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Deadlift C6W1
Weight: 74.5kg
Start: 17:00

Rowing and motor pattern work/ dynamic stretching to warm up

Conventional Beltless Deadlift
50-5x3
70-3x2
90-2x2

Been busy past week so not had time to log but here is this weeks first two workouts:




Squat C6W1
Weight: 74kg
Start: 16:30

Squat

Cycle 6 Training Maxes
Squat: 160kg
Deadlift: 190kg
Bench: 100kg

Forgot to post this.
Should have been posted on Monday.


Squat Deload C5
Weight: 73.5kg
Start: 17:35

Squat
50-5x2

Deadlift and Bench Deload C5
Weight: 74kg
Start: 19:45

Row and warm up

Deadlifts Conventional
50-5x3
70-3x2
90-5

Bench C5W3
Weight: 73.5kg
Start: 16:05

More Bryce Lewis based warmups to start

Bench + Pullups
Bar-5x2
40-5 + bw-3
50-4 + bw-3

Deadlift C5W3
Weight: 73.5kg
Start: 17:00

Warmed up with 5 mins rowing and then some dynamic stretching and light barbell complexes I'd seen Bryce Lewis do. Seemed to pay off well.

Belt-less...

Paused Bench C5W3
Weight: 73.5kg
Start: 19:00

Paused Bench + Chins
Bar-5x3
40-5 + bw-3
50-4 + bw-3
65-2 + bw-3
(77.5-2 + bw-3)x10 (Volume PR)

Squat C5W3
Weight: 74.5kg
Start: 16:15

High Bar Squat
Bar-5x3
50-4x2
70-3x2
90-2x2
105-2 (belt added, this set onwards)

Bench C5W2
Weight: 73.8kg
Start: 18:00

Bench + Pullups
Bar-5x3
40-5 + bw-3
50-5 + bw-3
55-3 + bw-3
62.5-5 + bw-4

Deadlift C5W2
Weight: 74kg
Start: 17:15

Conventional Deadlifts, belt-less
50-5x3
70-3x2
90-2x2
105-2
120-5

Paused Bench C5W2
Weight: 73.5kg
Start: 19:50

Paused Bench + Chins
Bar-5x3
40-5 + bw-3
50-3 + bw-3
60-2 + bw-3
(67.5-5 + bw-4)x5

Squat C5W2
Weight: 74kg
Start: 16:15

Squat
Bar-5x3
50-5x2
70-3x2
85-3
100-5

Second one:

142.5kg x 6 (with belt)

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Made a YouTube account. Will upload a couple of squat videos to see if I can work the links haha.

First one is 140kg x 5 from Squat C5W1

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Bench C5W1
Weight: 73.5kg
Start: 12:00

Bench + Pull-ups
Bar-5x3
30-3 + bw-2
40-3 + bw-2
50-3 + bw-3
60-3 + bw-3

Have you noticed much difference walking out squats after adding those static holds? I've always considered doing them but wasn't sure of the pay-off

Deadlift C5W1
Weight: 73.5kg
Start: 16:05

Beltless Sumo Deadlifts
50-5x3
70-3x2
90-3
110-2
130-3

Paused Bench C5W1
Weight: 74.2kg
Start: 20:10

Paused Bench + Chins
Bar-5x3
40-5 + bw-3
50-4 + bw-3
60-3 + bw-3
(67.5-3 + bw-4)x8

Squat C5W1
Weight: 73.3kg
Start: 16:10

High Bar Squat, Beltless
Bar-5x3
70-3x2
90-3
107.5-3
125-3