up with chest, lat and hamstring stretching
5’s Week: Cycle 6
Day 3
Squat TM: 90kg
Press TM: 37.5kg
Mobility:
- Hang, TFL Stretch
Warm-Up, Giant Sets:
- 3x10 Hurdle Step-Overs
- 3x10 Band Dislocates
- 3x15 Band Pull-Aparts
- 3x10 GHR’s
- 3x15 Monster Walks
Squat: Squat / Face Pull
- 20x2x15
- 35x5 / 35x15 / 5 Med Ball Push Throws
- 45x5 / 35x15 5 Med Ball Push Throws
- 55x5
- 57.5x20, with Belt
Press: Press / SA Planks
- 20x5 / 15s per side
- 25x5x10 / 4x15s per side
Rows: Rows / Push-Ups
- 30x4x15 / 4x10
- 30xAMAP, iso hold on last rep / AMAP, iso hold on last rep
Notes
- Hip was feeling very funky when I woke up - it’s a recurring pain I get around the rim of the Illiac Crest (look at those physio buzzwords
) - so I decided to take longer to warm up the hips. Hence, 2 extra warm up sets for squats and step overs
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Warmups are your friend. I got a tweak from rushing the warmups. Your body and training will thank you
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Here’s a funny thing: I’ve progressively reduced my warmups to the point that now they’re just light pump work before my work set. I’ve also cut the number of workup sets right down. There is absolutely zero difference in how I feel so far. Been doing it for six or so months now.
What I’ve never skimped on is stretching after training.
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Not gonna lie, this is what I hate doing the most.
I find that the warm-up is more just a mindset thing (ie gets me focused). Do you usually just come into the gym ready to go etc?
In a word, yes. Some days it might take a few sets to get into the groove, but I’m generally ready to go a few hours before I get there.
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Hahaha. This for sure. Some days I just dream of iron while working.
3’s Week: Cycle 7
Day 1
Squat TM: 90kg
Bench TM: 62.5kg
Mobility:
- T-Spine
Warm-Up, Giant-Sets:
- 2x10 Band Dislocates
- 2x15 Band Pull-Aparts
- 2x12 GHR’s
- 2x15 Monster Walks
- 2x5 Step-Overs
Squat:
- 35x5 / 35x15 Face Pulls
- 45x5 / 25 Band Pull-Aparts
- 55x5
- 62.5x15+5, with Belt
Bench:
- 25x5 / 15s RKC Plank / 5 Pull-Ups
- 30x5 / 15s RKC Plank / 5 Pull-Ups
- 37.5x5 / 15s RKC Plank / 5 Pull-Ups
- 42.5x5x10 / 5x5 Pull-Ups
Assistance, Super-Sets:
- 20x15, 25x3x8 Skullcrushers
- 45x2x10, 45xAMRAP RGLPD’s
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haha looking big bro
Happy birthday btw!!! hope you had an awesome day.
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When you finna get turned into a don’t skip leg day meme
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Squats 3x a week
Has no gains
Finna kms bro
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Those shoes though. Do you even have on shoes? What kind of homo wears socks out for their bday.
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If you dont ironically wear avocado socks with $8 slides from kmart, are you really enjoying life?
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Looking solid mate! If only downlights were the only lights everywhere haha
To quote a good mate: “If god were real he’d make the sun look like bathroom lighting”
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