spent 1-2 hours shoveling snow yesterday, gonna do it again today. so I just did bench. My back and arms felt like they were on fire this morning already!
205, 8, 6,6
went out 3-4 hours later and did a burn out set with 205; got 13 reps with it. Then did 6 more after a short break (2-3 minutes).
squats: 225, 7,8,6
RDLS: 155, 8,8,6
planks: 3x15
I’ve started supersetting my pull ups between my sets of curls and rows…it certainly degraded performance o those today but I figure it’ll work better long term
OHP: 160 8,7,5
curls: 105, 8, 7, 8
db rows: 75, 8,6,4
pull ups between each set of curls and rows, total 6 sets. started out getting 3 (using assistance) but on the last attempt I couldn’t get one. But it was still a hell of a lot more volume than normal for those so that’s a plus.
dead lifts: 245, 3x5
good mornings: 85, 3x8–holy crap these things suck
lunges: 25s, 8,6,6
planks: 3 2 second holds.
bench: 225 3x5
curls: 105 3x6
rows: 75 3x6
supersetted pull ups between them: 3,1,2,2,1 on my sets (with band assistance)
3x10 band pull aparts with an 80 lb band
squats: 245, 3x5
RLDS: 155 3x6
lunges: 35s, 6,4,3
planks: 4 20 second holds
OHP: 170, 3x5
Curls: 110 3x6
rows: 85, 3x6
supersetted pullups between each of those, 3,2,2,2,2
deads: 260 3x5
good mornings: started with 85, but had to drop to 65; last time my form went south so I was trying to be very strict and man they were harder! Got 8 with 85, then 2x8 with 65
lunges: 3x6 with 35
planks: 4 20 second holds
Did some practice squats against bands with just my body to work on getting in the hold quick; 2 50 lb bands and did about 20 reps total.
felt flat as hell today
bench: 230 3x5
barbell curls: 95, 3x6
pull ups: 3x3 with bands, in between curls.
Called it after that.
squat: 255, 3x5
RDL: 165, 8,8,7
lunges: bodyweight
planks: 3 20 second holds
OHP 175, 5,4,4
curls: 115, 6,4,5
db rows: 95, 6,5 done
pull ups between those: 3,3,3,3,2,2
band pull aparts and stertch
this was shittacular. tried to add 10 pounds to last weeks deadlifts since I got them, and couldn’t even break it off the ground once. Dropped the weight 20 lbs and still couldn’t.
wound up doing some (very light) good mornings and lunges but it was a shit workout.
Much better this week. I did some very light and crappy lifting last week–basically a weak deaload.
I’m starting 5/3/1 again, since life is stabalized.
OHP day 135x5, then 150x5 then 160 for 8
Preacher curls: 3x10 with 65, going up 5 lbs next time
DB bench 3x10, 55s, going up 5lbs next time
db rows, 3x10 55s, going up 5 lbs next time
pull ups supersetted between all assistance lifts: 3,2,2,2,3,2,2,2,2
2x12 band pull aparts with an 80 lb band
So…the day after I posted that I wound up tearing my illiac crest, oblique and some other muscle that I forget now and had to spend 5-6 months getting rehabbed before I could even walk right.
Only got cleared to lift again in July but kept it very light for a long time, started lifting heavy again a couple weeks ago (well, heavy for me).