ME legs (mt. bike ride from yesterday took a little out of me, but not as much as I thought it might)
chain box squat
275x1
315x1 real grinder after the initial pop off the box, the weight almost pulled me into a GM on the descent but I quickly recovered
285x2x1 2nd rep grinded for a bit
OH squat 135x3x3 135x1x2 (when this heavy, tall enough pins are a must)
rdl switched grip starting 3rd set (mt. biking killed my grip) 5x9
left posterior hip was feeling iffy so I called it quits, but feeling great as I’m writing this, need to add in some db and bw work here at home later
Tuesday (mt. biking)
Stayed mostly on Scooby and Creekside, then rode around downtown w/ some people that pushed me
Wednesday (ME upper)
Comp. BP
275x1
295xbarely miss when tris take over (inbetween bottom and middle third)
275x2x1
1arm neutral grip db bp 70x2x8 70x1x7
bb row 205x6x5
1arm bb press barx3x8 neutral grip
face pull 50x2x20 50x1x17
Thursday
5x2 box speed squat
5x2 free speed squat
5x10
Friday
Mountain biking: looped through souther trails than headed to northern trails and went down perimeter trail on through creekside
Next cycle of 5/3/1 military press
145 training max
95 110 125
100 115 130
110 125 140
Saturday 5 5 5 press (joints feel a little worn down and a little snap was missing)
95x5
110x5
125x6 (seven would have been a grinder)
cgbp 205x3x5 last set was hard (elbows didn’t like this much so I quit at set 3)
chest supported t-bar row 3x8 just one plate
3x15 band pull aparts
Start taking glucosamine/msm with protein shake for a couple or so weeks
for now vitamin I
Monday ME legs
chain low box squat
315x1 (very smooth, but very slow)
325x1 (weight pulled me forward a smidge)
295x2x1 (smooth but slow)
OH squat 135x1x3 (ugly) 115x3x3 (better but still not pretty); shoulders felt tired
went home cause the gym closed
Wednesday ME bench
comp. bp (thib style)
275x1
295x1
300x1
275x2x1
uni-neutral grip db bp 70x2x8
bb ‘power’ rows 225x3x5
scott curls 90x1x5 60x2x8
face pulls
Bench Plan
ME
-floor press 3 count cgbp
-2 count chain press (comp grip)
-2 count one board
-cgbp
Supps
-one arm db presses (any grip, currently working neutral)
-cgbp
-mgbp
-comp grip band presses
keep the 5/3/1 press day and do any but db work with the supps for 5x5 atm
Saturday 3 3 3 press
100x3
115x3
above two were very explosive
130x6 might of had 1-2 more in the tank but it was still hard, had to reign in on the bar speed for first couple of reps so I didn’t wear myself out
light reverse band bp 225x5 245x1 255x2x2 265x2x2 these felt good on my joints and worked my tris pretty good
pull ups 2x8 1x7 1x5
face pull 2x15 with lots of control
rotator cuff work
Monday (ME legs)
SSB Squat (70lb bar)
300
320 (tons of strain, but except for a tiny wiggle of my left knee, form stayed strong, don’t be surprised if I can only add 5lb next week)
295x2x1
OH reverse bb lunge 95x3x3/leg (form was ugly when my left leg was put back; use less weight)
SLDL 225x4x8 o/o 225x1x8 o/u
Keep up the OH lunges. They revealed a weakness that they will fix too.
Friday (DE legs)
205 and 225 50lb chains for more than 12 sets
315 chains DL for 10 sets
25lb decline crunches 3x8
35x2x15/leg slsldl
2x15 bar curls
Saturday
only southern trails
perimeter advanced
labryinth
I wanted to puke and felt like my lungs were going to explode
Sunday (RE upper)
5/3/1 OH press
110x5
125x3
140x7 belted (last couple of inches on last rep strained a bit, may or may not have had another rep)
reverse band short pause bench 255x4x5
weighted chins 25x1x5 35x2x5 35x1x4
side raises
band pull downs
bb curls
150lb standing press training max
95lb, 110, 125 x 5
105, 120, 135 x 3
110, 125, 140 x 5,3,1
ME leg
SSB squat
300x1
325xfail-wail soon after getting out of the hole, I couldn’t keep pulling the weight back and if fell forward
300x1
knee through middle inner thigh felt niggly and still does
OH lunges 75x3x6/leg
slsldl 45x2x15/leg
I NEED A DELOAD WEEK BAD
my elbow hurts, my knee hurts, my inside thigh hurts (all right side)
I also had next to no snap. Though that could be from new work schedule but I need it anyway.
Sunday (ME legs)
Oly style squat (looser than usual belt position)
275x1 easy breezy
315x1 half squat, half gm; When it was time for the legs to pick up where the hip drive left off my legs tried firing, but half-way failed and my back took over
325xbarely miss form was perfect from arching harder the whole time but lacked leg-drive power
225x5
245x2x5
SLsldl 70x1x10/side 60x2x12/side I liked these at heavier weight, more stabilization required
Need to do abs in the next two days and some reverse hypers. Maybe BSS (bulgarian split squats)
ME upper
2 board
275x1
315x1 easy
275x1 way too easy
285x1 too easy
295x1 perfect strainage
other stuff
DE lower
DE squats and deads
db explosive dealies
5/3/1 Press
95x5
110x5
125x11 tough, had one more left
mini-band press 135x3x5
pull ups bw 25lbx5x5 barely made last rep
face pulls
med ball slams
ME lower
Oly atg squat loose belt
275x1
315x1 left knee caved in
325x1 left knee caved in a smidge, over-all very powerful fast but lots of strain, probably no more left in there
Paused oly squats 185x5 205x2x5 last rep was tough
1db 1L sldl 60x3x10/side
went home
*****do some core work tomorrow, maybe some hamstrings-will know then*******
RE upper
3 3 3 press
105x3
115x3
135x8 failed on 9
reverse band pause press 2453x5
25lb bw chin 4x5 drop set on last set
band pull aparts 2x20 1x17
med ball slams 3x30 last few on last set were grinders
ME legs
315x1
365xbarely miss where hams are in the process of passing the batan to the quads, I’m trying again next week
355xeven barely miss less, got a little higher up and thought I was going to have it, but it was lost
315x4x1
tried different toe positions, ~35 degrees seemed to work best (lots of ham and hip recruitment)
Squat stance GM 245x5 235x5 225x5 these felt way too hard for how they used to feel
Light band resisted Swiss ball leg curls 3x10
X-band walks minis 3x7-10 steps per side
Front squat holds 295