50 mins cardio this morning.
Legs are STILL sore from Mondays squat sessions - cut is starting to hit my recovery now, should be an interesting few weeks.
Deadlifts tonight!
Week 3; session 3
foam roll x 5 mins
Box squats:
1" below parallel
Bar x some
60kg x 2
75kg x 2
90kg x 2 (x6)
Deficit pulls:
3" deficit
90kg x 3
137.5kg x 3
160kg x 3
177.5kg x 3
152.5kg x 3 (x2)
Speed pulls:
160kg x 1 (x5)
Pull ups:
BW x 6 (x2)
BW x 5 (x3)
Under hand rows:
85kg x 10 (x3)
BOR:
90kg x 5 (x4)
Shrugs:
140kg x 15 (x3)
GMs / Spread eagle sit ups:
37.5kg x 15 / 5kg x 8 (x3)
Comments
Off out update and vids later…
decent sesh earlier - was running on empty by the end of it though!! Here’s some vids:
Speed reps:
sumo:
conv:
Deficit pull:
Nice work. Not too shabby on the deficit pulls. How are you holding up given the carb restrictions? I know I’d be crying like a bitch for a couple pieces of toast or some carb source, lol.
Well it’s been about 3 weeks now - was fine up until this past week where I have really found recovery to be difficult!!
Will see how it progresses!
Week 3; session 4
warm up x 10 mins
Bench:
60kg x 5
75kg x 5
90kg x 3
100kg x 3
CGBP - 3 board
110kg x 5
110kg x 5
Seated Military press:
Press to top of head
65kg x 10 (x2)
Decline CGBP:
82kg x 8 (x3)
82kg x 7
Combination of shoulder rehab, press downs, leg raises…
Comments
Another decent sesh - no spotters or anything this morning, so had to be careful on the benching…nearly risked that final couple of reps, but glad I didnt haha!
Spent the day at the british champs for the GBPF yesterday, saw some great lifting! Cant wait to get up there now!
Massively impressed to see you continually putting in this good work whilst making that cut. What’s the scale saying now? Those deadlifts were very fast by the way - decent work mate.
[quote]Element_26 wrote:
Massively impressed to see you continually putting in this good work whilst making that cut. What’s the scale saying now? Those deadlifts were very fast by the way - decent work mate.
[/quote]
Thanks mate.
I have to say though, it is starting to get really tough now - I am currently sat at 215 in the mornings…although I have leaned out some too.
Deadlifts felt great! Just hope all this work pays off even though I am cutting…hoping to see some decent gains.
Week 4; Session 1
warm up x 10 mins
Squats:
70kg x 3 (x2)
100kg x 3
120kg x 3
Add belt
150kg x 1
157.5kg x 5 (x5)
Olympic pause squat:
Beltless
132.5kg x 5 (x2)
1 leg DL:
25kg x 6 (x2)
GHR / Side bends / Plate twists:
BW x 15 (x4) / 25kg x 8 (x2) / 10kg x 10 (x2)
Clam shells/ Single leg Glute bridges:
Mini band x 12 (x3) / BW x 15 (x3)
Comments
Dead. The 5x5 are seriously tough now, I lost more form a little - 1st set was a little rough, hips shooting out of the hole…the sets 2 and 3 were much better, then the final few reps of sets 4 and 5 were back to hips again lol…to be expected I guess.
everything else was done as fast as possible in a circuit style, just to get everything done - this session gives me the worst doms!! onwards!
video of the 2nd or 3rd set - I cant remember lol
That didn’t look too bad. You can see the accumulated fatigue is there, but it looked like you handled the weight just fine. Nice work.
Thanks dude - that was a shaky set - I nailed the tech on the next couple of sets for sure. Not sure how much more is in the tank on the 5x5 set up!! Maybe one more week…that was a 9/10 for me!
I think the change-up in sets/reps is close. It might not be until after the deload, but I could be wrong. Your deload will be a big help. For me, gains via 5x5 usually run their course after about 4-5 weeks depending on how aggressive I am with the week 1 weight. Josh started me of at a decent level, but I didn’t really start banging against the ceiling until week 7, though in fairness my quad tweak had an appreciable impact. Not even making it to 5 with 390 was an obvious cue the gains have stalled.
^^
I hope so, I am ready for some heavy triples - anything other than 5x5 lol
50 mins cardio this morning! Bench day later…
Ordered a new power cage, bench and a few other goodies for the set-up - should be about complete now, apart from a few specialist items, currently have:
Power cage, bench, bar, GHR, KBs, db’s, powerlifting bench, prowler, lots of plates…
Week 4; session 2;
foam roll x 5 mins
Bench Press:
Bar x some
60kg x 5 (x2)
80kg x 3
100kg x 3
first rep paused
110kg x 5 (x3)
Dead Bench:
97kg x 1 (x8)
Scapular Retractions:
x12 (x3)
Flys / Overhead Shrugs:
13.5kg x 15 (x3) / 37.5kg x 15 (x4)
db tricep ext paused / Zottman Curls :
13.5kg x 15 (x5) / 20kg x 12 (x5)
Plank/ side planks:
1 min (x2) / each side x 45 sec
Comments
Teh pumpzzzzzzzzzzz dear lord, I could barely drive properly after that haha first time for a while!! Bench was solid, little more in the tank…dead bench is still comfortable, speed slowed slightly after rep 6.
50 mins fasted cardio
feeling pretty fresh this morning…perhaps adapted a little more to the harsher diet after the hell of last week. Very busy weekend, so the I am going to be training 3 days consecutively now…
bring on the deads tonight!
[quote]Adam-F wrote:
50 mins fasted cardio
feeling pretty fresh this morning…perhaps adapted a little more to the harsher diet after the hell of last week. Very busy weekend, so the I am going to be training 3 days consecutively now…
bring on the deads tonight![/quote]
Three in a row? Ouch. You have a cheat day coming up soon, or does Shelby not give you any?
I don’t get any 
well not yet anyway, my weight has been fluctuating like a bitch for weeks - only really started to see significant weight loss this past week or two (dropped 3lbs last week)…
I guess we’ll see how the loss goes this week etc
I feel fresh after last nights bench…deads are always tough anyway, it’s tomorrow that should be interesting lol
[quote]Adam-F wrote:
I don’t get any
well not yet anyway, my weight has been fluctuating like a bitch for weeks - only really started to see significant weight loss this past week or two (dropped 3lbs last week)…
I guess we’ll see how the loss goes this week etc
I feel fresh after last nights bench…deads are always tough anyway, it’s tomorrow that should be interesting lol[/quote]
In that case, this is for you 
