Back feels fairly decent today.
Hopefully in the next lifting cycle , I will be able to bump up the intensity.
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My Lady stayed the weekend…unfortunately, she had been dealing with a minor bug last week. GUESS who picked it up?
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Typhoid Mary…
Damn close… but at least I got lucky 
.
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You give a little, you get a little.
I took one for the team.
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Your sacrifice has been noted.
It was a great sacrifice on my part.
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On serious note… I guess im postponing my lifting until tomorrow. Just getting through work has taken some effort.
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SEATED OHP: 65%X5
75%X5
85%x5
Fsl: 3x5@ 65%
Incline DB press: 3 x 10… went light because I was concerned about loading them into position. Should have done more reps
Rolling db extensions (floor): 3 x10… Wanted a chance from skull crushers
pulldowns: 3 x 10
I know its probably AI but it sounds a little bad ass too me.
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App decided to pull back on the calories. Since i put some weight on this past week and threw me out of range.
Still dealing with this bug.
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Trap bar deads: 60%x 3
65% x 3
70% 3
Pendlay rows: 4 x 5 … light
Seated rows: 3 x 10
Yoke shrugs: 3 x 10
Standing cable abs: 3 x 15
See how the back feels tomorrow.
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Back is decent this morning. I would say in another week or two that I should be able to bump my % up.
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You starting to look like those pictures?
Well… i sorta resemble a actual bulldog.
Bench: 75%x 5
85%x 3
95%x 1… capped it at 3. Honestly had another 3 in me being no grinders.
DIPS: 18/3
Barbell curls: 12/2
Rope curls: 20/2
Face pulls: 3 x 12
At the moment im cycling volume and intensity each week on my assistant. Ill explain later.
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Squats: 60% x5
70% x 5
80%x 5… my hammies were feeling it today for some reason.
leg extension: 3 x 12
Single leg leg curls: 3 x12… decided I need more hamstring work back in. Normally I would do GHR’S.
Reverse hypers : 2 x 12… pump work
Standing cable abs: 3 x 15
If at the end of this training week the back is feeling good. I will fire things back on the lower body .
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Overview of My Training Approach (3/5/1-Based, Fatigue-Managed)
I’m running a modified 3/5/1 setup with the goal of getting stronger while still building muscle, but doing it in a way that’s repeatable and sustainable long term.
Main Philosophy:
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Strength is the priority, but hypertrophy is built in
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I don’t train to failure on main lifts
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I cap top sets to control fatigue
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Everything is set up so I can progress without burning out
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Ill post my whole write up in the next day or two and not a small snippet.