bench...with a few tweaks

Warm up: Band and DB Movements

Bench: 2 x 20 X Bar
           95 x 10
           2 x 5 x 135
           195 x 5
            230 x 4
            264 x 3
            300 x 2
            335 x 6....should have stopped at 5 the 6 th one was ugly. But damn my shoulder felt pretty good.
           3 x 8 x 265

Pull Downs: 5 x 10 x some weight

Arm curls : 3 x 10 x Don't give a fuck
Push downs: 4 x 12 X some weight

Pull aparts: 100 total reps done between sets of direct arm work.


Before someone screams YOUR not doing 5/3/1!!! I would say your partially right but I'm pretty much sticking with the basic principles and utilizing the same  percentages. Case in point my last heavy set was 95% of my training max. Lets just say I'm going on my instincts right now and feeling things out and looking over old logs to see what has worked and hasn't since I've been back at it.

Token deadlifts session

Warm up : Pvc pipe

Deadlifts: 2 x 5 x 135
               2 x 3 x 225
               5 x 2 x 315 (speed pulls)
               385 x 1
                430 x 1........left it at that

Gm's: 5 x 10 x 135
Standing crunches: 5 x 10 x someweight


More or less it was a token session....just didnt the called for numbers for the week and didn't push it. Starting next week Im going ahead and combining my squats and pulls into one session like I have been.

Squats......AKA SHIT SHOW

Warm up: pvc pipe light stretching

Squat: 2 x 10 x Bar
           2 x 5 X 135
           185 x 5
           225 x 3
           275 x 3
            340 x 5
           385 x 3
           430 x 1.... Shut it down

Oh was it a shit show...... Every damn set felt heavy. It didn't help my lower body was tight as hell and fatigued from Sunday . Unfortunately , I was concerned with this  to start and I  have to rethink a few things to correct the issue.

OHP

warm up : Allot of Band movements.
Standing overhead press: 2 x 10 x bar
                                       80 x 5
                                       95 x 5
                                       110 x 3
                                       125 x 3
                                       140 x 15
       Ok, this was the end of the base work out... Got a wild hair and do a sudo joker sets just because of a certain somebody said something.
                                       150 x 3
                                       165 x 3
                                       185 x 1
                                       205 x 1
                                       225 x 1....stopped it there had plenty of pressing power but I felt awkward and unstable.
                                      125 x 3
                                       110 x 20....yeah probably should up the training max the next cycle more.


Pull downs: 5 x 10 x some weight
 CG bench: 5 x 10 x 135....need to up these also
 arm curls: 3 x 10 x what ever
Band pull aparts : 100 total reps done between sets on arms.

Thats about it

Dead lifts..

warm up: PVC pip rolls
               light stretching

Dead lift: Few warm up sets
             speed pulls: 5 x 2 x 315
               360 x 1
               405 x 6 ...... kept a few in the tank
               360 x 3
               315 x 10.... again kept a few in the tank

GHR : 3 x 10

Farmers walks : Trap Bar 2 x 100 feet x 315
                                        1 x 100 feet x 405

Standing Band Crunches: 5 x 10


Well I was scheduled to lift until Monday but I had a wild hair up my ass.
I decided to go with option B in regards to what Jim Wendler suggest in Beyond 5/3/1 in regards to implementing dynamic work on pulls. It allowed me to focus on being explosive and work on my form before I start pulling my heavy sets. I also decided to throw Farmer walks into the mix since I haven't done them in two years. Just because I enjoy them.

Benching.......

Warm up : Shit ton  to get blood into the shoulders and lubricate the joints.

Bench: 2 x 20 x Bar
           2 x 10 x 95
           135 x 5
           185 x 5
           225 x 3
           245 x 3
           280 x 3
           315 x 6.... had several in the tank but shut it down at the first sign of discomfort in the left shoulder
           3 x 8 x 245

Bent over rows:  5 x 10 x some weight
Arm curls: 3 x 10 x who cares
Push downs: 4 x 10 x some weight

Well it wasn't  as bad of a shit show as last week. Hopefully in a few weeks things will start running smoothly again.

Squats in the pits of Hell.....

FUCK ITS HOT!!!!

Warm up: Foam rolling ,light stretching some shoulder mobility work

Squat: 2 x 10 x Bar

           135 x 5

           165 x 5

           205 x 3

           245 x 3

           315 x 3

           360 x 3

           405 x 6..... crap load  still in the tank

            3 x 5 x 315

SSB squats ( close stance) : 3 x 10 x 185

GM's: 5 x 10 x 135

    super set with

Standing band crunches: 5 x 10

EHH.... Pretty much what Dan John would call punching the clock session. Heat index hit over 100 degrees  Turning my garage into a easy bake oven so I wasn't pushing it that hard today. Besides my "Mangina" was really starting to flair up.

Over head presses....

Warm up: Band and DB movements

Standing press: 2 x 10 x Bar
                        65 x 5
                        85 x 5
                        95 x 5
                        105 x 5
                         120 x 5
                         135 x 15
                         120 x 5
                         105 x 15
Close grip Pull-downs : 5 x 10 x Some weight

Close grip Bench : 5 x 10 x 135........ ehh might have went way to light on these by 50 lbs easily
 ( super seated band pull apart between sets)

Arm curls: 3 x 10 x don't give a fuck

Well it been about a year and a half since I have done any over head work from the front mostly been doing them from behind the neck. Pretty damn sure I set my training max ridiculously low for these.

Deadlifting

Warm up: foam roller light stretching

Deads: 2 x 5 x 135
            185 x 5
            225 x 3
            275 x 3
            295 x 3
            340 x 3
            385 x 8....left a bunch in the tank
            340 x 3
            295 x 10..... capped it at 10

Speed pulls:  5 x 2 x 315... LOL damn near fell back on my ass from pulling one of the reps so fast

Shrugs: 2 x 20 x 315..... questioning the  value of these  at this point
GHR: 3 x 10
Standing band crunches: 5 x 10

Anyone playing along with the home game........ Yes this was 5 rep week. But since im a big boy and can half way decide things on my own I decided to just stick with 3 reps using the 5's % except on money sets.Pretty much didn't go ape shit today lowered my training max pretty low getting back into the swing of things again plus its been awhile since I pulled for multiple reps in a set.

Sucked in again.....

OH what the Hell

Well after reading  Beyond 5/3/1  I figured I would give the land of 5/3/1 another shot at least for the off season. I was using 5/3/1 about year and a half ago and stopped  for two reasons.

1. I stagnated on it. 
2. I found I could not peak for a meet. i was stronger in the gym then on the platform .

Warm up: Band movements

Bench: 2 x 10 x Bar
            95 x 10
            135 x 5
            175 x 3
             210 x 3
             230 x 5
             265 x 5
             300 x 5.......didn't push it
             3 x 5 x 230....again didn't push it

Bent rows : 5 x 10 x some light weight
band pull aparts: 100 total reps

It was a shit show. Between not really moving much weight the past few weeks due to a slight injury. Along with running a low carb diet approach and dropping weight I'm feeling pretty god damn weak and its showing. And yes for the record I dropped my training max pretty damn low starting out.