So I only trained twice last week, as one day I was stuck in 29 inches of snow, worked out Wed and Fri and then got effing sick again…so I am starting the 5/3/1 week of 5/3/1…get it?
Has an awesome day considering I felt like crap all day, I swear if I told myself not to take it ez, I could of broke some rep PRs…no shoulder pain…I wonder If Im a guy who does better with higher volume less frequency?
anyway
BENCH 5/3/1
260/5 275/3 290/1
FLAT BENCH 315/2 275/10 275/10 245/12 225/15
INCLINE BENCH W LIGHT BANDS 135/20 185/10 185/10 185/5
[quote]MattyXL wrote:
So I only trained twice last week, as one day I was stuck in 29 inches of snow, worked out Wed and Fri and then got effing sick again…so I am starting the 5/3/1 week of 5/3/1…get it?
[/quote]
yeah I like these BW complex, I usually add Renegade rows or situps or Goblet squats depending on what day I do em. I havent been consistent with the complexes lately because of getting sick off and on for the past month or so. I can stop weight training for 2 weeks and I wouldnt lose much strength, I stop any sort of conditioning and I lose everything.
Flash - Im 241, so it makes my bench…ehhh, though in my 20’s when I was in better physical health I could bench 405 for a triple I was closer to 215 - 220 then. Now because of impingements and old man injuries Im trying to inch myself back up to 4 plates…time will tell.
[quote]MattyXL wrote:
Nikki - first day of feeling good! FINALLY!
Flash - Im 241, so it makes my bench…ehhh, though in my 20’s when I was in better physical health I could bench 405 for a triple I was closer to 215 - 220 then. Now because of impingements and old man injuries Im trying to inch myself back up to 4 plates…time will tell.[/quote]
Damn. 405 for a triple at 220 is strong. You’ll get back there man, just gotta be patient and listen to your body. If I had heeded that advice in my teens and early 20’s I wouldn’t be sitting on 2 repaired knees in my late 20’s. Kill it brother.
Just saw your comment in my log. Here’s DeFranco’s upper warm-up. It might help you with some of your shoulder problems bro. Feels like it’s working for me. Hope it helps.
OK so Im starting the third phase of 5/3/1, I dont see any reason to do any other program, to me it lets you have cake and eat it too…I train for strength and hypertrophy and I also get to do awesome bro curls…lol
Only problem is today I grew a big fat vagina…one with labias dragging on the floor…i.e. it wasnt a good session because I felt like being a pussy…anyway
Ha, I get mad at myself when I’m a pussy too. I write all kinds of notes in my workout journal when I do less reps than I should have or just feel weak mentally or physically, stuff like “Big crybaby” or “Geez you whine so much”
We all have those days, and you should give your immune system a little rest anyway. No need to go labias to wall… you see what I did there? Heh heh
