I decided to swap my bench and OHP days since I did OHP last week and nothing else.
BENCH
135 x 5
155 x 5
175 x 5
200 x 10+3+3+3+3+3 Decided 5 reps at 85% wasn’t going to do much for me. I decided to do a PR set and then figured why not turn this into a myo rep set? I quit after five sets but I was hitting my 3RM on the last couple sets of 3.
INCLINE 1.5 REPS MYO STYLE
135 x 8+3+2+2+2
INCLINE CABLE FLY
50 x 10F + 10 top half
50 x 8
50 x 8
OH ROPE EXT MYO REPS
100 x 16+3+3+3+3+3+3
CABLE CRUNCH
170 x 20
180 x 20
190 x 20
I will be nice and sore over the next couple of days due to my week off. I’m pretty much going in and hitting my 5/3/1 work and just doing whatever. This will allow me some mental freedom and I can hit new movements when my body adapts to something.
BENCH SQUAT
45 x 10
135 x 5
185 x 5
210 x 5
225 x 5 Should’ve been 170, 200, 225 but I jumped to 185 and thought I could adjust my TM so that the first set was 185. After 210, I realized that’s too heavy for week one so I finished with my original week one weight of 225.
245 x 2 x 4 sets Did this with about 10 breaths between sets. Trying to adapt myo reps to squats but I don’t want to do an AMRAP.
LYING LEG CURL
100 x 12, 8 Toes pointed, nice and slow. Two sets is still going to hurt tomorrow.
LEG PRESS
Full/top half/full/top half/full
405 x 5/20/5/20/5 x 2 sets
HANG POWER CLEAN
135 x 3
155 x 3
175 x 3
195 x 3 x 3 Back held up well.
My legs are thrashed. I’ve been tired all day from it. I’ve decided to be my usual self and Frankenstein my training. I’m going to follow the Tried and True Bodybuilding Template but 5/3/1 will be my heavy lift. The program naively basically has three exercises per muscle group and does one heavy, one moderate, and one light. I’ll just need to add a moderate one to the mix.
ELLIPTICAL
10 minutes - 0.75 miles 2 min at L1, 2, 3, 4, 5
OHP Took the axle outside today.
80 x 5
100 x 5
115 x 5
125 x 5 Supposed to be 90, 105, 115 but I counted my bar as 20 lbs instead of 30 until the last set.
PUSH PRESS
160 x 3
180 x 2
200 x 1 nope, 190x1
215 x 0+0 actually this was 205
190 x 2
190 x 1
DB OHP
55 x 10, 8, 8, 7
LAR DB RAISE MYO REPS
25 x 15+3+3+3+3+3 I just added a little body English to get the reps so I never “failed”.
ELLIPTICAL
10 minutes - 0.75 miles 2 min at L4, 5, 6, 7, 8
NOTES
It’s 3pm and I’ve only eaten a protein bar today. I feel great!
I decided to just ramp the resistance on the elliptical instead of doing my usual intervals. I wanted to feel the burn so I can push that lactic threshold back.
200 felt good on push press. It was kind of devastating how badly I failed 215. I was just doing that as a small step to 230. I didn’t expect to miss it.
Tried & True Bodybuilding is in full effect next week. I’ll try to continue doing 5/3/1 5s PRO for my “heavy” lift. Advanced 5/3/1 would probably work well, too.
Edit: based on video review, I did worse than I thought. Not only can I not do math, I’m weak. See above for corrections.
Respect on hustling through the major setbacks (physical and mental) and not giving up my man.
Honestly don’t say this alot of but you really are inspirational!
Thanks, @hustlinghat93! I hope to live in a way that impacts others in a good way. While I don’t need a pat on the back, it’s good to receive one every once in awhile to let me know I’m on the right track.
DEADLIFT
185 x 5 x 2
235 x 5
260 x 5
300 x 5 superset with PULL UPS
10, 10, 8+2, 5, 5
HANG POWER CLEAN
185 x 3 x 2 sets
200 x 1 There it was - the back twinge.
INCLINE DB ROW
75 x 8 x 4 sets
DB REV FLY
25 x 12 x 3 sets with SMITH CRUNCH
85 x 12 x 2 with AB WHEEL
12, 12, 12
Notes
Deadlifts felt fine but heavy - like 100 lb heavier than it should.
Going to have to keep cleans light for awhile.
Smith Crunches were worthless because my shoulders were fatigued and that’s all I felt.
The workout wasn’t terrible but I didn’t enjoy any of it. This was a forced session. I spent 3-4 hours building a couple of concealment shelves prior to this. I should’ve trained before I started that.
BENCH
135 x 10
165 x 5
190 x 5
215 x 5, 5
215 x 6+2+2+2+2+2 (myo style)
DB INCLINE
75 x 7, 5, 5, 5
CABLE FLY
60 x 20+4+4+4+4+3 (myo reps)
CABLE CURL
140 x 8+3+3+2 (myo reps)
DB HAMMER CURL
25 x 10F/10T/10B
25 x 12F/12B
Solid session. Took about 40 minutes. I have a tentative plan to run a mile when I get home tonight. I actually noticed some progress back when I was forcing myself to run a mile a few times a week. It’s less than 10 minutes of suffering. I can do that.
Meant to do 10 push ups every 2 minutes. I started the clock and did my first set and then took off. I thought I was only running for another 1:45 so I didn’t slack off. Well, the timer never went off. I checked my watch at 2:15 and apparently I forgot to select the program. I told myself I’d stop at 3 minutes. 3:15 came and went. 5 minutes. Wait, I’m running an out and back; stop and turn back at 0.55. I took 3-4 deep breaths and the same amount of steps and got back to it. I ran an 8:30 mile which includes 15 seconds of push ups. Damn.
