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M.T

Juggernaut Barbell

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5X5 week 3 day 1

102.5kg

Squats

1x10 @60

1x6 @100

1x3 @120

1x2 @140

5x5 @150 b/kw

Bench

1x10 @60

1x5 @100

1x5 @105

1x5 @115

1x5 @120

1x5 @130 ww

Power Cleans

5x5 @40

Weighted Dips

1x5 @10

1x5 @15

1x5 @25

Comments

Interesting session today, missed last nights day 1 due to being rather i'll (swollen tonsils, drowsy blah blah blah) so no work today still felt like arse went in for a morning session Cursed up and got to Squatting. Think it took me just under 2 hours to get my Squats done just took my time chatted in between sets with OB and Quig first set @ 150 was rough as. Wrapped up lose and the weights flew up, little bit of coaching from OB and probably the best 150 I have ever done! Thanks OB and Quig for spotting.

Bench started off rough which is unusual for me felt a little shoulder niggle but it seemed to fade as I went up thankfully 130 flew up good with the ww on. Would usually grab a spotter for that weight but backed myself and it paid off.

Rest was good too kept Power Cleans @40 instead of the prescribed 55kilo didn't want to over do it for heavy deads tomorrow as i'm cutting my rest a day short. Clocking up 2.5-3 hours at the House so fatigue was well settled in dips feeling strong too like them.

Dozing off as I type this so more rest and should be back in tomorrow for Deads \:D/

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5X5 week 3 day 2

no comment

Squats

1x10 @60

1x6 @100

1x3 @110

1x2 @120

5x5 @130 belt

Overhead pin press

1x5 @40

1x3 @60

5x5 @75

Deadlift

1x4 @70

1x3 @120

1x2 @150

5x5 @190 Hook grip belt sets 1-2

Weighted chins

1x5 @20

1x5 @15

1x5 @5

Comments

Sore thumbs but felt so good

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5X5 week 3 day 3

Squats

1x10 @60

1x3 @100

1x3 @110

1x5 @120 b

1x5 @130 b

1x5 @140 b

1x5 @150 b+kw

1x5 @160 b+kw

Bench

1x10 @60

1x4 @100

1x2 @110

5x5 @120

Turkish get ups

1x10 @5lb

1x10 @15lb

1x10 @20lb

Power Cleans

1x4 @40

5x5 @50

Comments

Good session today topped off a mean week! My workouts have not been reflecting how I have felt all week, it's been quite the opposite. Been tired and sick all week not feeling like training and taking a few days off and picking it up a day later. Did yesterdays session today and felt awesome under the bar.

Had no issues with 160 what so ever will stick a vid up soon, my RPM knee wraps feel great I like the how they feel and give me more confidence don't think 150 phases me anymore like it did in Smolov mental barrier broken.

Bench was good too still getting a right shoulder niggle which we both think is due to me switching to wide stance Bench so i'm going back to middle finger on rings which is my strongest stance anyhow and 120 gave me no worries nice and quick off every set.

Was pretty f*@ked after those 2 so wrapped up after PC's and off to Nandos for a feed.Week 4 come at me.

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5X5 Week 4 day 1 (last nights session)

Squat

1x10 @60

1x5 @100

1x3 @120 b

1x2 @140 b

3x5 @160 b+kw

1x4 @160 f*@ked last rep

Bench

1x10 @60

1x4 @80

1x5 @105

1x5 @110

1x5 @120

1x5 @125

1x4 @135 ww

Power Clean

1x5 @40

1x5 @45

1x5 @50

1x5 @55

1x5 @55

1x5 @60

Dips

1x5 +25kg

1x5 +15

1x5 +5

Comments

Tough day at the office today the MT from last week was not present. Squats were not on at all 160 was a struggle was very gassed by the 4th set tried to make the last rep deep and got stapled for the 1st time since comp wasn't very happy with that and wanted to save some energy for the big bench session so I called one set short and moved onto bench.

