I do, but the 1 arm DB presses are the only programmed unilateral work I do for upper body, and I’m hesitant to lose that. I like the 5xAMRAP idea, I may have to try that when I change up my accessory work.
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You can do it with one arm. I just don’t like the possibility of having mismatched reps between sides.
Well, with my shoulders, if I did 2-armed DB press I’d have to stop early when my left shoulder gives out, so I have to live within the limits of my damaged body anyway.
2 Likes
3/3/21 cycle 2 day 3
Warmup:
Squat:
5x45#
3x95#
3x135#
3x175#
3x205#
3x235#
3x265#
Jokers
3x285#
3x305#
Bench:
10x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x175#
Jokers:
3x185#
3x195#
superset with pull-ups: 1/2/3/4/5/6/7/8/10
Dips: 12/12/12
Superset with 135# barbell rows 12/12/12
Barbell curls superset with tricep extensions 50#: 12/12/12
Good joker sets today, and first time squatting back over 300# since last November. Also bumped up the reps on the curls/tricep extensions to 12.
Also, got my accessories crossed up in my mind and did rows instead of Zercher squats today, so I’ll get the Zerchers back on deadlift day.
5 Likes
3/5/21 Conditioning day. I took the dogs down to the dog park and did some sprinting. The dogs had fun, as usual, but they were getting bored by the end.
8x100M sprints, about 2:00 rest untimed between intervals. FIrst 2 slow, last 6 as fast as I was comfortable with.
3/7/21 5/3/1 cycle 2 day 4
Warm-up.
Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x225#
3x250#
3x285#
3x325#
Jokers:
3x345#
3x365#
Superset with chinups 1/2/3/4/5/6/7/8/9/10
Press:
3x45#
3x65#
3x95#
3x115#
3x130#
3x150#
Jokers:
3x160#
3x170#
Superset with front squats at same weights.
Accessory:
1 arm DB press 45# fat grips 12/12/12
I didn’t make up for the Zercher squats that I missed last session like I had planned. After heavy deadlifts and front squats my back was pretty tight and I didn’t feel like risking injury.
I also gave myself an extra rest day this weekend, since I ran on Friday. Looking back at February, this was definitely better than my last heavy day on deadlift/ press. Got 2 sets of jokers on both lifts and felt better doing it. Overall a good training day.
7 Likes
3/11/21 cycle 2 day 5
Warmup.
Squat:
5x45#
5x95#
5x135#
5x185#
5x225#
3x255#
5x285#
Bench:
5x45#
5x65#
5x95#
5x120#
5x145#
3x165#
5x185#
Superset with pull-ups 1/2/3/4/5/6/10
Accessory:
Dips 12/12/12
superset with Zercher squats @155# 3/3/3
Barbell curls 55# 12/12/12
superset with standing barbell tricep extensions 55# 12/12/12
Very long, draining week of work, with the outage just around the corner and everyone and their brother needing something from me. Tomorrow is supposed to be a day off, but I’m going to have to work most of the day catching up on the stuff I couldn’t get done during the normal work week. I needed this workout to recenter myself, feeling in a better head space now than I was a couple of hours ago.
6 Likes
3/13/21 Conditioning:
Very wet 1-mile run with the dogs, the highlight of which was me ending up flat on my back in a foot of ice-cold water when I went to jump a fast-flowing ditch and the two leashed dogs decided to zig while I was airborne, so I slipped when I landed. Also hyperflexed my knee a little bit when I landed with my foot under me, but it seems to be okay. Inside and dry now, the dogs are all toweled off and my clothes are sitting out on the porch soaking wet. Shower time, now.
1 Like
Glad you’re ok. Could have been much worse.
2 Likes
Yeah, but I do want my body to be resilient enough to be able to handle the occasional fall, which it apparently still is. 
3/14/21 Pi day, 5/3/1 cycle 2 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x265#
3x305#
5x335#
Superset with chinups 1/2/3/4/5/6/7/10
Press:
5x45#
5x65#
5x85#
5x105#
5x125#
3x140#
5x155#
Superset with front squats, 3x same weight as press.
Accessory:
1 arm DB press 45# fat grips 12/12/12
Superset with bent over BB row 155# 12/12/12
Everything felt good. A little sore in the right knee still, but everything tracked well, and no actual pain. New cycle starts next week, and then the outage starts the following week so my training may be more sporadic for the next 6 weeks. We’ll see how it goes, normally I have no problem getting work in during the outage, but this time around the work gym is closed due to COVID.
