5/3/1 & Bodybuilding - c19w1d2
Monday - 05 December 2022
Workout: Shoulders & biceps, 0520-0630 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0540; End: 0624; Duration: 44 minutes
Press - 75x5, 90x5 105x5 | 120x3, 140x3, 155x3
DB press - 2x45 lbs - 12, 12, 9 + 3, 8 + 4
Lateral raise - 2x15 lbs - 12, 12, 12, 12
BB curl - 65 lbs - 12, 12, 12, 12
Preacher curl - 45 lbs - 10, 10, 10, 10
Shrug - 2x65 lbs - 20, 20, 20, 20
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
My body’s speaking, and I’m going to listen: I’ve got to roll back the press TM to 155—had to fight for 3 reps and only got about halfway up on the 4th before it stalled. I fought hard (might’ve hit the Simo scale), but couldn’t finish it. And it’s only a 3s week, so we’re gonna move that TM back down to 155 and push forward with that for the remainder of this template.
Warm-up sets in 4 minutes, main work in 6 minutes, supplemental in 8 minutes. I was haulin’ arse today. Rest of it felt pretty good, but my biceps are shot from yesterday, so today’s curls were hard.
Easy conditioning later this afternoon or into the early evening.