Hey man, thanks for the advice. Could be a good thing to try. That is just all sets of 5 with the same percentages and no amrap sets at the end - right?
Yep thatās it mate.
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Warm-up: Static leg stretches
Mains:
Sit-ups 15, 25, 40
Reverse hypers: 25, 25, 25
Floor corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrews: 20 es
Band sledgehammer: 20 es
Hang knee raises: 10 (wide grip and tight to also train capability towards pull-ups)
Band good mornings: 25
Band hip hinge - kneeling: 40
Farmers walk: 50kg - 125 steps
X-walks 20 es
Wednesday has become coreday lately - the idea is that because I do not tax the musclegroups I train the other days, I get away with working out 3 days in a row. So far it seems to be good.
I have organized this as 4 supersets: an oblique type, a sit-up and a reverse hyper set without breaks, short pause and repeat. And last a knee raise/sledgehammer/good morning superset.
Workout tunes. Skelator: Cyber Metal
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Ended up not training yesterday, so better get to it. Back/shoulder day it is.
Warm-up: Static leg stretches, band pull-aparts, greco pull-aparts, jumping jacks, glutes bridges
Mains:
Pull-ups, band-assisted - wide grip:
5,5,3,3,2,4 (Focussed on slow eccentrics, last set was should-width grip)
Dumbbell rows:
32 x 11
32 x 11
32 x 11
Overhead press:
8 x 5 (bar)
18 x 3
28 x 3
38 x 3
48 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
Dumbbell lateral raises:
8,4 x 12
8,4 x 12
8,4 x 12
8,4 x 12
Finishers:
Overhead band jackhammers: some
Seated high-row - green band:
10,10,10
Workout tunes: Accept: Balls to the Wall
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Warm-up: Static leg stretches, band pull-aparts, jumping jacks, shoulder mobility stuff, rotator cuff exercises.
Mains:
Pull-ups, band-assisted - wide grip:
3,3,3,3,3
Overhead press:
8 x 3
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 9
3 sets of ten @ 48kg has proved to be unexpectedly hard to reach, but am slowly getting there I think.
Barbell rows:
28 x 5
38 x 5
58 x 5
68 x 3
78 x 3
80 x 9
80 x 9
80 x 9
58 x 20
Felt my grip starting to slip a little in the last couple of heavy reps. The 20rep finisher was a sudden impulse - but felt good and am really feeling my back & lats right now.
Barbell floor press
12 x 8
32 x 8
58 x 15
58 x 15
58 x 15
My shoulders are not great, so have been easing back on this exercise lately - it is not that important.
RDL:
58 x 8
58 x 8
58 x 8
Finishers:
Superset of:
Band leg exercise (Hip/glute/quad): 15,15
1hand cross over chest: 15,15,15
Note on RDLs:This was the first time I have ever done this exercise. I have thought a lot about whether it is a good move to start adding deadlifts to my workouts. A discussion in the game changing realizations thread, kinda convinced me that the deadlift is mostly a goal in itself, for muscle specific training, other excercises is superior. But I still want to try my hand at deadlifts, if for not other reason than to gauge my ability to lift heavy stuff of the ground. So have decided to do them once a week for a while. Anyway, while researching alternatives I found RDLs which seems to be a great glutes exercise in itself - so now the I plan to do these once a week as well as the conventionals and see how that works out.
Workout tunes: Rosae Crucis: Il Re del Mondo
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Warm-up:
Static leg stretches, band pull-aparts, hip mobility stretches, jumping jacks
Mains:
Push-ups:
10, 20, 20, 20, 10
Deadlift:
58 x 5
68 x 3
88 x 2
100 x 2
108 x 10
Chin-ups - neutral grip
2,2,1,1
Finishers:
SS:
Band one-arm flye - low to high:
15, 15, 15
One-arm crossover band press, high to low
20, 20, 20
Hugging flyes:
20, 20, 20
Workout tunes: Kreator: Gods of Violence
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This was my deadlift test, attempting to find my training max.
108kg is everything I have and can fit on my pygmy bar.
The 10 reps went up fairly ok, probably had a couple more in me, but grip was starting to slip and I think my form was also declining.
According to various 1rm calculators, this means that my 1rm is around 144 kg - and my tm then 129,6 kg.
That is a bit more than I had expected and is kind of a problem, if I want to try a 5s pro cycle, as I will run out of plates already in week 1. The missing 2 kg for that week is probably no big deal, but I need to secure more for week 2 at the latest.
And my preferred source is out of stock and have been for ages. (I use rubber coated plates as I use them in our apartment. I could source some Taurus plates from Germany, but am worried about the smell (some rubber products smell rather strongly), so would really prefer to wait and get the right ones.) Oh well, first world problems.
Staying away from the gyms?
Yep. Seems to me to be somewhat contradictory, to be cautious in places like public transport, bars, shops etc, while spending time in a place that is ripe with other peoples breath & sweat.
Plus my gym acted liked idiots back at the first lockdown, so made it an easy choice. So are slowly building up a basic set of weights for home training On the plus side, not having all the shiny machines available, has made me focus and go back to basic, proven barbell work. So my progress has probably been better, than if I had stayed in the gym. But now I am beginning hit the limits a little bit.
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Do you know those days, where you feel energized, working out is a joy and the lifts seems to just fly up? Yeah, well, today was definitely not one of those.
