Seated BTNP: 5/3/1 pro , 2 jokers …FSL 3 x8
NG pulldowns : 50/5 @ Sw TR 56… wasnt the smartest thing to do today. Since i did rows yesterday.
DIPS: 5X5@ BW… OH did these suck. I can tell its been awhile… they just felt awkward coordination wasnt there.Pecs were asking why? Triceps said fuck you. And my upper right trap cramped for some reason. BUT … got them in.
Thats pretty much all…
BW dips? more like 90+ lbs strapped on.
If you count my current gorilla gut.
Been staying away from the scale…
Arms size is up a little more. Pants are getting looser. Shoulder veins are starting to become visible again. Still havent gotten hard core and tracking cals.
Yippy? DOM’s from introducing Dips back in.
SQUATS: 5/3/1 pro … last set would have been easy as hell. BUT most of the effort was focused on my shoulder’s being overly tight.
fsl 3x8 @ 65 % … ssbar. Ok these were easy as hell to the point i paused every rep in the hole on the last set…
GOOD MORNINGS: 5 x 10 @ Sw ( ssb)
Step ups : 5x8@ sw
Rack suitcase deads: 4x10 @ Sw. Figured id try these. Definitely fired the core up.
Are you getting any stretching in at all?
I didn’t do any in the past, well, maybe not any but damn near none.
My New Year’s resolution this year was to end each session with 10 minutes of stretching. It has been eye opening to how big of a difference it has made for myself. A couple big things that I noticed are my DOMs after legs are much improved. Like days sore and soreness level nearly cut in half or more. Another thing that I noticed was how much more agile I feel.
If you are not doing it, try it and stick with it for a month and see if it makes a difference. I would be shocked if it didn’t.
Oh yes … doing mobility work along with trying to get my pecs stretched out.
Key issue is i have not gotten under a standard bar in so long. Which has been years … ever since i had a labrum repair on my left shoulder. Since then its been ultra wide grip with a Buffalo bar or using a Elitefts yoke bar.
Like i mentioned the actual squatting the weight is the easy part. The whole issue is the effort of bar placement with out my shoulders feeling like they are being dislocated.
10-4. Well good for you for getting back under a standard bar and knocking them out. Those Elite FTS bars are sweet.
Thanks… ill be honest. Its a real suck fest and pretty damn humbling. 
Bench: 5/3/1 pro 5 , fsl 3x8
( band pull aparts between warm up sets)
Incline db press:
Incline db rows: i think ill just stick with these for awhile.
Dicks presses: getting the form down a little more… definitely cooked my triceps
2.5" axel curl : saw improvement on those
After talking to a guy im friends with ,who i trust ( hes a established coach with a good resume)
Think im going to play it smart and step away from the BTNP in favor of the Viking press for awhile
Cheers to your comeback, from a lurking follower/learner! In the most polite manner, I can’t enough underline, the difference I’ve felt in heavier compound lifts - by adding a regular dynamic warm up routine.
It has come to the point, where my dynamic warmup, followed by warming up with the bar - takes more time than the proper lifts of the day. But, what a wonderful lifting it has become!
Take this for what it is, and bear in mind I’m still learning from more experienced lifters like yourself. Keep up the good work!
Thanks i appreciate that… I honestly need all the motivation i can take at this phase.
Welcome to the old guy club. That’s why we all have the SSB bars in our garages. Works just as well. I even see young guys using them.
Ive been using the ssb for a long time
I looked up Dick’s Presses, they do look challenging. I can see where your tris would be burnt. Good job!
Kettle swings.
Deadlifts: no go, tried… got my first working set in and that was it
Was working out in the heat all afternoon and the garage was a hot box. Pretty much sapped me had zero in the tank.
I was a wreck last night after trying to lift. Pretty sure i was dealing with heat exhaustion.
Still feeling the after effects this morning.
Viking press: 5/3/1 pro 5
FSL 3 X8
Pull downs : 50/5 @ SW TR 51
Dips: 5 x 5
K shrugs: 50/3 @ sw TR 54
I was still feeling the effects last night from what i " think" was heat exhaustion.
Was play fighting with my partners 7 year old. Blam… massive cramp in left leg.
Made sure to take in allot of fluid today during work. Took in over 72oz of Gatorade
Helped a little today.
Maybe slight heat stroke? If the dog was happy in the ice…
