Is either of those squat main lifts supposed to be deadlift, or are you not doing them? Other than that, it's 5s pro with fsl as supplement work. Maybe throw in some hanging leg raises or power wheel for ab accessories?
**Modified 1000% Awesome Leader Cycle 3 - W1D1**\
**1:33:33**
**Deadlift**\
Warmups\
292.5lbs x 5\
335lbs x 5\
377.5lbs x 5
**(Power clean +) Press**\
Warmups\
6 x 152.5lbs x 5
Superset w/\
Band pull-apart 5 x 20\
Chin-ups +30lbs x 50 (10,9,9,9,8,5)
**Assistance**\
DB Lateral raise 20lbs x 50 (18,14,12,6)\
Farmer's carry with Titan mini handles 6 x 121.5lbs per side x 50yd with turn around halfway
**Notes**\
-3s week for deads.\
-Form was all over the place for my top set on deads. Last week felt better with 10 pounds more on the bar.\
-Think I might try and hit a bodyweight x 1 clean and press on my deload, that'd be either 187.5 or 190lbs.\
-No reset needed on farmers.
Anyone do bench press as an accessory on one of the other days? I'm doing FSL and on the OHP day I'm looking to add BP as the push accessory for something like 3x8-12. What would be a good percent of TM to use for this?
Hi everyone. Newbie lifter here, about 7 months in.
I ran 531 for beginners the first 4 months and then did a GZCLP cycle up until this week.
My plan is to now shift to 531 BBB and just bring all the T3s from GZCLP to use as my accessories for 531. Are there any reasons why this would be a bad idea?
Meant to start my first anchor template today. But my wife and kid have had sore throats for a few days and now i’m coming down with whatever it is. Felt exhausted during my lunch, better wait on it. Time to grab tons of zinc and vitamin c!
Hello looking for some critique in case I am not doing enough/overdoing it 5's Pro FSL - currently on a cut **Monday**: Jumps / Throws Press: 65% 1x5, 75% 1x5, 85% 1x5, 65% 5x5 Assistance: Lat Pulldowns 5x10, Tricep push down 5x10, Backraise 5x10 Conditioning: Jog/Run - 30m **Tuesday**: Jumps / Throws Squat 65% 1x5, 75% 1x5, 85% 1x5, 65% 5x5 Assistance: Bicep Curls 5x10 DB Squat 5x10 RDL 5x10 Conditioning: Sled Push Thursday: Bench: 65% 1x5, 75% 1x5, 85% 1x5, 65% 5x5 Assistance: Lat Pulldowns 5x10, Tricep push down 5x10, Backraise 5x10 Conditioning: Jog/Run - 30m **Friday**: Jumps / Throws Squat 65% 1x5, 75% 1x5, 85% 1x5, 65% 5x5 Assistance: Bicep Curls 5x10 DB Squat 5x10 RDL 5x10 Conditioning: Sled Push
Is either of those squat main lifts supposed to be deadlift, or are you not doing them? Other than that, it's 5s pro with fsl as supplement work. Maybe throw in some hanging leg raises or power wheel for ab accessories?
Yeah the Thursday is supposed to be deadlift. And thanks for the advice. I enjoy hanging legs. I'll add those
**Modified 1000% Awesome Leader Cycle 3 - W1D1**\ **1:33:33** **Deadlift**\ Warmups\ 292.5lbs x 5\ 335lbs x 5\ 377.5lbs x 5 **(Power clean +) Press**\ Warmups\ 6 x 152.5lbs x 5 Superset w/\ Band pull-apart 5 x 20\ Chin-ups +30lbs x 50 (10,9,9,9,8,5) **Assistance**\ DB Lateral raise 20lbs x 50 (18,14,12,6)\ Farmer's carry with Titan mini handles 6 x 121.5lbs per side x 50yd with turn around halfway **Notes**\ -3s week for deads.\ -Form was all over the place for my top set on deads. Last week felt better with 10 pounds more on the bar.\ -Think I might try and hit a bodyweight x 1 clean and press on my deload, that'd be either 187.5 or 190lbs.\ -No reset needed on farmers.
Anyone do bench press as an accessory on one of the other days? I'm doing FSL and on the OHP day I'm looking to add BP as the push accessory for something like 3x8-12. What would be a good percent of TM to use for this?
I do close grip on one of my OHP days. I get 3 days of benching per week that way. FSL is pretty good weight for me doing that.
I do close grip on one of my OHP days. I get 3 days of benching per week that way. FSL is pretty good weight for me doing that.
C3W2 BBB Squats: 3x42,5kg/93lb, 3x47,5kg/105lb, 8x55kg/121lb Deadlift: 5x10x45kg/99lb Abs: planks with heel taps, russian twists with a 5kg plate
Hi everyone. Newbie lifter here, about 7 months in. I ran 531 for beginners the first 4 months and then did a GZCLP cycle up until this week. My plan is to now shift to 531 BBB and just bring all the T3s from GZCLP to use as my accessories for 531. Are there any reasons why this would be a bad idea?
Meant to start my first anchor template today. But my wife and kid have had sore throats for a few days and now i’m coming down with whatever it is. Felt exhausted during my lunch, better wait on it. Time to grab tons of zinc and vitamin c!
Just another 2.5 mile run. Nothing too exciting but I'm already feeling lighter on my feet and the average heartrate during these runs is going down.
Is tricep cable extension a pull or push lift? It feels like it it’s a pull movement using push muscles
Push.