5/3/1 Bench deload from 2 days ago
100x5, 115x5, 135x5
db hammer curls
45x7x2
bb curls
60x10x2
triceps pushdowns
140x10x2, 150x10
plank variations
6 sets
5/3/1 dead lift deload
135x5, 185x5, 225x5
hang cleans
115x3
power cleans
115x3, 125x3, 135x3
5/3/1 sohp deload
50x5, 60x5, 70x5
hanging leg raises
10x3
5/3/1 squats
105x5, 130x5, 155x3, 180x3, 210x3, 235x7 PR
front squats
135x5x5
leg press
390x10x2
seated leg extensions
stack x 10x2
25lb weighted crunches
10x5
5/3/1 close grip bench
95x5, 105x5, 125x3, 145x3, 165x3,3 185x8, 165x3, 145x3
db rows
70x3, 80x2, 90x10x2
push ups and shoulder stability stuff with small med ball
10x4
straight bar triceps pushdowns
140x10x4
ez bar curls
65x10x2, 65x5
For the past 3 weeks my left shoulder has been on fire. I am not sure what is wrong with it, but I have been trying to reduce the amount of heavier free weight pushing I’m doing on it.
5/3/1 dead lift
145x5, 195x5, 235x3, 275x3, 310x3, 350x3
At this point I realized that the bar I was using was thicker than a standard Texas bar and also weighed 10 pounds more. I changed the bar to finish my sets.
340x3x2
hang cleans
115x3
power cleans
115x3, 135x2, 155x1x2, 165x1, 175x1, 185x1, 195x miss x 2, 195x1x2
Missed the first 2 which made me angry. I then got the next 2. Felt amazing.
good mornings
115x10x2, 115x8, 115x7, 115x5
These made my left shoulder catch fire.
hanging leg raises
8x5
12/20
5/3/1 strict standing over head press
45x5, 65x5, 85x5, 95x3, 110x3, 120x9, 110x3, 95x3
hang cleans
95x3, 115x3
power cleans
135x1x3, 155x1x3, 175x1x2, 185x1, 195x1x5 PR for reps
tricep pushdowns
140x10, 150x10x4
db rows
70x3, 80x3, 90x2, 100x7, 100x6 (last 2 sets I did not push it)
shoulder stability stuff with light med ball
I just moved into my new place, thus the absence. The db rows really really hurt my left shoulder. I will try bb rows instead to see if they work better.
5/3/1 squats
105x5, 130x5, 155x3, 170x5, 195x5, 220x8 (very disappointed with this), 195x5, 170x5
front squats
135x5x5
seated leg curls
130x10x5
weighted crunches
25x10x3
5/3/1 medium grip bench (15 inches between index fingers)
85x5, 105x5, 125x3, 155x5, 175x10, 135x10, 135x9, 135x8x3
close grip cable rows
120x10x3
25lb floor flys to tri extensions
6 to 10, 2 sets
ez curls
70x8x2, 70x6
My left shoulder is still not so good. It is not hurting as much, but is still very stiff and not getting much better. I think eliminating most rowing type motions for a while may be the best way to get it feeling better.
dead lift
135x5, 225x5, 315x3, 365x3x2
box squat as explosively as possible
135x5, 155x5, 175x6x3
bb rows
135x6x4
hanging leg raises (from bar) x 5 x 3
Taking a break from 5/3/1. My left shoulder is too messed up at the moment.
workout from yesterday
hang cleans
115x3, 135x1
power cleans
135x1x2, 155x1x2, 175x1, 185x1, 195x1, 205x1 PR, 215x1 PR, 205x1
straight bar triceps cable pushdowns
130x10, 140x10x4
neutral grip chins
5x3, 4x2
strict over head press
70x10, 70x8
Still taking it easy on my left shoulder.
squats
135x5, 155x5, 185x3, 225x3, 255x5
front squats
135x5, 155x4x5
seated leg curls
135x10x5
yesterday
bench
135x5, 155x5, 185x3, 195x6 PR, 135x8x2
cable rows
120x10x5
bb overhead press
50x8, 70x8, 90x7
bb curls
60x8, 60x7
Keeping things light to let me shoulder heal.
yesterday
rack pulls
135x5, 225x5, 315x10x2
box squat as explosively as possible
135x5, 155x5, 185x5, 195x5, 185x5
good mornings
115x10x2
hanging leg raises
5x4
Taking things easy on my shoulder still.
power cleans
135x4, 155x2, 175x1, 195x1, 210x1, 225x1 PR
neutral grip chins
5x4, 4x1
straight bar triceps pushdowns
140x10x1, 150x10x3, 150x8x1
close grip cable rows
120x10x4
front squats
135x3, 155x3, 185x3, 205x2, 225x1, 245x1
good mornings
135x6x5
hanging leg raises
6x5
bench
135x5, 155x5, 185x3, 195x1, 205x4 PR
overhead press
70x10x3
face pulls
70x10x5
ez bar curls
70x10x4
straight bar tricep pushdowns
140x12x2
Still trying to let my left shoulder heal. It is slowly getting better. Having trouble keeping upper back from slipping and then losing my arch when benching.
deadlift
135x5, 225x5, 275x3, 325x2, 375x3 PR
all done double overhand
box squats
135x5, 185x5, 205x5, 225x5, 245x5
45lb squat to overhead plate raise x10x2
power cleans
135x3, 155x2, 175x1, 185x1, 195x1, 205x1x5
neutral grip chins
6x2, 5x3
Damn you progress fast
Good job
2 days ago:
squats
135x5, 155x5, 185x3, 205x2, 225x1, 245x1, 275x3 PR
front squats
135x10x3
hanging leg raises
10x5
Today
close grip bench
135x5, 155x5, 185x3, 205x1, 225x2 PR (couldn’t lock out the 3rd but so close)
strict standing overhead press
45x5, 85x5, 105x3, 115x5
close grip cable rows
120x10, 135x10, 150x10, 165x10
face pulls various angles
70x10x4
Shoulder is feeling a lot better.