Coming back off an elbow injury in April. Going to start a 5/3/1 log sticking straight with the triumvirate program. I had a 375 bench and just trying to work my way back after burning out and eventually hurting myself.
19 turn 20 in 10 days
200 pounds
Video of previous 375
Pre 5/3/1 maxes
Squat 225x10 - 305
Bench 225x8 - 280
Dead 315x5 - 355
Military 135x5
Todays Workout
1x5 170
1x5 195
1x5+ 220 for 8
Dumbell Bench with 50’s
4x15
1x11
1x4
Dumbell row with 40’s
5x10
Volume was a little high compared to westside but I liked it
Very sore as soon as I woke up to go to breakfast.
Squat
1x5 180
1x5 210
1x5 235
Leg Press
5x15 225
Leg Curl
5x10 55
Very exhausting my legs were hurting after the 2nd set of squats considering second time in a squat rack in four months.
Still hurting but needed to keep going to stay on schedule and get back to the regular schedule begging on Sunday.
Military Press
1x5 95
1x5 105
1x5+ 120 for 10
Dips
5x10
Barbell Rows
5x10 135
My strength just is to low right now to be able to do 50 pull ups that will have to wait for a few waves so I settled with barbell rows.
Overall good workout proud of what I was able to accomplish on the military a lot of stability and strength is starting to come back in my shoulders. Hopefully will be back to my old numbers within the next couple of weeks.
