Tons o’ finals and presentations this week. C2 was Sunday, so I doubled up D2 and A3 today, Friday.
C2
Squat
45x15
135x10
225x5
275x1
300x3
340x3
385x8
HB Narrow Squat
215x10 / 3 sets
A3
Bench
135x10 / 2 sets
185x5
225x1
240x5
270x3
305x2
Narrow Bench
185x10 / 2 sets
185x12
185x10
Bent Row
135x5
165x3
185x10 / 5 sets
Can’t say I was too happy with the 305x2. I would like to have gotten 3, but it didn’t feel like it was going to happen, so I racked it. My shoulder had been sore, but has been on the mend and I think if I had pushed it, I would have taken some steps back.
I also have to keep in mind that I went balls out squatting just before hand. When I bench heavy, I lose my tightness. As soon as I unracked the bar, my wrists buckled a bit, I couldn’t keep my shoulder blades retracted and my elbows flared. I think I need to pick up the volume on my bench assistance work. I’ve always done 3x10, because I was that guy who was totally unbalanced front to back when I was younger. I think it’s time to up the upper body push volume.
[quote]danjo228 wrote:
Tons o’ finals and presentations this week. C2 was Sunday, so I doubled up D2 and A3 today, Friday.
C2
Squat
45x15
135x10
225x5
275x1
300x3
340x3
385x8
HB Narrow Squat
215x10 / 3 sets
A3
Bench
135x10 / 2 sets
185x5
225x1
240x5
270x3
305x2
Narrow Bench
185x10 / 2 sets
185x12
185x10
Bent Row
135x5
165x3
185x10 / 5 sets[/quote]
WOW! Checking in on you brother and all is strong over here.Nice job!
Good to hear from you Jimmy T.
B3
Deadlift
45x20
135x10
225x5
315x1
345x5
390x3
435x6
RDL
245x10 / 4 sets
Hack Shrug
215x10 / 5 sets
[quote]danjo228 wrote:
B3
Deadlift
45x20
135x10
225x5
315x1
345x5
390x3
435x6
RDL
245x10 / 4 sets
Hack Shrug
215x10 / 5 sets[/quote]
Once again, strong deads, danjo. Great work!
Nice deadlifting. Hope the shoulder stops aching. Bench really can be painfull.
Thanks guys. I’ve had shoulder problems in the past, this one I’m not too worried. I’ve been doing a lot of submax over the past 4-5 years, so I may just leave a little more in the bench tank every now and then.
C3
SOHP
45x15
75x10
95x3
115x5
130x3
145x8
SBNP
100x10 / 3 sets
100x9
75x12
Chins
BWx4 easy
BWx5 / 2 sets
BWx4 / 2 sets
Face Pull
35x10 / 5 sets
danjo-
On your behind the neck presses, how far down do you go? Just wondering cause I know a lot of folks avoid these.
Looking strong Dan. The shoulder must be feeling better if you’re doing the over head pressing . You still happy with the 5/3/1 program? Have a great weekend.
Thanks Steve. Shoulder’s all better, and I’m loving the 5/3/1 so far. I hope it’s a little cooler up north.
[quote]LittleStrick wrote:
danjo-
On your behind the neck presses, how far down do you go? Just wondering cause I know a lot of folks avoid these.[/quote]
I go to about ear level, probably lower. I avoided them too, but got back into it with my brief affair with Olympic lifting. I won’t do them seated, and when I do them, I keep my shoulder blades squeezed and keep my elbows forward.
D3
Squat
45x15
135x10
225x4
275x1
325x5
370x3
410x5
HB Narrow squat
235x10 / 4 sets
DB Split Squat
40’s x 10+10
45’s x 10+10
Lots of swimming today. Not real swimming, just playing with my good girl.
Looking forward to unloading next week.
[quote]danjo228 wrote:
D3
Squat
45x15
135x10
225x4
275x1
325x5
370x3
410x5
HB Narrow squat
235x10 / 4 sets
DB Split Squat
40’s x 10+10
45’s x 10+10
Lots of swimming today. Not real swimming, just playing with my good girl.
Looking forward to unloading next week.[/quote]
nice money set there Dan!
Thanks for the info…and really great squats!
A4 Unload
Bench
45x20
95x10
135x5; Should be 130, but I couldn’t have been bothered loading the bar
160x5
185x5; Should have been 190, but I forgot the 2.5’s
Bent Row
135x8 / 3 sets
Dips
BWx8 / 3 sets
Some curls and light tri ext. Messing around mostly.
Last week looked great!
have a good deload.
kmc
Thanks KMC. Now on for the deload.
B4
Deadlift
45x25
135x15
185x5
225x5
275x5
RDL
135x15
185x12
225x8
1-arm DB Row
65’s x 8+8 / 3 sets
Abs and some light high pulls to get the heart pumping.
C4 (Deload)
SOHP
45x15
60x5
75x5
90x5
1-Arm DB SOHP
35’s x 8+8
Chins
BWx2 / 7 sets
Lateral Raises
15’s x 10 / 4 sets
Little armz, little conditioning stuff