shoulder stretch, roller

Warm up sets

Working sets:

140 x 5

165 x 5

185 x 5

Assistance work:

Bench Press (60% of working 1RM):

150 x 10 x 5

Pull-ups:

BW x 10 x 5

Tricep pushdown (EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Barbell curl:

85 x 10 x 3

Roller

This started my 22nd cycle of 5/3/1 & I’m also now into month 2 of the Boring But Big 3-month challenge. Things are going really well. 

Also, this will be one of my final posts on this site, moving the training log to a new home - more on that soon.  

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Shoulder stretch, roller, leg stretch with band

Push Press: 

Deload sets

Deadlifts:

Deload sets

Roller

Nothing exciting. 

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Shoulder stretch, roller

Warm up sets

Working sets:

160 x 5

180 x 3

200 x 1

Assistance work:

Bench Press (BBB [50% of working 1RM]):

125 x 10 x 5

Pull ups (used wide underhand grip):

BW x 10 x 5

Tricep pushdown (using EFS Pro mini band doubled over the rack):

Band x 10 x 3

Roller

Great training tonight, looking forward to deadlifts.  

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Shoulder stretch, roller

Warm up sets

Working sets:

150 x 3

170 x 3

190 x 3

Assistance work:

Bench Press (BBB [50% of working 1RM])

125 x 10 x 5

Pull ups:

BW x 10 x 5

Tricep pushdown (using an EFS Pro Mini Band doubled over the top of the rack)

Band x 10 x 3

Roller

Wendler wrote a new article about The “Boring But Big” 3-Month Challenge over at T-Nation and I’ve decided this is exactly what I’m looking to do right now. Have to admit, 5 sets of 10 for pull ups was definitely a challenge.  I recommend reading the article, good stuff. 

The muscles haven’t felt this full after a training session in a long time; and that’s a good thing. This is going to be a great challenge. 

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Shoulder stretch, roller

Warm up sets

Working sets:

140 x 5

160 x 5

180 x 6

Assistance work:

Push Press (BBB):

135 x 10 x 4

Roller

Lifts went ok, but it just felt great to be back out there. Think I’m going to go with a Big But Boring (BBB) plan for a cycle. 

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Shoulder stretch, roller

Warm up / Deload sets

Assistance work:

Pull-ups:

BW x 6 x 3

Dips:

BW x 10 x 3

Roller

Since I’ve been sick for about a month now I thought it best to ease back in. Chest and congestion is still lingering, but I can’t stand not training any longer. Did deload sets to get a feel for it again. Will likely do deload on all lifts, then go forward with my 5’s and truly start the cycle. 

Also, since I didn’t get far in my cycle when starting in December, and the fact that I’d been not lifting for a while I thought it best to redo the calculations and drop 10 lbs off my upper body & 20 lbs off my lower body main lifts. Restarting my 21st cycle of 5/3/1. 

Just happy to be training again. 

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Shoulder stretch, roller, leg stretch with bands

Warm up sets (Deadlift)

Working sets:

325 x 5

375 x 5

425 x 8

Warm up sets (Push Press)

Working sets:

145 x 5

165 x 5

190 x 6

Assistance work:

Deadlift:

245 (+EFS Monster Mini Bands) x 5 x 3

Reclined Fly (similar to this, but with nylon cord):

BW x 5 x 3

Roller

Not a bad training session, was just happy to get back to it. Life hasn’t really permitted the time for training for almost 2 weeks and it was getting to me to be honest (I get cranky when I don’t lift for too many days in a row). Did notice the weight belt seemed a bit snug this evening, haha. 

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Shoulder stretch, roller, leg stretch with bands

Deload sets: Deadlift

Deload sets: Push Press

Ab crunch (ball):

BW x 15 x 3

Roller

Nothing exciting, just a deload. 

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Shoulder stretch, roller

Warm up sets

Working sets:

165 x 5

185 x 3

205 x 2

Assistance work:

Pull-ups:

BW x 6 x 2

BW x 8 x 1

Dips:

BW x 12 x 3

Roller

Should have had 3+ at 205, but no big deal.  Looking forward to deadlifts. 

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Shoulder stretch, roller

Warm up sets

Working sets:

155 x 3

175 x 3

195 x 3

Assistance work:

Pull-ups (narrow underhand grip):

BW x 6 x 3

Dips:

BW x 12 x 3

Roller

Also kicked the ball around with Ian in between sets.

After the week I had, felt great to get back out there. Hoping for time to deadlift tomorrow. 

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