Bit of redemption here all set/reps felt strong and fast only struggled on the last rep of 135kgs had a stall and I thought I had it then my spotter grabbed the bar so we will never know...Watched the vid and the bar was traveling forward a tad so maybe a good call but I still would prefer to grind it out and have it fall on my chest then to cut it short.

PC's were pretty choice not sure if I have done 60kg before felt strong even though was well fatigued by now.

Dips are good fun like wearing the House bling.

This week was always going to be tough so just need to grind through it then it's deload YUSS.

update on the body> I now have a niggly right knee, sore shoulder and still have the cold hanging around

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5X5 week 4 day 2

102.5 had lots of Pizza today still not 103

Squats

1x10 @60

1x8 @80

1x4 @100

1x3 @110

1x2 @125

5x5 @135 belt

Over head pin press

1x5 @40

1x4 @60

5x5 @80

Deads

1x3 @70

1x2 @120

1x2 @170

5x5 @200 belt

Comments

Yeah WOW what a session today was and den some. I cannot remember ever feeling this fatigued before and still carrying on to finish the sets :angry: Seriously though 5x5 @ 200 was the toughest thing I have done in this program yet but used my get out of jail free card on Tuesdays heavy squats so had to power on.

Squats were tough aswell for a "light day" had to grind them out got depth etc ok but fark me. THEN we had heavy arse Pin Press to bang out which was almost to failure then move onto the deads. Cut the weighted chins out of today we were clocking up 3 hours at the House.

Back to deads had about 2 sets @5 then was getting very tired on the 4th-5th reps so we made the call to drop the sets to 3 and going on with that until we finished our prescribed 25reps @ that weight. Hence why we took so long but was the only way to get it done and we didn't need to cut reps out ended up doing my last 10 reps as follows 3,3,4,1 Done dusted home food sleep.

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5X5 week 4 day 3

102.4 Pre Joes 103.5 post

Squats

1x10 @60

1x6 @100

1x4 @110

1x2 @120

1x5 @130 B

1x5 @140 B

1x5 @150 B+kw

1x5 @160 B+kw

1x5 @170 B+kw

Bench

1x8 @75

1x6 @85

1x4 @100

1x2 @110

5x5 @125

Power Cleans

5x5 @40

Weighted Chins

1x5 @10

1x5 @20

1x1 @50 miss

1x1 @40 miss

Comments

Top session today everything jelled just awesome. Didn't have any issues this time with Squats 170 went up good.

Bench was average got them all out but still have a little shoulder niggle there that's on the back of my mind.

Kept PC's at 40 today really wanted to try and nail the form down got much better after some help from the Oly lifter whose name escapes me......

Chins got a bit side tracked with Liam's challenge of +50kg bw chin, was no where close tried 40 and still didn't happen may give it another go when I'm 100% not at the end of my program.

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better after some help from the Oly lifter whose name escapes me......

Tash! :grin: she is awwweeesome lifterer!

Oh yeah thanks Vee.

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5X5 week 5 Deload

No weight today

Squats

1x10 @60

1x8 @100

1x5 @120

1x2 @140

3x3 @160 B (kw sets 2-3)

Bench

1x8 @60

1x5 @100

1x3 @110

1x3 @120

1x3 @135

Power Cleans

5x3? @40

Dips

1x3 +10

1x3 +15

1x3 +25

Comments

Cruisy session today the deload is very welcomed indeed.

Squats were good warming up think I got a belt less PB on the 140 and thought I'd give 160 a shot with no wraps and that was ok not below parallel maybe just on or tad high so wrapped up and smashed em out.

Bench did not feel good at all asked for a spot on 120 just incase my shoulder gave out on me, only way I got through this was with some ICE spray so banged it out as fast as I could then I could worry about the pain later. Better not hold me back I got 145 3x3 in a few weeks.