7 Likes
glad youre okay. falls like those arent a joke
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It is very odd how differently Covid is being handled. My county just lifted the mask mandate. Our work gym has been open the entire time with the exception of one two week stretch after a user tested positive for Covid. It’s limit five people at a time but that’s never been an issue.
One good thing Covid has done for me is to force me to use and begin to enjoy my home gym. I’ve had the thing since 2016, but only used it on the rare occasion when I was trapped at home with a sick kid. If the kids were healthy then I took them to the Y. I got some me time and they got out of the house and got to play. Win-win.
I used to be obsessed with machines for back day - cable rows, pull downs, reverse cable fly’s, plate loaded Hammer rows and pull downs. I’ve decreased my back training and I haven’t noticed any adverse effects. I used to strive for a 2:1 or 3:2 ratio of pulling:pressing. I don’t know why I came up with that obsession but I noticed that other, larger people don’t do that and they seem fine. It’s been nice to cut unnecessary stuff from my training.
3 Likes
Everything ok there mate! You still training ?
2 Likes
Outage is finally over, so I’m back at it now. This time around the plant gym was closed because of Covid so I couldn’t train at work, so I took 2 months off. I just started ramping back up to training this week, so here’s the first 3 warmup training sessions:
6/1/21 warmup session #1
Warmup
Squat:
5x45#
5x95#
5x135#
Bench:
5x45#
5x65#
5x85#
5x95#
Superset with chinups 1/2/3/4
6/3/21 Warmup session #2
Warmup
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
superset with pullups 1/2/3/4
Press:
5x45#
5x65#
5x85#
5x95#
superset with front squats 3x 45/65/85/95
6/5/21 warmup session #3
Warmup
Squat:
5x45#
5x95#
5x135#
5x185#
Bench:
5x45#
5x65#
5x85#
5x95#
5x115#
Superset with chinups 1/2/3/4/5
All easy, but still in the “sore the next day because of the last 2 months of not doing shit” phase.
4 Likes
Good to see you back mate. Glad you are ok and back to lifting. What’s the plans ?
So far the plan is just to get into the groove for now. I may look at working up to either a strongman comp or a powerlifting meet early next year if things go well and I feel good. I always train better when I’m training FOR something.
Anyway, another warmup day today:
6/6/21 Warmup session #2
Warmup
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
5x225#
superset with pullups 1/2/3/4/5
Press:
5x45#
5x65#
5x85#
5x95#
5x105#
superset with front squats 3x 45/65/85/95/105#
Then spent the afternoon helping clean up the kid’s yard and house. He’s coming off a bronchial infection so he’s a little puny right now, can’t do much without coughing fits so helping him out.
8 Likes
6/8/21 warmup session #5
Warmup
Squat:
5x45#
5x95#
5x135#
5x185#
5x225#
Bench:
5x45#
5x65#
5x85#
5x95#
5x115#
5x135#
Superset with chinups 1/2/3/4/5/6
One more warm-up session to go, and I’ll go right into a new 5/3/1 cycle. I’m just going to take my 1RM’s from my last cycle back in March and drop them by 10% or so, since I don’t think I lost a whole lot of strength, and then I’ll adjust from there if it doesn’t feel right.
Now, off to spend the rest of the day with my wonderful wife, since it’s our anniversary!
3 Likes
Good to see you back.
Happy anniversary!
It’s good to be back to work, and thank you!
6/10/21 Warmup session #6
Warmup
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x275# switched to mixed grip
superset with pullups 1/2/3/4/5/6
Press:
5x45#
5x65#
5x85#
5x95#
5x105#
5x115#
superset with front squats 3x 45/65/85/95/105/115#
Another good training session. Top set of both main movements felt heavy, but not hard. Next weight session will be day one of a new 5/3/1 cycle. I may run or something between now and then as well.
4 Likes
6/12/21 5/3/1 New Cycle 1 day 1
Warmup:
Squat:
5x45#
5x95#
5x135#
5x165#
5x195#
10x215#
Bench:
5x45#
5x65#
5x95#
5x115#
5x130#
10x150#
superset with pull-ups: 1/2/3/4/5/6
Dips: 10/10/10
Superset with Zercher squats 135# 3/3/3
Barbell curls superset with tricep extensions 45#: 10/10/10
None of it was hard, but that’s as it should be. Nice to be back on a scheduled cycle. I still need to start working some conditioning in as well, but adding the accessory work back in left me plenty winded for now.
I still plan on doing joker sets on my 3’s week, so that’s where the hard will come in. Just gotta remember not to go too heavy too soon, even if my ego wants me to.
4 Likes
Just get with @ChongLordUno and start doing hundreds of burpees every day, you will be conditioned in no time 
1 Like