Terminater's Log

[terminater135]

7/4/23:

Bench press 65x5, 72.5x3, 80x1 (TM=85)

Press 35x10x5 (TM=57.5) (still very hard to do without resting more than 5 minutes between sets)
Chinups 6x5

Cut some assistance volume to give my upper body a little rest

[terminater135]

8/4/23:

Squat 100x3
Deadlift 130x5
rehab

Situps 3x10

No issues on squats or dl

[terminater135]

10/4/23:

Press 45x5, 50x3, 55x1 (TM=57.5) (easy single)

Bench press 50x10x5 (TM=85)
Barbell rows 50kg 5x5

Deadlift 140x3
my hams are pretty much rehabbed

[terminater135]

I will finish the challenge early, I need to lose fat and improve my now abysmal conditioning.
My short review of the program: it works, I am pleased with my strength and muscle gains, it helped that I did it on a dirty bulk.

I will start doing this program:
https://www.jimwendler.com/blogs/jimwen ... -dominance
I will run it 3/5/1, 5's pro on main lifts, and suit the assistance circuit to my abilities.

I don't expect to gain strength, but I will try not to lose any.

[terminater135]

BW: 90.75kg

12/4/23:
10 20" box jumps (emom)

Squat 75x5, 85x5, 97.5x5 (TM=107.5)

5 circuits:
Squat 75x3
Press 40x5 (TM=57.5) (@fsl weight)
Chinups 5 reps

The circuit was a bit challenging, but wasn't really difficult

[terminater135]

14/4/23:
10 5kg wall ball forward throw from chest (emom)

Bench press 60x5, 67.5x5, 77.5x5 (TM=85)

5 circuits:
Bench press 60x3
Barbell rows 60x5
Squats 10 reps

easy

[terminater135]

15/4/23:
10 60kg power cleans (emom)

Deadlift 107.5x5, 122.5x5, 137.5x5 (TM=152.5)

5 circuits:
Deadlift 107.5x3
Chinups 5 reps
Pushups 5 reps

tough

I also started doing 20 minutes fasted brisk walks on some mornings

[terminater135]

19/4/23:
10 24" box jumps (emom)

Squat 70x5, 80x5, 92.5x5 (TM=107.5)

5 circuits:
Squat 70x5
Press 37.5x5 (TM=57.5)
Chinups 5 reps

Tough, but not terrible

[terminater135]

20/4/23:
5x2 (doubles) 5kg wall ball forward throw from chest

Bench press 55x5, 65x5, 72.5x5 (TM=85)

5 circuits:
Bench press 55x5
Barbell rows 55x8
Squats 15 reps

[terminater135]

22/4/23:
10 62.5kg power cleans (emom)

Deadlift 100x5, 115x5, 130x5 (TM=152.5)

5 circuits:
Deadlift 100x5
Chinups 5 reps
Pushups 8 reps

a good conditioning workout

[terminater135]

26/4/23:
5x2 24" box jumps (emom)

Squat 80x5, 92.5x5, 102.5x5 (TM=107.5)

4 circuits:
Squat 80x5
Press 42.5x5 (TM=57.5)
Chinups 5 reps

I was breathing so hard and my heart rate was through the roof, I couldn't keep proper form at the 4th circuit and stopped there.

[terminater135]

27/4/23:
5x3 5kg wall ball forward throw from chest

Bench press 65x5, 72.5x5, 80x3 (TM=85) (botched the 3th rep bad enough I had to stop there)

4 circuits:
Bench press 65x5
Barbell rows 65x8
Squats 15 reps

Tried benching in the rack, was pretty bad

[terminater135]

29/4/23:
10 65kg power cleans (emom)

Deadlift 115x5, 130x5, 145x5 (TM=152.5)

4 circuits:
Deadlift 115x5
Chinups 5 reps (got 4 reps on last circuit)
Pushups 8 reps

Tough

1st cycle is over, I will run a 2nd cycle, but I won't change the TMs

[terminater135]

Cycle 2

BW: 89kg

3/5/23:
10 30" box jumps (emom)

Squat 75x5, 85x5, 97.5x5 (TM=107.5)

5 circuits:
Squat 75x5
Press 40x5 (TM=57.5)
Chinups 5 reps

not terrible, i'm getting better at this (conditioning)

[terminater135]

4/5/23:
10 10kg wall ball forward throw from chest (emom)

Bench press 60x5, 67.5x5, 77.5x5 (TM=85)

5 circuits:
Bench press 60x5
Standing dumbell rows 20kg (each side) 8 reps
Squats 20 reps

[terminater135]

6/5/23:
power cleans 67.5kg n/a (couldn't get the weight up)

Deadlift 107.5x5, 122.5x5, 137.5x4 (TM=152.5)

2 circuits:
Deadlift 107.5x5
Chinups 5 reps
Pushups 8 reps

had a bad day

[terminater135]

10/5/23:
5x2 30" box jumps (emom)

Squat 70x5, 80x5, 92.5x5 (TM=107.5)

5 circuits:
Squat 70x5
Press 37.5x5 (TM=57.5)
Chinups 5 reps

[terminater135]

11/5/23:
10 10kg wall ball forward throw from chest (emom)

Bench press 55x5, 65x5, 72.5x5 (TM=85)

5 circuits:
Bench press 55x5
Standing dumbell rows 24kg (each side) 8 reps
Squats 20 reps

[terminater135]

14/5/23:
power clean: ups to failure with 70kg

Deadlift 100x5, 115x5, 130x5 (TM=152.5)

5 circuits:
Deadlift 107.5x5 (tried last weeks weight again)
Chinups 5 reps
Pushups 8 reps

[terminater135]

17/5/23:
3x3 30" box jumps

Squat 80x5, 92.5x5, 102.5x5, 80x5 (TM=107.5)

I fell down from a short height climbing on a pullup bar on something unstable, twisted my ankle.
nothing serious but I finished my workout here.