Cinq / Troi / Un: A little filler programme

Freefaller

Freefaller

Freefaller

Man of Honour
Joined
5 Jun 2003
Posts
91,561
Location
Falling...
After a few holidays, a few injuries and a lack of progress and lack of motivation I got back on the bandwagon with a little 5/3/1 filler programme, which includes joker sets and drop sets.

As you can see from my first week I wasn't doing very well, but by my 3rd week beast mode was switched on and fully engaged! :cool:

After this I want to hit up Smolov (maybe Jnr).

My target is to squat 220+ by the end of the year and pull 260+ on deadlift.

Dream target would be 630-635 putting my wilks at over 400 :cool: I'm determined to do it now. Next year I want to try and hit the 300kg mark for deads. Even if I only get to 270-280 I won't be disappointed. But 300kg is the target.

This is just to get me moving again, and functioning well. To find the love for squatting and lifting again.
 
Squats:

Warm Up 5 x 77.5kg
Warm Up 5 x 97.5kg
Warm Up 3 x 117.5kg
5 x 127.5kg
5 x 147.5kg
8 x 165kg

AMRAP: 127.5kg*14

BSS: 27.5kg*8*4

Leg Press: 350kg*8*4
 
Bench:

Warm Up 5 x 55kg
Warm Up 5 x 67.5kg
Warm Up 3 x 82.5kg
5 x 90kg
5 x 102.5kg
6 x 115kg

AMRAP: 90kg*10

Incline DB alternate press:
25kg*8
27.5kg*8
30kg*8
32.5kg*8

ISO Single handed Rows:

70kg*8*4

Plate press ups:
25*8*4
 
Deadlifts

Warm Up 5 x 90
Warm Up 5 x 112.5
Warm Up 3 x 135
5 x 147.5
5 x 170
8 x 192.5

AMRAP :147.5*8

DB Rows:

40*8
45*8
45*8
45*8

Cable Rows:

80*8*4
 
OHP

Warm Up 5 x 30
Warm Up 5 x 37.5
Warm Up 3 x 45
5 x 47.5
5 x 55
6 x 62.5

AMRAP 47.5*9

DB Side raises
7.5*8*4

DB Seated press:
20*8*4

Pull ups:
BW*8
10*8
10*8
10*8
 
Squat:

Warm Up 5 x 77.5
Warm Up 5 x 97.5
Warm Up 3 x 117.5
3 x 137.5
3 x 155
8 x 175

Joker set (JS): 180*3*3

AMRAP: 137.5*12

Walking lunges:

27.5*6*4

Leg Press:

450*8*4
 
Bench:

Warm Up 5 x 55
Warm Up 5 x 67.5
Warm Up 3 x 82.5
3 x 95
3 x 110
5 x 122.5

No JS today :(

AMRAP: 95*11


Incline DB Press:

30kg*8
32.5kg*8
35kg*8
37.5kg*8

ISO Rows:

120kg*8*4

Plate press ups:
25*8*4
 
Deadlifts:

Warm Up 5 x 90
Warm Up 5 x 112.5
Warm Up 3 x 135
3 x 157.5
3 x 180
9 x 202.5

JS: 215*3*3

AMRAP: 157.5*8

DB Rows:

50*8*3
50*12

Pull ups:

BW*8
15*8
20*8
20*8
 
OHP

Warm Up 5 x 30
Warm Up 5 x 37.5
Warm Up 3 x 45
3 x 52.5
3 x 60
8 x 65

JS: 70*3*3

AMRAP: 52.5*13

DB Snatch:

35*5
40*5
42.5*5
45*5
50*3

Ring Pull ups:

BW*8*4

ISO Shoulder press:

50*8*4
 
Squats:

Warm Up 5 x 77.5
Warm Up 5 x 97.5
Warm Up 3 x 117.5
5 x 147.5
3 x 165
7 x 185 - :cool: :D

JS: 192.5*5

I did a 200kg for 1 which came up nicely too :cool:

AMRAP 147.5*13

Walking lunges:

35*6*4 - :eek:

Sissy squats:

BW*8
5*8*3

Front squats:

60*8*4
 
Bench:

Warm Up 5 x 55
Warm Up 5 x 67.5
Warm Up 3 x 82.5
5 x 102.5
3 x 115
5 x 130 - meh :/

JS 135*3

AMRAP 102.5*11

Incline DB Press:

35*8
37.5*8
40kg*8*2

ISO Rows:

130kg*8*4

Plate press ups:
25*8*4
 
Shoulders:

Warm Up 5 x 30
Warm Up 5 x 37.5
Warm Up 3 x 45
5 x 55
3 x 62.5
9 x 70

JS: 75*6

AMRAP: 55*13


DB Snatch:

35*5
40*5
42.5*5
45*5
50*3

Ring Pull ups:

BW*8*4

ISO Shoulder press:

50*8*3
55*8
 
Had it a while. I'm training so close to my PBs that I need help on the + sets. Up to the + sets I am beltless as well as drop sets. :)
 
It's getting back to full bore. 250+ in the next few months.

531 is a good filler routine but it's not really enough for me. I just needed something to dial myself back in.
 
Squats:

Warm Up 5 x 82.5
Warm Up 5 x 102.5
Warm Up 3 x 125
5 x 135
5 x 155
9 x 175 - :cool: :D Could have probably got one more

JS: 185*5 - felt strong.

AMRAP 135*11 - bleurgh

Leg Press:

350*8
400*8
450*8
490*8

Sissy squats:

BW*8
5*8*3
 
Bench:

Warm Up 5 x 57.5
Warm Up 5 x 72.5
Warm Up 3 x 87.5
5 x 95
3 x 107.5
6 x 122.5 - I had more in me but I pussied out.

JS 127.5*5

AMRAP 95*13

BOR:

70*8
70*8
80*8
80*8

Alternated between pronated and suppinated grips

Alternating Incline DB Press:

30*8
32.5*8
35*8
37.5*8

Alternating ISO Rows:

140kg (70kg per hand) *8*4

Plate press ups:
25*8*4
 
Deadlifts:

Warm Up 5 x 95
Warm Up 5 x 120
Warm Up 3 x 142.5
5 x 155
5 x 180
10 x 202.5 - BOOM :cool: :D

JS:

215*5
225*5

AMRAP: 155*14 - :D :D :D

That's over 9.5 tonnes :cool: Love it!

DB Rows:

50*8
60*8
60*8
60*6

Definitely getting back into the groove of things. Feeling much much better and more focussed.
 
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