5/3/1 & Bodybuilding - c19w2d2
Monday - 12 December 2022
Workout: Shoulders & biceps, 0520-0630 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0619
Warm-up
Throws + jumps
Begin: 0541; End: 0625; Duration: 44 minutes
Press - 55x5, 70x5, 90x5 | 105x5, 120x5, 135x9 (rep PR)
DB press - 2x45 lbs - 12, 10 + 2, 8 + 4, 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.
Small rep PR on the top set today: Previous was 135x8 in the last 5s week of this template (c18w2d2). Felt pretty strong and fast, was leaning a bit (but not excessively, I think), and I’m 99% sure I wasn’t bouncing. Wish I would’ve had a video to be sure, but I’m definitely happy with the effort because after 120x5 I didn’t think I had it in me today.
Slept super hard, woke up very slowly and was feeling groggy until about 10 minutes before the workout. Guts were talking back again this morning, so I guess I did alright with food yesterday. Got going on this and found some energy, so I’m happy about that.
Warm-up sets in 4 minutes, main work in 7 minutes, and supplemental in 8 minutes. The DB press sets were super-hard today and I had to rest-pause quite a bit—I was definitely feeling that top set right away. Curls were miserable and painful and all the bad things, but I got through them. (That’s another reason to get back on the Saturday rhythm—an extra day of recovery for my biceps and forearms!)
Not a bad morning, particularly given how I felt after I rolled out of bed…
Easy conditioning to follow this evening.