Should stretching, foam roller

Warm up sets

Working sets:

125 x 5

145 x 5

165 x 10

Assistance work:

Pull-ups:

BW x 8 x 3

Dips:

BW +45 x 8 x 3

Preacher curls, EZ bar:

75 x 10 x 3

Foam roller

So I’ve switched from Military Press to the Push Press. I have a few reasons for doing this:

• Didn’t feel like I was making the progress I needed with Military
• Push uses more movement that should assist with my other lifts
• I believe Push should also work on my core a bit at the same time, and if not, it will at least let me know where I need to work on core.
• Something new

That said, I kept my calculations I had for Military to see where I’m at since this is a new lift. I’ll run through this cycle and see what adjustments need to be made, if any.

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Shoulder stretching, foam roller, leg stretch with bands

Squat - deload sets

Military Press - deload sets

Foam roller

End of my 16th cycle of 5/3/1. Going to give myself a week away from the weights, my knees & elbows have been screaming at me lately so I need to listen.

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Should stretching, foam roller

Warm up sets

Working sets:

140 x 5

160 x 3

180 x 1

no assistance work, had to rush through and get to a meeting.

Foam roller.

And that concluded my 16th cycle of 5/3/1. Overall, it went well, but I’m planning to go through some deload and then likely take a small 1 week break. My elbows and knees are screaming at me for some downtime, I decided to listen.

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Should stretching, foam roller

Warm up sets

Working sets:

130 x 3

150 x 3

170 x 3

Assistance work:

Pull-ups:

BW x 10 x 3

Dips:

BW +45 x 8 x 3

Neck work:

15 x 10 x 3 (both front and back)

Foam roller. Nothing special today, looking forward to soccer practice this afternoon.

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Should stretching, foam roller

Warm up sets

Working sets:

125 x 5

140 x 5

160 x 5

Foam roller

Just had to get in, do my lifts, get out today - busy day of meetings, but looking forward to soccer practice with the little man this afternoon.

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Should stretching, foam roller

Military press - deload sets

Assistance work:

Pull-ups (wide-grip)

Dips

Foam roller

Nothing exciting.

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Should stretching, foam roller

Warm up sets

Working sets:

135 x 5

155 x 3

175 x 2

Assistance work:

Pull-ups:

BW x 8 x 3

Dips:

BW +45 x 8 x 3

DB Side raises:

30 x 10 x 3

EZbar curls:

95 x 10 x 3

Foam roller

Overall a good morning. Should have got 1 more rep at 175, but ok with it.  Looking forward to soccer pratice with the little man tonight.

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Should stretching, foam roller

Warm up sets

Working sets:

130 x 3

145 x 3

165 x 3

Assistance work:

Pull-ups:

BW x 8 x 3

Dips:

BW +45 x 8 x 3

Neck work:

25 x 10 x 3 (both front and back)

Foam roller

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Should stretching, foam roller

Warm up sets

Working sets:

120 x 5

135 x 5

155 x 7

Assistance work:

Pull-ups:

BWx 8 x 3

Dips:

BW x 10 x 3

EZ-bar curl:

95 x 8 x 3

Foam roller

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Should stretching, foam roller, leg stretch with bands

Deadlift - deload sets

Military press - deload sets

back extensions

cable crunch (abs)

Foam roller

end of this 5/3/1 cycle, starting my 15th one next week. Looking forward to the LA Fit Expo this weekend

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