Good to see you training and posting again.
Jack, Sounds like a good summer. Welcome back.
Thanks for checking on me folks!
5’s day, deads, TM 395.
Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x5, 335 x10.
GMs: 45 x 8, 95 x8, 135 x8.
Notes. Easy peasy. The only issue was my hands; they are pretty beat up from skiing and deads tore them open pretty good and it got a little messy.
3’s day, Bench, TM 240
Bench: 45 x20, 135 x10, 155 x3, 175 x3, 195 x3, 215 x7, 135 x 10, 10, 10, 10, 10.
Cable Rows: 140 x10, 160 x10, 180 x10, 200 x10, 10.
DB Incline Bench: 70s x 10, 7, 6.
Notes: Did a little more; the work capacity should come back pretty quickly I think.
Looking good Jack. You following 5/3/1? BBB on upper body days?
[quote]NHLFTR wrote:
Looking good Jack. You following 5/3/1? BBB on upper body days? [/quote]
For now, yes, I’m just trying to get moving again and add a little more assistance each time.
Every step forward is a good step.
3’s Day, Squats, TM 325.
Squats: 45 x10, 135 x5, 185 x3, 225 x3, 265 x3, 295 x9.
Front Squats: 135 x3, 155 x3, 175 x3, 195 x3, 215 x3, 235 x1, 255 x1, 275 x1.
Notes: Did this quick and got out.
Still doing a lot of volume on the legs I see. Very nice.
Thanks Crippler!
3’s Day, Press, TM 145.
Press: 45 x20, 95 x3, 105 x3, 115 x3, 125 x3, 130 x 9, 95 x 10, 10, 10, 10, 10.
Pullups: 8, 7, 6, 5, 5.
Dips: 10, 10, 10, 7, 6.
Notes: A little better than last time; I felt pretty week on dips.
3’s day, deads, TM 395.
Deads: 45 x10, 135 x5, 185 x3, 235 x3, 285 x3, 335 x3, 355 x10.
Zerchers (from very low pins): 135 x5, 225 x3, 315 x1.
GMs: 45 x5, 95 x5, 145 x5.
Notes: I need to find a better bar or change my grip. Deads are really tearing up my hands.
[quote]jjackkrash wrote:
3’s day, deads, TM 395.
Deads: 45 x10, 135 x5, 185 x3, 235 x3, 285 x3, 335 x3, 355 x10.
Zerchers (from very low pins): 135 x5, 225 x3, 315 x1.
GMs: 45 x5, 95 x5, 145 x5.
Notes: I need to find a better bar or change my grip. Deads are really tearing up my hands. [/quote]
355x10 must have been a good time. Kinda like smashing your thumb with a hammer.
Steve, the weight wasn’t bad, but 10 reps kills my hands.
1’s day, bench, TM 240.
Bench: 45 x20, 135 x5, 155 x5, 175 x5, 195 x5, 215 x3, 225 x6, 140 x 10, 10, 10, 10, 10.
Cable Rows: 140 x10, 160 x10, 180 x10, 200 x10, 220 x10.
Incline DB Bench: 80s x 9.
Notes: Did this quick then ran to cub scouts.
Nice dead work and the volume is getting up there.
1’s Night, Squats, TM 325.
Squats: 45 x10, 135 x5, 185 x5, 225 x5, 275 x3, 315 x7.
Front Squats: 135 x5, 185 x5, 225 x1, 245 x1, 275 x1, 300 x miss.
Notes: Big headache today and tonight, and lots of work still to do. I’m just glad I got a little something done.
1’s night, Press, TM 145.
Press: 45 x20, 95 x5, 105 x5, 115 x5, 125 x3, 135 x9, 100 x 10, 10, 10, 10, 10.
Pullups: 8, 7, 5, 5, 5, 5, 5, 5, 4, 4.
Dips: 10, 10, 10, 10, 10.
Notes: This was plenty for tonight.
That could be plenty for any night.
Thanks for stopping in GV!
1’s night, deads, TM 395.
Deads: 45 x10, 135 x5, 185 x5, 235 x5, 285 x5, 335 x3, 375 x7.
Zerchers (low pins): 135 x5, 225 x5, 315 x1.
GMs: 45 x8, 95 x8, 145 x8.
5’s Night, Bench, TM245.
Bench: 45 x20, 135 x5, 155 x5, 175 x5, 195 x5, 210 x 10, 145 x 10, 10, 10, 10, 10, 10.
Cables Rows: 160 x10, 180 x10, 200 x10, 220 x10, 240 x8.
Incline DB Bench: 80s x 9, 8, 7.
nice work jack. making zerchers fashionable again.