Super set:
OHP - BAR, 65x5x2, 95x5, 115x8x4
NG/Chin up - BWx8-12x5
CG bench - 95x12, 145x7x4
Super set:
Incline pronated DB fly - 20, 22.5x12x2
Incline hex press - 20, 22.5xAMRAPx2
HS pronated row - 45, 90x12x4
HS NG row - 100x12
DB lateral - 5x15x6
EZ curl (noBar/outer) - 30x15, 40x10-12x3
Incline DB curl - 15x12x2
Machine pronated tricep extension - 45, 75x10x3, 90x8
Used today’s bench day as a volume day for shoulders and arms. Really enjoying CG bench and I’ve been getting better chest pumps than with regular benching. The DB fly super set is also a killer.
Back squat (high) - 135, 185x5x2, 225x5x3, 265x5, 300x3, 335x2x4, 255x10x3
Sumo DL - 155, 265, 335x3, 385x5, 440x3, 495x2
Deficit DL (1.5") - 355x8x3, 355x4
Kneeling NG pull down - 52.5, 67.5, 82.5x15, 92.5x12x3
1 arm cable low row - 12.5x15x2
Single leg lying leg press (noBase/high/narrow) - BASEx15, 35, 60x12x2
Hyper extension - 110x8x3
Misread the weight for sumo’s, should have been 490. Under ate and slept yesterday which made today’s workout feel harder than suppose to. Despite this I was still able to achieve a back and leg pump during the latter half of the workout. Weighted hyper extensions felt good and may be reintroduced for the next cycle.
Performed C5W3 of deadlifts today as well. Definitely felt a decrease in pulling performance and this shouldn’t happen for the next while.
Super set:
Incline pronated DB fly - 20x12x3
Incline hex press - 20xAMRAPx3
HS low row - 45x8x2, 55, 65x8x4, 55x15
DB lateral - 5x15x2, 7.5x10x4; 2 sec pause @ top w/7.5
EZ curl (noBar/outer) - 40x12x3
Incline DB curl - 17.5xAMRAP
Machine pronated tricep extension - 45, 75x12, 90x10x2
Mind over matter was today’s workout. Went out last night for st. paddy’s day and didn’t get much sleep. Maybe I could have performed better had I slept better, but today’s workout was great. I was able to achieve a greater MMC connection than most workouts throughout the session. It wasn’t until the end of the workout when I realized how sleep deprived I was did I begin to feel lethargic. Also I’ve begun to meditate/relax myself before each workout, where I would shut my eyes, lay on the rumble roller and practice mindful breathing while reciting the upcoming workout. So far this has been really helpful.
Had insomnia last night and I don’t know why. Back was tight and I was tired going into the workout, but after leg pressing everything felt pumped. Going to catch up on much needed sleep tonight.
Super set:
OHP - BAR, 115x10, 115x7x2
Chin up - BWx12, BWx8x2
Incline DB pronated fly - 20x15x2, 25x15x2
Ez curl (inner) - 30, 50, 60x12, 70x8x2
Incline DB curl - 20xAMRAP
Machine NG tricep extension - 65x15, 80x10x2, 65x12
Machine lateral - 30xAMRAPx2, 40xAMRAPx2
Bench press felt off, my left pec (uninjured clavical side) got a much better pump than my right. As well, I feel unstable on the bench but I’m continually working on evenly retracting my scapula and traps. I am planning to remove bench press from 531 and continue with the program for other lifts; will still have a bench day just not based off 531. Otherwise it was a great workout and I’m liking EZ curls and machine tricep extensions especially.
Glute kick back machine - 30, 50, 70x12
Back squat (high) - BAR, 135, 185x5x2, 235, 275, 310x5, 275x3x6
Single leg lying leg press (noBase/high/narrow) - BASEx12, 25x10x2, 50, 60, 70x8
Seated leg curl - 45, 100x12, 115x8x5
Standing calf raise - 75, 95, 115, 135, 155, 175x8
Seated calf raise (narrow/mid/wide) - 45x20x3
Kneeling NG pull down - 47.5, 62.5, 77.5, 82.5x15
Standing NG low cable row - 20, 25, 30x15
Machine crunches - 25xAMRAPx3
Great workout. Trying to focus on engaging my glutes during squats. I’ve noticed that with weights past 315 my hips my shoots up slightly quicker, which I think is in part due to lagging glutes. Also I have a nagging muscle/nerve sensation around the outer, upper left side of glute maximus. Not sure what it is exactly but I started feeling it after my last lower session (Deadlift 531 - C5W4). It’s been effecting my sleep and hopefully it’ll go away soon with daily stretching and rolling.
