Training Log: Bench Press
Shoulder stretch, roller
Warm up sets
Working sets:
170 x 3
195 x 3
220 x 3
Assistance work:
Push Press (BBB [50% of working 1RM]):
115 x 10 x 5
Barbell Row (BBB [50’ish% of working 1RM]):
115 x 10 x 5
Tricep Pushdown (using EFS Pro mini band doubled over top of rack):
Band x 10 x 3
Curls:
35 x 10 x 3
Roller
Good training session this evening, time to eat.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets (Bench Press)
Working sets:
160 x 5
180 x 5
205 x 10
Warm up sets (Barbell row)
Working sets:
180 x 5
205 x 5
230 x 8
Roller
No assistance lifts today, but it felt good to hit 10 reps on that. We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it’s the only pink thing she owns.
After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up / deload sets: Bench Press
Warm up / deload sets: Barbell Row
Assistance work:
Bench Press:
155 x 8 x 3
1 Arm Kettlebell Row:
35 x 15 x 3
Roller
Still working through light weights to wake the body up, but feeling great to be back out there.
Also, Ian came out to the garage while I was out there and decided he wanted to deadlift the bar. We set it on a couple plates to get a little foot clearance, then walked through his form. My little man picked up the bar like it was nothing. He wanted to add weight after the 4th lift, but I told him his form has to be perfect before we start adding anything.
Definitely a proud daddy moment for me.
Training Log: Squat / Bench Press / Barbell Row
Shoulder stretch, roller, leg stretch with bands
Deload sets: Squat
Deload sets: Bench Press
Deload sets: Barbell Row
Roller
and that’s the end of my 20th cycle of 5/3/1. Like I said in a previous post, the current plan is to run through one more but during the 531 week of it I will be working to find out where I am for my 1RMs are on everything. After that, I’m considering getting the 5/3/1 for Powerlifting and switching over for a while. We will see.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets (Bench Press)
Working sets:
175 x 3
200 x 3
225 x 3
Warm up sets (Barbell Row)
Working sets:
195 x 3
220 x 3
250 x 3
Assistance work:
Kettlebell tricep extension:
35 x 8
Barbell row:
205 x 6
Roller
Just sticking to my 3s this week, overall a good session. The kettlebell extensions were great, but need to get a heavier kettlebell I think. Hope to make time for squat training this weekend.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets (Bench Press)
Working sets:
160 x 5
185 x 5
210 x 8
Warm up sets (Barbell Row)
Working sets:
180 x 5
210 x 5
235 x 8
Assistance work:
Bench Press:
155 x 8 x 3
Band Pulls (upper back) w/ 2 EFS Pro Mini Bands
10 x 3
Roller
Overall, a good training session. Also kicked the ball around out front with Ian in between sets.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets
Working sets (Bench Press):
180 x 5
205 x 3
230 x 5
Warm up sets
Working sets (Barbell Row):
205 x 5
230 x 3
260 x 5
Assistance work:
Bench Press (with Sling Shot)
225 x 8 x 3
Stopped there since the shoulder was starting to get a bit fired. Happy with bench today, feels like I’m getting back to where I was. Felt good today.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets (Bench)
Working sets:
170 x 3
195 x 3
220 x 3
Warm up sets (Barbell rows)
Working sets:
190 x 3
220 x 3
245 x 3
Assistance work:
Close-grip bench:
155 x 10 x 4
Barbell row:
205 x 5 x 4
Roller
Nothing exciting, but things felt good today.
Training Log: Bench Press / Barbell Row
Shoulder stretch, roller
Warm up sets
Working sets (bench press):
160 x 5
180 x 5
205 x 8
Warm up sets
Working sets (barbell row):
180 x 5
205 x 5
230 x 7
Assistance work:
Close grip bench:
135 x 10 x 3
Roller
Overall was a good session considering I’ve not been training for a couple weeks. Happy to be back to it.
Training Log: Squat / Bench Press
Shoulder stretch, roller
Deload sets (Bench Press)
Deload sets (Squat)
Roller
Nothing exciting, looking forward to a new cycle of 5/3/1