Warm-up: Static leg stretches, band pull-aparts, jumping jacks, glutes bridges
Mains:
Pull-ups, band-assisted - wide grip:
3,3,3,4,3
Dumbbell rows:
32 x 12
32 x 12
32 x 11
Overhead press:
8 x 3 (bar)
18 x 3
28 x 3
38 x 3
48 x 3
60 x 3
60 x 3
58 x 3
58 x 3
58 x 3
This was just heavy today, every rep seemed to qualify for the Simo scale. Had trouble even swinging the bar up to start position
Dumbbell lateral raises:
8,4 x 12
8,4 x 12
8,4 x 12
8,4 x 12
Finishers:
Some core work; situps, sideplanks with twist, reverse hypers
Workout tunes: Castle: In Witch Order
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Pretty good overhead work, Simo or no Simo.
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All that Simo work will make you stronger in the long run.
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Thanks man. Not really satisfied that I regressed - but just one of those off days I think
Either that - or cause death by barbell 
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Great workout today - felt good and got everything done, even all the optional stuff.
Warm-up:
Static leg stretches, band pull-aparts, Greco pull-aparts, shoulder mobility stuff, hip mobility stretches, jumping jacks, external rotator exercises, v-crunches.
Sometimes it feels like I spend more time on the assist/warm-up stuff, than actually lifting, but probably necessary - at least I know that I feel way better when doing them.
Mains:
Pull-ups - band assisted, alternating grip (wide/shoulder width)
5, 3, 5, 3, 5
Overhead Press:
8 x 5 (bar)
18 x 3
28 x 3
38 x 3
48 x 10
48 x 10
48 x 10
So finally got the 3 x 10 up. Thatās a win of sorts. But form on the last couple of sets were atrocious, so are not 100% happy.
Barbell row:
28 x 5
38 x 5
48 x 5
58 x 5
80 x 10
80 x 10
80 x 10
58 x 20
Barbell floor press:
28 x 8
43 x 8
58 x 15
58 x 15
58 x 15
58 x 15
RDL:
58 x 8
58 x 8
58 x 8
At this point I see this as an assist for deadlifts, so are aiming for keeping this light. Later when I have gottten proficient at DLās, I can begin to look at progressing these.
Finishers:
SS:
Band 1 hand crossover chest press: 15, 15, 15, 15
Band leg exercises (hip/glutes/quad - a set for each in each set): 10, 15, 15
All in all the best workout in a while - timed my rest times ( around 150 seconds), but was not really strict about it. premiered some brand new wrist support straps, which helped my sore left wrist a lot in the pressing movements. So they are in for the time being.
Workout tunes: Dark Forest: Oak, Ash & Thorn
2 Likes
Ok enough of all that resting stuff, time to sweat some more.
Warm-up:
Hip mobility stretches, jumping jacks, band pull-aparts
Mains:
Push-ups:
10, 30, 17, 15, 15
I suck at these - partly because I am a fat bastard, partly because - shoulders.
Deadlift:
58 x 5 (warm-up)
68 x 3 (warm-up)
83,3 x 5 (~65%)
95,8 x 5 (~75%)
110,8 x 5 (~85%)
My first ever workout using (bits of) 5/3/1 philosophy. I did find a couple 10kg plates online, so I should be good for the first 2 weeks. (They are ok and were cheap(ish), so should really have bought an extra set, but wanted to check them out first. So will have to buy more for week 3. Oh well.)
Chin-ups - neutral grip, band assisted:
5, 5, 5
Finishers:
SS:
Band one-arm flye - low to high:
15, 15, 15
One-arm crossover band press, high to low
20, 20, 20
Hugging flyes:
20, 20, 20
Workout tunes: Pentagram: Day of Reckoning
2 Likes
Hi ho, hi ho, to core day we goā¦
Warm-up: Static leg stretches
Mains:
Sit-ups 15, 25, 40
Reverse hypers: 25, 25, 25
Floor corkscrews: 20
Sideplank w/twist: 20 es
Band corkscrews: 20 es
Band sledgehammer: 20 es
Hang knee raises: 10
Band good mornings: 25
Band hip hinge - kneeling: 40
Farmers walk: 50kg - 130 steps
X-walks 20 es
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Warm-up:
Jumping jacks, band pull-aparts
Mains:
Overhead Press:
8 x 3 (bar)
18 x 3
28 x 3
48 x 3
63 x 3
65,8 x 0
63 x 0
60 x 3
58 x 3
38 x 8
38 x 5
38 x 5
Barbell row:
50 x 15
50 x 15
50 x 15
Dumbbell lateral raises:
8,4 x 8
8,4 x 8
8,4 x 8
WFT? I very obviously did not have āitā today - failing the heavy single in press was not what I expected - and I really struggled with the following sets. So I backed off and just did some light sets today.
Going in, my shoulders felt fried, but they have done so before without hampering me much. Perhaps more importantly my core also is somewhat sore. Perhaps it is the added deadlifts that have an adverse effect on my recoveryā¦ will have to watch that.
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WTF? 
no wonder you failed the press.
( Just joking here please donāt be offended)
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He he, think I was too warmed up? Kinda get why you would think that -
(of course not)
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Been a few days since last workout, have had a head cold, so have not really been up to it.
Warm-up:
Hip mobility stretches, jumping jacks, band pull-aparts
Mains:
Push-ups:
10,25,23,22
Deadlift:
58 x 5
68 x 3
78 x 3
90.8 x 5
103.3 x 5
115.8 x 5
Chin-ups, band-assisted:
4,4,4,4
Finishers:
Supersets of:
1hand cross over chest: 15,15,15,15
One-arm flye - low to high 15,15,15
And fooled around some assorted band stuff aimed at pecs.
Workout tunes: Old Mother Hell: Lords of Demise
2 Likes