Super set:
Chin up - BWx12-14x5
Machine lateral - 15, 30x20x2
OHP - BAR, 65, 105, 120, 135x5x2, 135x4, 135x3, 115x7
HS NG row - 45, 90, 110x12x2, 115x8x3
HS front lat pull down - 45, 55x12
Incline DB press - 45, 60x8, 70x10, 70x8x2
Incline pronated DB fly - 22.5x12x3
EZ curl (noBar/inner) - 40x12, 50x8x2, 40x8
Incline DB curl - 20xAMRAP
Machine pronated tricep extension - 45, 75x15, 90x8x3
Did not eat nor sleep enough yesterday due to a throat infection. Felt really tired throughout today’s workout but got an amazing chest pump from incline DB presses.
At first I was really depressed and angry about my clavical injury, and even more depressed when I realized it couldn’t be fixed unless I payed a lot (not covered by insurance, considered a cosmetic operation). I try not to let it effect my workout when it bothers me. Sometimes I’m able to workout around and still get a great workout but today wasn’t one of those days. Maybe I just need more time to develop better MMC with my body. Maybe the exercises I choose just aren’t right. Hopefully I’ll be able to find a solution soon and not have random days where I feel good.
Tried to flat bench but my shoulders and scapula just wouldn’t cooperate today, although better even DB press felt awkward. With the increased horizontal presses during this cycle I’ve noticed my ability to retract my traps, scapula and shoulders decreases/becomes harder. My left (uninjured side) chest is activated to a greater degree which I think, even with stretches and rolling, exacerbates the unevenness. For the remainder of this cycle I will limit horizontal presses (bench days) for 2 or 3 sets of 6-8, and unless my body cooperates I will stick with DBs. Pronated DB fly’s didn’t seem to be an issue, or maybe it is when compounded with added volume with horizontal pressing.
Wide width pull down - 90xPUMPx2
Sumo DL - 155, 245, 335, 370, 420, 475x3x3
Sumo DL (pause @ mid shin) - 405x3x6
Kneeling NG pull down - 42.5, 72.5x15, 77.5, 82.5, 87.5x12x2
Back squat - 135, 185, 245x10x3
Single leg lying leg press (noBase/high/narrow) - BASEx15, 45x12x4
Seated calf raise - 45x12x3
Standing calf raise - 120x8x3, 140x8
Lying leg curl - 70, 90x12, 105x8x3
Decent workout. Sumo’s felt better than last pull session but still not back to normal; there’s tightness radiating from my left low back to left glute that gives off a pinching sensation if I overstimulate stimulate it.
Super set:
Chin up - BWx10x2, BWx8x2
Machine side raises - 20x20x2, 25x15x2
OHP - BAR, 65x5, 95x3, 120x5, 135x3, 150x2x3, 100x12x2
Bent smith row (noBar) - 50, 70x12, 90x10x4
Incline DB press- 30, 60x6, 70x8x2
Seated cable fly - 30, 45, 60xAMRAP
HS NG row - 70, 95x15
Machine NG tricep extension - 30, 80x12, 95x8x3
BB curl - 30x15, 70x8x3
Standing concentration curl - 20, 22.5x12x2
Hyper extension - BWx15x3
Scapula were reset with each rep of chin ups; I normally retract the scapula once at the beginning and perform all pull/chin up reps. Was not able to perform as many reps as normal but liked the feeling. Incline DB presses felt really stable which I think is attributed to increased scapula retractions. Liking the results from concentration curls so far and will continue doing them.
Did not lift today, the shooting pain down my left leg is sciatica. Will be taking deload week off or will be doing vertical pulls, horizontal rows, and arms.