Incline press. 5s pro.
Practice sets, then 5@65, 5@70, 5@80.
Trap bar DL. 5s pro.
Practice sets, then 5@175, 5@205, 5@225.
Assistance.
Push. Pushups, 5x10.
Pull. BPA 10,20,20. Also did a couple sets of rear flies before main work (pretty light, probably in 20-30 reps range).
Single leg, core. SS: 8 reps sliding body saw, double kb rack carry (around 50m, not fast).
No training I did today really tested my knee, but I could tell that it’s still pretty tight at high bend from the gyms absurdly low toilet.
Training day 6. Early AM (for me, at least) due to weekend crowding at gym
Warmup. Skipped my usual mobs and jumps to seize open equipment.
OHP. Practice sets, then 5@65, 5@70, 5@80.
These felt a bit awkward, possibly due to skipped mobs and jumps.
Squat. Practice sets, then 3@115, 5@125, 3@135, 5@145.
Meant to do 5@115/125/145 but was preoccupied with how knee felt and didn’t realize I was at 115 when warming up.
The good news, knee seemed completely normal.
Assistance.
Cable rows. 50 reps (10, 17, 13, 10)
Machine chest press. 5x10. Hadnt tried these for several months because I never had success doing these without shoulder pain, but I think my positioning is improving on presses and this seemed ok.
Seated hamstring curls.
Incline. Prep sets, then 5@70, 5@75, 5@85. This felt great and I considered doing another set at 95.
Trap bar dl.
Prep sets, then 5@195, 5@215, 5@245.
5@245 is a PR (previously did 5@235 and 1@245) and I feel like there’s room for more even now.
Assistance, nope. Had to bounce for an appointment. May find time in the evening.
Edit. Found time in the eve, did
DB rows 15,20,15,10
SS. 5 sets of Pushupsx10, lunges 10/leg
Other news, I got a big project at work so I’m going to be busier the rest of the summer. After i complete this cycle and try to figure out if I need to change my schedule to something more like the limited time template (2 days main work, plus 2 days assistance which I can do with my limited equipment at home).
Training day 12. Not a lot of time, and out of town this weekend, but got it in.
Warmup. Mob. Jumps (impressed another old woman )
Back raises. 5x10. While waiting for a couple guys to finish at the lone squat rack
SS. OHP (5x5@fsl = 70) + squat (5x5@ssl = 135). This was a little tiring but the weights are low, so reps were good.
Push/pull assistance, at home after work. SS 5x Pushups (10) with
2 sets inverted rows under table (10), 3 sets db curls (Table didnt seem keen so I switched)
Need to nail down the details for next cycle still.
I had been planning on same thing with pr sets instead of 5s pro and 5x5@fsl on all instead of ssl on incline, squat. Really enjoyed two “main lifts” a day and doing each twice a “week”, I think the practice has helped my form quite a bit as the shoulder pain I had experienced on presses is completely gone.
But the way other factors are going I might not be able to get to the gym as often. So I was considering the limited time templates. These are 2x a week BB work, with another 2x a week assistance (which I can do at home with limited equipment) on separate days. plus the usual goodies like jumps and conditioning.
Was on vacation this weekend, managed to get half an hr this am to do something like 50 inverted rows, 75 pushups, 80 kg swings at the small gym near lodging.
Going to do the Limited Time anchor template next. Probably with jumps on lifting days instead of assistance as I’ve grown to love doing them before BB work.
Started new cycle. Limited time anchor. Limited time for me is more to do with # trips to the gym than time spent there in a given session.
Today I found I’m not so confident really pushing it on a single set but I think can get acclimated with some practice. I didnt really set rep goals because I haven’t gone over 5 reps much.
TMs are
Incline BB press 95
Trap bar DL 265
Bb overhead press 95
Squat 175
Today is Main work 1 of 6.
Warmup mob jumps.
Incline 5s
5@60
5@70
10@80, + 4@80
After racking the 10 I felt like I still had quite a bit left, so i set up again and did some more. I haven’t gone for a PR (or over 5 reps) on incline or flat bench in a long time so maybe that had something to do with it. Definitely feel like i should be able to still hit 10+ next week (famous last words?)
Trap bar dl
5@175
5@195
13@225
This is a pretty big PR (vs 7@235 and 5@245).
Could sense form starting to go on last rep so I cut it there. I felt a lot more comfortable pushing this to its actual conclusion.
Dumbbell rows
Left (12@20, 10@30, 24@30 plus a couple partials to make sure I was done)
Right (12@20, 10@30, 22@30 plus a few more after a couple breaths due to quaint notion that i should try to exactly match left).
I’m especially weak on these, so hoping it will improve somewhat quickly. Even Wendler “beginner” standard is so far away but I cant worry about that now. Anyway the template calls for 20+ so probably stick with this weight at least into the 30s.
Did three exercises in alternating fashion. Not much rest but I wasnt rushing either.
Inverted rows (used smith machine)
Safety at 8th hook: 10,10,10,8
Safety at 9th hook: 8
Safety at 10th hook: 10
Pushups
5 sets of 10
Kettlebell swings
16kg: 10+10,10
24kg:+10,10+10,10+10
“+” here means I briefly paused and reset. I’m not fully used to kb swings and will lose balance/throw bell or faceplant if I lose focus. I expect to improve quickly this cycle.
I did some Heavy drinking last weekend. Still not feeling all the way normal again but I was itching to get back in the gym.
Main work 2 of 6.
My back and hips were very sore, so I took some extra time pre workout and followed some very basic hip/back focused yoga from YouTube. This helped a lot.
Rep and score PRs on OHP/squat.
Overhead press
Practice sets then 5@60 5@70 10@80
Back squat
Practice sets then 5@115, 5@135, 15@145
DB rows.
(12-15)@20 (warmup set), 10@30, barely made it to 20@30 each side on the + sets. Lost a little ground from last time.
Hey burnur, any reason why you don’t you didn’t choose PR sets on your squat as well? Just curious because in my experience so far the PR sets have pushed my squat way up. Barring injury of course and again, in my opinion, being able to push on squats leads to a lot of mental drive that is definitely helpful on deadlifts as well. Again, I don’t claim to know a lot as I don’t have much time under the bar, but I think the mental part of lifting is just as important as the physical.
You have to know you can do it in your brain before your body knows you can.
Also, good progress! Definitely awesome to see someone else in the same position as you trying to crush PRs and get better.
Hey man thanks for stopping by - I am doing pr sets on squat (and everything else) this cycle (perhaps the 1 in the “15” blended in with the 5s?). There are a number of reasons I like 5s pro but even I gotta turn it loose sometimes.
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