I would easily give up a MP day rather than a DL day, although I do understand your pain. I can get some serious hip and LB pain from Sumo DL too much. Are you following the 5/3/1 PL book or the regular one?
Scott- The regular 5/3/1, haven’t even looked at the 531 pl one yet. And yeah, if i was only giving it up for an extra day, then I would drop the MP also, but I noticed my Squats were stalling, and I was even getting a bit weaker in them recently, so decided not only would my pain be less, but my squat might improve quicker this way as well.
[u]Tues, 7/12[/u]
Bench, 5/3/1, wk 1
-w/u-
barx10,10
95x10
135x10
-work-
155x5
185x5
205x9
-BBB-
155x10,10,10,10,10
CG Chins
bwx9,6,4
WG Lat PD
115x10,10,10
Seated BtN DB Extension
35x10
55x10
65x10,9
DB, Shoulder, Ext. Rot
10x10
20x15,10
[u]Wed, 7/13[/u]
Squat, 5/3/1, wk 1
-w/u-
barx10
95x10
135x5,5
185x5
-work-
205x5
235x5
265x7 - felt heavy, heh, weak today
-BBB-
185x10,10,10
GHR
bwx10,10
GG/BG SS
170x12/12
305x15/15
305x15/15
Ab Rollout
bwx15,10
[u]Tues, 7/19[/u]
Shoulder started bothering me last week, so skipped Mp day, will just continue on this week with week 2, like i did it. Shouldn’t matter much.
Bench, 5/3/1, wk 2
-w/u-
barx10
95x10
135x10
-work-
175x3
195x3
215x7
-BBB-
155x10,10,10,10,9
CG Chins
bwx10,7,4
WG Lat PD
100x8
140x8,8
Seated BtN DB Ext
35x8
65x8
70x8,8
Face Pull - standing, cable/rope
37.5x15
47.5x15
[u]Wed, 7/20[/u]
My 12th anniversary today. The wife is in Philadelphia at some conference for work though, oh well.
Squat, 5/3/1, wk 2
-w/u-
barx10,10
95x10
135x10
185x5
-work-
215x3
250x3
280x5
-BBB-
185x10,10,10,10,10 - getting light headed, had to sit down after the last 2 sets or risk falling down, heh.
GHR
bwx8,8
Ab Rollout
bwx15,10
[u]Fri, 7/22[/u]
MP, 5/3/1, wk 2
-w/u-
barx15
65x10
95x8
-work-
115x3
135x3
150x6
-BBB-
95x10,10,10,10,10
WG Chins
bwx8,6,4
CG Seated Row
160x8,8,8,8,8
1-arm DB Shrugs
75 x30
EZ-Bar Preacher
65x10,7,4
[u]Tues, 7/26[/u]
Bench, 5/3/1, wk 3
-w/u-
barx10,10
95x10
135x10
-work-
185x5
205x3
230x4
-BBB-
155x10,10,10,10
CG Chins
bwx9,5
WG Lat PD
115x8
145x8
130x8
115x8
Seated BtN DB Ext
40x8
70x8,8,7
External Rot, DB
17.5x15,12
[u]Wed, 7/27[/u]
Squat, 5/3/1, wk 3
-w/u-
barx10,10
95x10
135x10
185x5
-work-
235x5
265x3
295x5
-BBB-
185x10,10,10
Rom DL
barx8
135x8
225x4,4,4
GHR
bwx8,7
Ab Rollout
bwx15,15
295x5 is great, what’s your PR?
How’s the knee cave stuff progressing?
Brett - not sure what the PR is with 295, I was thinking today about making up a chart or something, heh. I have done 315x4 before though. The knee cave is alright. With that 295x5 set, I could have done probably 2 more, but my knees would have been badly caving. On the last 2 of that set, they were wiggling a bit, but no more than 2-3 inches, I can deal with. I used to look like a newborn stork or something with my knees going in to almost touching when i struggled.
[u]Fri, 7/29[/u]
MP, 5/3/1, wk 3
-w/u-
barx10,10
65x8
95x5
-work-
125x5
140x3
160x5
-BBB-
95x10,10,10,10,10
WG Pull-ups
bwx8,6,6
CG Seated Row
100x10
160x10,10
140x10,10
HS Standing Shrug
2pps x28,22
EZ bar Curl
65x10,9,7
Took the week off as a nice big fat deload time. Had stuff going on around the house, and issues with family, so was a good time to take off. Will start back up this week.
[u]Wed, 8/10[/u]
walk 2 mins
Treadmill 1 mile, 6.7 mph
walk 2 mins
Bench, 5/3/1, wk 1
-w/u-
barx15
95x10
135x10
-work-
160x5
185x5
210x5
-BBB-
155x10,10,10,10,10
CG Chins
bwx8,7,6,4
WG Lat PD
145x8
115x8,8
BtN DB Ext
40x8
75x10,9,7
Treadmill, 3 elev, 3.8 mph 15 mins
[u]Mon, 8/15[/u]
Going to do a more BB type workout for a little while, change it up, using weights less than the 75% of 1rm area. Will go back to 5/3/1 after a while.
-w/u-
1 mile run, 6.8 mph
Bench
barx10
95x10
135x10
185x8,8,7
Seated OH DB press
30x8
55x8,6,7
Dips
bwx10,10,9
Seated BtN DB Ext
55x10
65x9,8,8
[u]Tues, 8/16[/u]
-w/u-
1 mile run, 6.9 mph
Neutral, WG Chins
bwx5,5,5,5,4
CG Seated Row
100x10
160x8,8,8,8
Machine Pullover(LF)
120x10
165x10,10,10
EZ-bar Preacher Curl
45x8
65x10,10,9,6
Hi Ogre. mighty nice log you have here. Good luck with the BB routine.
Thanks DJS.
[u]Wed, 8/17[/u]
Squat
barx10,10
95x10
135x10
185x8
225x8,8,8
Lying Leg Curl
100x8
160x10,10,8
Leg Extension
145x8
190x10,10,10
Ab Rollout
bwx15,10
[u]Wed, 8/24[/u]
Been quite sore, waited to do the next go around, will start a 4 day cycle soon though, 3 on 1 off.
walk
1 mile run, 7.0 mph
walk
Bench
barx10,10
95x10
135x10
185x8,8,7
Dips
bwx10,10,10
LF Fly machine
65x10
100x10
145x10,10
Seated, BtN DB Ext
40x10
65x10,10,9
[u]Mon, 8/29[/u]
walk 2 min
1 mile run, 7.1 mph
walk 2 min
Wide grip chins
bwx5,5,5,4,4
Seated cable Row - CG
100x10
160x8,8,8,8
Pullover Machine (LF)
105x10
180x10,10,7
Preacher Curl,EZ-bar
35x10
65x10,8,5,5