Congrats on the PR! and Merry Christmas
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Ok, after a few days of plentiful food & yulebeer, it is time to get back in the saddle again.
(Donāt get me wrong, I am on vacation still, so plenty more of the above is planned, but from now on, I will have to earn it.)
Still not doing it very seriously programming-wise, but plan to get a few good reps in.
Warm-up: Some
Pull-ups, band-assisted:
3, 8, 8, 8
Overhead press:
8 x 3
18 x 3
28 x 3
48 x 3
58 x 3
68 x 2 PR
63 x 3
63 x 3
63 x 3
53 x 5
48 x 5
48 x 5
Ending the year with another press PR was unexpected. I attempted it on a whim, because in the past, a few days of rest have often translated into fresh feats of strength. So yeah, happy about that.
Barbell row:
48 x 5
58 x 5
68 x 5
78 x 5
88 x 5
98 x 5
88 x 5
78 x 5
68 x 5
58 x 5
48 x 5
Dumbbell lateral raise:
8.4 x 12, 12, 12,12
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Congrats on the end of year surprise PR!
Thank you 
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And now for a bit of DL.
Warm-up: Jumping jacks, various back/hip/shoulder mobility stretching, air squats
Bulgarian split-squats
BW: 3x8
Deadlift:
58 x 5
78 x 5
98 x 5
118 x 3
128 x 3
138 x 3
148 x 1
118 x 5
98 x 5
Band X-walks: 3x15 es
A question for any who reads this: How do you all count a PR? Do one have to have worked actively up to a certain feat, perhaps tried and failed on the way? Or does the āaccidentialā PRs count in your book?
This DL is by far the most I have ever done. But I hesitate to call it a proper PR, because I have never actually attempted to lift anything close, so have no real idea if I could have done it before. (Although it is 4kg above the 1rm I (sloppily) calculated for my test 5/3/1 cycle back in October, so have probably improved, if only by getting used to the movement pattern.)
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And a bit of chest work:
Warm-up: Jumping jacks, band pull-aparts, internal shoulder stuff, cubans
Push-ups: 6 x 20
SS with Straight band flyes: 6 x 10
SS with One-arm band flyes - low to high: 6 x 10
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Anytime I can lift more weight than previous attempt I consider it a PRā¦lol
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Last workout of the year.
Band pull-aparts: 40,40
V-crunches: 20,25
Band good mornings: 25,25
Sideplank w/twist: 20 es
Band corkscrews: 20 es
Triceps band pulldown: 20,20
Barbell biceps curl: 14kg: 30,30
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January 3rd 2021
A new year, a new challenge, same old training.
At least at the outset and and then adjust as I go along. But the routine I had established through the autumn by throwing stuff at my workouts and see what sticked, has actually worked. I have built a little muscle, and I have become a bit stronger, so thereās that.
I am looking into 5/3/1, but as I still train from home, circumstances (and body ailments) somewhat limits the exercises I can do. But I will start out to use the principle on press and deadlift for now and feel my way into training after these principles
Warm-up: Mobility stuff, band pull-aparts, jumping jacks, v-crunches.
Pull-ups, band assisted: (3+ sets 6-8)
8,6,6,6
Hmmā¦ somewhat feel the ravages of the holidays here.
Overhead press: (5/3/1 c1W1)
8 x 8
28 x 8
40 x 5
44 x 5
48 x 5
Felt really strange to do so little. Think I will add some BBB sets next time. (Dumbbell instead of barbell perhaps.)
Barbell row: (3+ sets of heavyish 8s)
8x 38,58,90,90,78,78,68,68
38 x 8
58 x 8
90 x 8
90 x 8
78 x 8
78 x 8
68 x 8
68 x 8
Form started to break on the last reps of 90, so decided to pyramid down instead.
Dumbbell floor row
20 x 15
20 x 15
20 x 15
Finishers:
One hand cross over chest press 10,10,10
SS with straight flyes: 10,10,10
Dumbbell lateral raise:
8.4 x 12,12,12,12
Chin-up, band-assisted: 8
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I donāt know how much equipment you have but the is a really easy 531 complete program. No guess work, just plug in the numbers and give it hell.
I basically have a (mini / 30mm) barbell, adjustable dumbells, multiple bands and the floor of my study.
But what I meant was (apologies if I was not expressing this clearly.), that the 5/3/1 program is centred around Press, Deadlift, Squat, Bench press as the four main lifts. For various reasons, I wonāt be doing Squat and Bench as main lifts right now, so I just do the Press and Deads 5/3/1 style and take it from there.
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Just realized that I totally forgot that the last set is supposed to be amrap. I had one job 
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January 4th
Warm-up: Hip/leg/back mobility stuff, jumping jacks, ext rotator set, cuban presses
Bulgarian Split squat
BW x 10
16.8 x 10
20 x 10
Deadlift: (5/3/1 c1w1)
58 x 5
66 x 5
86 x 5
93 x 5
100 x 14
Remembered to amrap. Yay. Actually it was grip and breath more than strength that ran out. Could probably have done a few more if I could have kept the bar in my damn weak hands. (have ordered straps, have not arrived yet.)
Band leg triple ss exercise:
Sideways extension for hip: 10, 15, 15
45 degree back extension for hip & glute: 10, 15, 15
Standing quad extension: 10, 15, 15
SS with hang leg raises: 5,5,5
BB curls: 18kg x 20
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January 5th
Warm-up: Shoulder / wrist mobility stuff, jumping jacks, band pull-aparts
Push-ups: 20,20,20,20,20,20
SS alternating between:
Straight band flyes: 15,15,15
One-arm flye - low to high: 15,15,15
One arm band press high to low: 15,15,15
SS with: One arm band press low to high: 15,15,15
Finishers:
Pull-ups, band-assisted. SS shoulder/wide grip:
3/3, 4/4, 5/3, 6/2, 7/1, 5/1
Push-ups diamond: 10
Triceps band pulldown, twohand: 15,15
Meant to hit my pecs. Not too sure how successfull I was, but my arms are definitely feeling it.
Yeah, if you never lifted this much before, even if itās āaccidentalā, even if you could probably do moreā¦ Itās a PR.
So Youāre doing deads and press twice a week?
I found a spot in my garden where I can do decent (somewhat wide-grip) dips and they are amazing for chest. Either dips or push-ups are too easy for me though so I use stupid tempos and it has been deceptively effective
Noted, thanks.
Yeah, well, press twice, deads once and (lighter) RDLs once. Have come to like it actually - but then I am not up where it really hurts yet, so that will probably not last, ha ha.
Hmmā¦ perhaps I should try to find a spot where I can improvise something come spring. (Hmmā¦ I actually do have a little cellar workshop. Guess I could screw in a couple of parallel bars, that could work in a pinch.)
But push-ups are actually somewhat challenging still, and supersetting with band pec stuff do hit the pecs somewhat.
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Use to do dips using 2 (sturdy) high back chairs. Just bend the legs and go for it.
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Glad to find the log man. Big fan of the deadlifts and press approach.
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Oh? Yeah, guess that could work, will give it a try - thank you for the tip.
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During all the home training of 2020, the press has gone from my hate exercise no 1 to one of my faves. Have made steady progress on it, which is gratifying.
(Actually I kinda have an ambition of chasing you on the 80kg press this year. Got up to a 68kg double last week, so have a ways to go yet, but perhapsā¦)
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