Honestly I have Forever and still prefer the old school deload. TM x 1 ain’t always in the cards after pushing hard for 6 weeks.
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I ran 4 cycles straight… 100% TM is based on TM for 4th cycle? Sounds like heavy stuff…I’ll probs just do the old one in 2nd ed… or use my TM at the first cycle
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So was supposed to deload…but it looked like it was gonna start to snow…didn’t want to walk a mile under snow just to deload
I guess I’m butchering this deload again
13 January 2022
Sumo
245 x 5
280 x 3
315 x 4
Didn’t realize the gym was gonna close in 45 minutes, so just did this
14 January 2022
OHP
90 x 5
105 x 3
115 x 4
Usual shoulder accessories
3 Likes
Felt bad I forgot to reply to this, but I legit don’t understand the 7 week protocol well enough to speak to it. I don’t even do the deload from the original 5/3/1 anymore: I just take a week away from the lifts and focus on conditioning.
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No worries bro. Sounds like a good plan. A few days not lifting sounded really good. I feel like my body really needed it
22 January 2022
Squat
190 x 5
215 x 5
245 x 7
Bench
105 x 5
120 x 5
140 x 6
WTH happened here?
BB Row
120 x 8 x 3 sets
Superset, 4 sets
Unilateral Overhead Tricep Cable Extension 10 x 10
Hammer curls 20 lbs x 10
I’m figuring my triceps are the weakpoint in my bench. Triceps look small compared to my biceps when it should be the triceps that add to arm size more. So next session I’ll be doing arms in a 2:1 ratio instead
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Ever consider doing some daily tricep work in addition? Westside is big on “extra workouts” for stuff like that.
I was considering getting some adjustable dumbbells like what I had at the height of the pandemic last year to be able to get some extra shoulder days. I’m guessing bands will be enough though for what you are mentioning?
Maybe consider push ups as daily tricep work. I think @T3hPwnisher had a cool get to 200 a day thing in his book of bad ideas or maybe on his blog. Sorry Pwn my memory is failing me 
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No need to apologize dude! I wrote about doing 200 a day and building up to 400 with that approach, but nail on the head: some push ups or dips done daily would go a long way. Can do narrow/diamond push ups if focus is on triceps. Although bands are great too @whang . If you don’t already have a miniband, you seriously need to get one. They’re stupid cheap and daily pull aparts are amazing.
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Just adding on, my bench has gotten stronger since I’ve added ~60 pushups a day in January, I have some joint pain to go with it but that’s probably more related to my weight (290) than anything.
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Thanks @simo74, @T3hPwnisher, @heretolog
I’m forgetting the simple things like push ups lol. Sounds like a plan!
4 Likes
24 January 2022
Sumo
225 x 5
255 x 5
285 x 10
OHP
85 x 5
95 x 5
110 x 6
Cable reverse flyes 70 x 10 x 3 sets
The front of my shoulder is hurting a bit. It’s the same from my old injury. Gotta start being careful again
Face pulls 42.5 x 10 x 3 sets
DB lateral raise
25 lbs x 10 + 20 lbs x 10 + 15 lbs x 10, 3 sets
Cable overhead triceps extension
15 lbs x 10 x 3 sets
Superset, 3 sets
Triceps kickback extension 10 lbs x 10
Hammer curls 25 lbs x 10
3 Likes
26 January 2022
Squat
200 x 3
230 x 3
260 x 5
Bench
115 x 3
130 x 3
145 x 8 (woohooo progress)
115 x 5 x 3
DB row
50 lbs x 10 x 4 sets
Superset, 4 sets
Cable overhead triceps extension 15 lbs x 10
DB Hammer curls 25 lbs x 10
Triceps cable kickback 10 x 3 sets
3 Likes
Got some light bands. Any good youtube videos on rotator cuff rehab/prehab using bands? I think specifically my supraspinatus is the one affected, but I also just wanna strengthen the whole shoulder joint too in general. I don’t like how sore it possibly gets when I play sports these days.
1 Like
27 January 2022
Sumo
235 x 3
270 x 3
305 x 5
OHP
90 x 3
100 x 3
115 x 5
90 x 5
90 x 5
90 x 10
Cable rear delt flyes 85 lbs x 10 x 4 sets
Side laterals
25 lbs x 10, 20 lbs x 10, 15 lbs x 10, 3 sets
Superset 3 sets
Cable overhead triceps extension 15 lbs x 10
DB Hammer curls 25 lbs x 10
4 Likes
This article shows the various tricep extensions/push downs, band pull a parts and some other good stuff.
“No Monies” for low traps
This is a great one specifically about the lower traps, and how you engage them to Posteriorley Tilt your shoulder blades vs pulling the together and back with too much rhomboid action. And to keep your ribs “down” and keeping spine neutraln vs letting them flare out as your back extends.
This one shows some neat external rotation and abduction type moves. I believe that’s what the supraspinitis does.
2 Likes
Oh dang these are nice. Thanks flats!
1 Like