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5X5 week 5 deload

103 catching Drizzt up again

Squats

none \:D/

OH pin press

1x8 @20

1x6 @40

1x4 @60

3x3 @80

Deads

1x4 @70

1x3 @120

1x2 @170

1x1 @190

3x3 @200 belt sets 2-3

Weighted Chins

1x3 +5

1x3 +15

1x3 +20

Comments

Nice short session today thought we had Squats scheduled in but nope just the 3 exercises which was awesome.Not to say they felt easy s*#t nearly failed on the OH presses that felt alot hard than last week. Deads were also pretty darn tough had to go alt grip and belt up to grind them out but liking the 3x3 as opposed to the 5x5 so things looking ok at the just over midway point.

Chins were good money

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Might have to make one up I think BJ

5X5 Deload

103 kg

Squats

1x3 @135

1x3 @155 b

1x3 @170 b +kw

Bench

3x3 @125

Turkish get ups

1x3 ps @5lb

2x3 ps @25lb

BB rows

3x10 @60

DB side raises

3x8 @25lb

OH band pushdowns (Blue)

3x15

Comments

In a hurry left off my warm up sets but you get the idea.Pretty choice session today loving the 3x3 right now. working up to 170 knew it was going to be easy had the confidence there and got it out ok so not complaints there.

Bench feeling bit better warmed the should up good today but still far from 100% needs some deep tissue massage and time and shull be riite mate.

Left out Power Cleans today did some BB rows instead and hit up some assistance pretty much the same as what I did on Weds but didn't mind doubling up should be good for me right?

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5X5 deload week 2

104 kg yerr buddy getting back up there thanks to home made currys and burgers.

Squats

1x1o @60

1x8 @100

1x5 @120

1x3 @140

1x2 @150 b

3x3 @165 b

Bench

1x8 @60

1x5 @90

1x3 @110

1x3 @125

1x3 @135

Power Cleans

3x3 @60

Dips

1x3 @10

2x3 @20

Comments

Great sesh today to say the least. Attacked squats with vengeance 165 for 9 reps (3x3) no wraps necessary felt awesome. Looking back 2 weeks ago when I was failing 160 x5 x1 felt pretty choice. Drizzt smashing out his 200 or 205 with no wraps also was just great to see I don't think either of us would have thought this possible so early in the program.

Seems I can't have a good Squats AND Bench day, wasn't too pleased with my shoulder but pushed on got through the sets ok.135 felt much better than last time @5 so cannot complain.Rest was standard dips again tugging on the shoulder didn't go over 20kgs.

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Assistance

Didn't weigh in

Tricep pushdowns

4x10 stack (50-60kg???)

BB bicep curls (concentrated) ss OH tricep extensions

3x10 @45kg ss 3x14 @30lb

Lat pulldowns

4x10 @50lb

GM

2x10 @60kg

Comments

Just the usual today nice and quick good pump will stretch out at home have a roll out on the PVC after dinner.

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5X5 Deload week 2

104.1

OH pin press

1x10 @bar

1x6 @40

1x5 @60

3x3 @80

Deads

1x5 @70

1x3 @120

1x2 @170

1x1 @190

3x3 @205

Chins

1x3 @5

1x3 @15

1x3 @25

Assistance

Standing calf raises ss leg extensions 3x12

face pulls 3x12

Comments

Start with the OH press which don't seem to be getting any lighter for me still pretty tough to bang out but not as taxing as last week.

Deads were pretty good today felt allot more snappy and although form was off sets 1/3 set 2 was perfect and felt great.

2 main things I need to remember now are holding the breath in at the top keeping tight and resetting at the bottom and keeping the hips low leaning back more taking the edge off the weight both of which I was not doing last week and the footage showed.

So with those small tweaks feeling much much better about deads in fact almost excited for next weeks 210 aaalmost.

Chins were ok, tacked on some assistance because Drizzt missed his assistance day yesterday but we may cut out the weds altogether and tack it onto Thursdays session like we have done with sat.

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