Also, not squatting for a week made it clear that the continuous ache I’ve had in my thighs and hips and shoulders is from the statins my Dr. has me on for cholesterol, not DOMS as I was chalking it up to. Off the statins for now after consulting with the Dr. and I will get blood work done in a couple weeks and see where I stand.
3 Likes
9/26/21 5/3/1 cycle 6 day 5
Warm-up
Press:
10x45#
5x65#
5x85#
5x105#
5x125#
3x140#
10x155#
Superset with front squats
3x45#
3x65#
3x85#
3x105#
3x125#
3x140#
3x155#
Squat:
5x135#
5x185#
5x230#
3x260#
10x290#
Accessory:
DB press with 65# 9/9/9
Superset with BB rows 135# 15/15/15
and chinups 5/5/5
Second day back after my week ‘off’, and still doing well. 10x55# press was hard, 10x290# squat not too bad. I added some chin-ups to the accessory work since I didn’t feel like I was getting enough pulling. Still skipped curl/triceps extension because shoulder still isn’t right.
6 Likes
nice work
1 Like
9/29/21 5/3/1 cycle 6 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x280#
3x305#
10x350#
Superset with chinups 1/2/3/4/5/6/7/8
Bench:
10x45#
5x65#
5x85#
5x105#
5x130#
5x150#
3x170#
4x190#
Superset with 25# weighted pull-ups 1/2/3/4/5/5/5/5
25# weighted dips: 15/15/15
Superset with Zercher squats 205# 4/4/4
6 cycles down! Still no need for resets on anything, although I’m still having to be really careful on bench. I stopped at 4 reps on last set. There was plenty of strength to keep going but both of my shoulders were feeling sketchy so I called it quits. It’s weird, but I think I can probably do just as much overhead as I can on bench. At least I feel a lot more confident on overhead work.
Deadlift felt great. I wasn’t sure I was going to get 10 on the last set, but it turned out to not be so bad. Zercher squats are also going well. I keep bumping up on either weight or reps every time, and no sign of slowing down so far.
New cycle 7 starts Friday.
Edited to fix my claim of a 2000# bench press…
5 Likes
I am not an expert on the subject, but this is an impressive bench.
3 Likes
Oops, I’ll blame my fingers being fatigued for that typo…
Solid work in here. I have found that some statins cause a lot more soreness than others. Crestor, rosuvastatin, is the one I am on and it doesn’t cause the soreness that Lipitor did. Might want to try a different statin.
Yeah, the Dr. had me on Atorvastatin, which was his fourth choice of what to put me on because his first three choices weren’t covered by my supposedly ‘good’ insurance from a major utility company. I have an appointment 3 weeks from today, and he’s going to run my blood work and decide where to go from there.
10/1/21 5/3/1 cycle 7 day 1
Warmup:
Press:
5x45#
5x65#
5x95#
5x110#
5x130#
13x145#
Superset with front squats 3x 45/65/95/110/130/145#
Squat:
5x135#
5x175#
5x205#
5x235#
15x270#
Accessories:
1 arm DB press 60# fat grips 10/10/10
super/superset with bent over BB row 145# 15/15/15
and chinups 5/5/5
First day of new cycle, and I’ve finally hit the point where I can’t do 15 reps on the 5+ set for press. 13 was hard, and I might have had one more, but I left it in the tank. Squat was still easy, with 15x270# going quickly and smoothly with no breathing pauses, but it definitely left me gasping for breath after the set was over.
7 Likes
10/3/21 5/3/1 cycle 7 day 2
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5/215#
5x245#
5x285#
10x325#
Superset with chinups 1/2/3/4/5/6/7/8
Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
10x175#
superset with 25# weighted pull-ups: 1/2/3/4/5/5/5
25# weighted dips: 15/15/15
Superset with Zercher squats 205# 5/5/5
DB concentration curls 25# per arm 10/10/10
superset with EZ curl bar triceps extensions 65# 12/12/12
Hardest thing today was the Zercher squats, I’m about to hit a wall on those I think. It’s okay, I want to just stay low reps and heavy on these, since it’s the closest thing I have to approximate a stone lift right now. I got back on the curls and triceps extensions today as well, I found I can do concentration curls without hurting my right shoulder like I was with EZ curl bar curls.
8 Likes
10/6/21 5/3/1 cycle 7 day 3
Warmup.
Press:
10x45#
3x65#
3x85#
3x105#
3x120#
3x135#
3x155#
Jokers:
3x170#
Superset with front squats:
3x45#
3x65#
3x85#
3x105#
3x120#
3x135#
3x155#
3x170#
Squats:
3x135#
3x185#
3x225#
3x255#
3x285#
Jokers:
3x315#
Today was a jack shit day. My right shoulder was barking, and even though my original target was for a second joker at 185#, the first one at 170# was barely there. Also managed one joker set at 315# on squat, but everything felt heavy, and my shoulder was still hurting while squatting. Wasn’t going to try DB press on the right arm at all, so I called it there. Still got some work done, but not a great day.
9 Likes
On the bright side, you made me feel less bad about myself.
LOL, I’m glad my chronic injury and I could be of service!
Yours is a remnant of a serious injury, yes? Seem to remember something along those lines. Bench injury?
Well, that’s my other shoulder that had the detached pectoral. My right shoulder is from being dislocated multiple times whilst snowboarding, and I never got it fixed. Just the wages of almost 57 years of living a life, so I can’t really complain, even though I do bitch sometimes.
3 Likes
10/8/21 5/3/1 cycle 7 day 4
Warmup:
Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x225#
3x265#
3x305#
3x345#
Jokers:
3x375#
3x405#
Superset with chinups 1/2/3/4/5/6/7/8/9/10
Bench:
10x45#
3x65#
3x95#
3x115#
3x145#
3x165#
3x185#
superset with 25# chinups: 1/2/3/4/5/5/5
25# weighted dips: 15/15/15
Superset with Zercher squats 215# 3/3/3
Some good and some bad today. The good: deadlift felt great, first time back to 4 plates since I’ve been back. It wasn’t a specific target or anything, just where I was in my progression. Zercher squats also felt strong, even though they were heavy.
The bad: press and dip were both bothering my shoulder, and dip was also bothering my right elbow. I think I’m doing to much compensation around my shoulder and starting to bother other things, so I need to figure out something different here. Also, did weighted chinups instead of pullups, because pullups were also bothering my shoulder.
10 Likes
Massive DOMS in lower back and glutes after the heavy deadlifts and Zercher squats yesterday, first time in a long time I’ve felt that. Been doing a lot of stretching today, and hopefully I’ll be ready for 1+ press and squat day tomorrow.
5 Likes
Nothing like some good doms to remind you that are alive. Nice work
checking in.
2 Likes
You good man?
1 Like