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Training Log: Squat
Shoulder stretch, roller, leg stretch with bands
Warm up / Deload sets
Assistance work:
Squat:
255 x 5 x 3
Roller
Figured I’d just keep my assistance BBB squat at the 60% number and do a few extra sets. This is the end of my warm-up/deload that I wanted to get through after a month off. I’m still a bit congested, but will be heading into my 5’s week next. Looking forward to it.
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Training Log: Deadlifts
Shoulder stretch, roller, leg stretch with bands
Warm up / Deload sets
Assistance work:
Good mornings:
135 x 10 x 3
Ab crunch (ball):
BW x 10 x 3
Roller
Still going through light sets to ease myself back in. Happy to do deads again this evening. Looking to make time for more training this weekend.
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Training Log: Push Press
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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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.
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Training Log: Deadlifts / Push Press
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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Training Log: Squat
Shoulder stretch, roller
Deload sets
Assistance work:
Squat:
225 x 5 x 3
Roller
A quick deload, now on to my 20th cycle of 5/3/1!
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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
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Training Log: Deadlifts / Push Press
Shoulder stretch, roller
Deload sets (deadlift)
Deload sets (push press)
Roller
Nothing exciting.
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Training Log: Bench Press / Barbell Row
Band stretching / static stretching
Bench Press: light/deload sets
Barbell Row: light/deload sets
Assistance:
Pull-ups (underhand grip): 5 x 3
Stretching
Just some light sets as I work back into my training plan. Even though the home gym isn’t complete, it is usable, and was great to be able to train at home.
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Training Log: Squat / Military Press
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.
