Short but solid. Feeling a little beat up from that training session, but coming in from a couple higher-calorie days (BWx13-15) so it balanced out all right. Gave the legs most of the day off and focused on pump.
During farmers carries the other day I kinda strained one of the forearm tendons that connects at the elbow and it’s making my elbow sore and hurt extending or flexing my arm when it’s in a neutral position. Pronated and supinate are fine. Made my elbow feel kinda funny during push Press though.
245x 0 acted like a dickhead and though I was gonna get all jacked up on adrenaline and hit a 20lb PR. Nope
225x0 acted like a dickhead again, because I was mad I missed the last one so I immediately stripped the plates off and tried 225 again. Nope
185x6 PR at this point I wasn’t finishing push Press until I PRed something. So yay or whatever
Cable chest flyes: found the perfect angle for me today. Set the pins a couple notches under “arms parallel to ground” and leaned forward slightly. Very first rep I felt my whole chest contract hard as shit. Weight is per side
50x15 1 second pause
50x10 1 second pause
40x8 paused, 4 burnouts
30x10 mTor reps, 12 burnouts
Tire flips: not sure how big it was, but it was large, full of water, and slippery
3x6
I really like adding in these strongman-style finishers. Probably start rotating between tire flips, farmers carries, amrap clean and Press, and prowler push/drag
This is the only thing missing from my commercial gym. They bought a wheel barrow and took the wheel part off to make a sled but there’s still not a good place for it. I love tire work.
1/29/18
Still going to the gym today; just waiting for my gf to get off work, and we’re working out together for the first time. At her gym. (Planet fitness…) We’ll see how it goes.
Toying around with the idea of going back to 531, but gearing it more towards my own personal training preferences/needs (variety and hitting some heavier reps) to keep myself committed and enjoying training. here’s a rough draft:
85% TM
Mon:
Squat: ramp to TM x3-5
Bench: 5x5 SSL
Tues:
DL: 5s pro
Push Press: ramp to TM x3-5
Thurs:
Squat: PR set
Bench: Ramp to TM x3-5
Fri:
DL: ramp to TM x3-5
Press: BBS
Assistance: the usual “get swole” assistance I’ve been using lately
Conditioning:
Easy conditioning 2x/week
hard conditioning 2x/week. more farmers carries, tire flips, sprints and the like.
This looks pretty rigorous, but looks fun as hell. Probably not super sustainable, but it’ll make for a couple tough cycles
Sitting just under 270 right now. Spent last week at BWx15 (4200) so getting rid of some of the bloat from that. Seeing positive changes in physique so there’s that
Took it easy after the mock meet last night. Still managed to set a pretty major PR though, so that’s cool.
Press:
95x5
115x5
135x9 PR by 3 reps
135x3x5
T-bar row:
90x2x20
Cable flye
60x12
60x8, 50x4 dropset
50x10
Front raise:
40x12
40x10
Superset with
DB lateral raise:
25s x2x10
Was hoping to at least get 5 at 135 to make it my TM for this upcoming 531 cycle. 115 was easy so I was like “shit, maybe I can get 6 or 7.” So 9 is pretty boss since I haven’t trained strict OHP in a long time. Must be the lateral raises
Lower back is about 90% right now. It’s not really sore, it just feels a bit overworked. Cut out lower body again today, but had a hell of a bench session.
Bench: (all with short rest: 1-2 minutes)
135x8
185x5
225x11 PR kicking myself for not going for 12 even though I had it. I’ll settle for a 3 rep PR though
245x5
275x3
225x2x5
Finished with some cable flyes. Had to wrap up early because had to go run and do an errand
