Had my pity party and got back to it on Monday with a hard stretching session. Did another this morning when I woke up and then lifted on my lunch. Nice having a decent gym at work so I did stuff I couldn’t really do at home.
Superset 1
DB Bench - 3 x 20
Cable Row - 3 x 20
Lunges - 3 x 20
Plate twist and press - 2 x 20
Plate horizontal twist - 2 x 20
Plate low-high-low twist - 2 x 20
Superset 2
Cable rope triceps press down - 20, 10, 10
Bar grip cable curl - 20, 20, 13
This was fun, I didn’t push it as hard as I did last week. Zero rest on superset #2 and holy shit that was rough. The quad and oblique I pulled at softball are probably at 60-75% and the butt cheek is closer to 90%
Squat
45 x 10
125 x 5
160 x 5
195 x 3
230 x 5
265 x 5
300 x 12
335 x 1
Front squat
135 lbs - 5 x 10
Superset - 10 hanging leg raises
SLDL
155 lbs - 5 x 10
Superset - oblique work
It was really fun getting back to my roots and I had a lot of confidence going into this session. This program had me at the highest muscle mass I’ve ever carried, now I’m hoping to use it to get the strength and muscle back I lost while losing all the weight over the last 2 years. I do think I need to swap to Good Mornings over SLDLs moving forward though - something isn’t clicking with the hinge for me and I feel like I do a better job settling into my hips and hammies with the bar on my back.
@SvenG I was wrong about where I saw this program - it’s the 2 Day/Week program from the Beyond 5/3/1 book. Got a bug up my ass this week because I realized the website I sent wasn’t 100% accurate to the program I’d run before, so I dug into Forever and Beyond and ended up finding it.
I’ve got that one, so I’ll have to check it out. I was the 5x10 with opposite lift that originally caught my eye, so I’m curious to know if he advocates for that in any way (or not, as the case may be).
Bench
45 x 10
85 x 5
110 x 5
135 x 3
160 x 5
185 x 5
210 x 9
235 x 1
DB Press - 45 lb dumbbells - 5 x 10
Superset
Chin Ups - 5 x 6
Barbell Curl - 45 lbs - 3 x 10
Superset
Triceps Kickbacks - 12.5 lbs - 3 x 15
I feel like shit from softball yesterday, there’s either a pull or a strain in my upper-outer left thigh and it really acted up while playing and hurt the rest of the day. Elbows and shoulders are hurting too, so lots of rehab/prehab to be done this week. This session was still good though, the weight moved well despite me not feeling 100% and I found that kickbacks do a really good job hitting the long head of my triceps to balance out the elbow strain of throwing and swinging.
My wife (who’s likely tired of me bitching about being sore and half-injured) suggested I swap out my morning stretching for Agile 8. Probably takes less time to do anyway, and gives me a chance to really break up whatever the fuck is going on in my hips and quads. Did it today, about yodeled while foam rolling my IT bands, and feel better than I did yesterday. Here’s hoping it helps. Plan is to run on my lunch, may try a new route because my old one is a little sketchy…gotta love good ol’ Akron…
3.55 mile run in 31:30 (8:53 pace). Felt really good but I was wrecked for the remainder of the day and just felt fuckin awful. Kinda been a theme lately, don’t know if I’m dipping too far into my recovery ability or if I’ve got something else going on. Pretty much sore 24/7 for the last 2 weeks. So I think I’m gonna skip my accessory day today, rest up, and hit my 5/3/1 session on 4/30/26 to give myself 2 day’s rest before softball on Sunday
Deadlift
225 - 2 x 5
255 x 5
295 x 5
330 x 11
370 x 1
Front Squat - 155 - 5 x 10
Good Morning - 115 - 5 x 10
Hanging Leg Lifts - 5 x 10
This was one of the toughest sessions I’ve done that didn’t leave me feeling burnt after it. Deadlifts are really clicking for the first time in a long time. Front squats… fuuuuuuuuuuuck do my quads hurt. Felt like I got some work on the quad head that keeps pulling on me when I play softball so I expect it to either be a lot better or a lot worse by Sunday. Good mornings were interesting, my mid back took the biggest hit from them. Also, Agile 8 is far superior to my bodyweight warmup. Everything felt fresher and more ready for work.
8-0 in rec league now! I’m playing decently well but not getting to any of my power. Quads have been big trouble but slowly getting better. Got this coming week off so I’m hoping they heal the rest of the way
Press
45 x 5
45 x 5
60 x 5
75 x 3
90 x 5
105 x 5
120 x 8
135 x 1
Incline dumbbell bench - 55 lbs - 5 x 10
Superset
Dumbbell row - 95 lbs - 5 x 10
Pinwheel curls - 25 lbs - 3 x 10
Superset
Triceps pushdowns - 35 lbs - 3 x 10
For some reason my shoulders were pretty sore today and I don’t know why. Definitely lost a rep or two on my 5+ set because of that but 135 moved well. Assistance felt great though, really like the pinwheel curls (alternating cross-body hammer curls) as an alternative to plain ol dumbbell curls or barbell curls.