New toys.
Mrs Doomy gave me the 5/3/1 book and a giftcertificate to a local online shop this xmas. The shipment just arrived, so I got 2 new bands, an ankle collar and lifting straps - just in time for improving my deadlift.
Too bad DL is not on the program today 
Pretty sure thatās as strong, if not stronger than me so itās not a bad race.
Those bands look pretty fierce.
Yeah, they are great actually - it is rated as 30-90LBS, the second thickest I presently use.
(Edit, this read 60-150 lbs before, looked up the wrong value from the website table, and are not used to imperial, so did not realize it)
Had one of these already, but are ready to trade up on some of the lower resistance band exercises, and I am a lazy sob and this way I donāt have to change around all the time.
January 7th
Warm-up: Jumping jacks, various band pull-apart stuff, shoulder/wrist mobility stuff, cubans.
Pull-ups, band-assisted: 8, 8, 7, 8, 7
SS with: Band face pulls: 8, 8, 10, 10, 10
Overhead press:
18 x 5
28 x 5
40 x 5
44 x 5
48 x 12
38 x 10
33 x 10
28 x 10
Pull-ups, band-assisted: 5, 5, 5
Dumbbell rows, kroc style
27 x 21
27 x 20
The book says these are a good assist, so thought I would give them a go. It is my understanding that it has to be high(ish) reps, so did lower weight than my max, in order to be able to make some reps.
Lateral dumbbell raise:
8.4 x 12
8.4 x 12
8.4 x 12
Meant to do a bit more but the right arm started protesting tendonitis style, so decided to be smart for once and stop.
Whatās this? I donāt recognise this word?
Thats some good pressing dude.
It is a secret we old-timers are in privy to, but havenāt shared with you youngsters, because we think you are not ready.
Thanks. I had actually planned to do the whole 5x10 BBB sets afterwards, but that shit was harder than expected. (JW did say āstart real lowā, but hey what does he know, right?)
Can you let @ChickenLittle know please?
Perfect to power through on a PR high. Thatās what a silly, silly man might say anyway.
Oh, but she already knows. But she it young at heart, so are not ready.
This silly man also thought of that, but he had wise shoulders, which threw a stern complaint.
January 8th
Core day:
Sit-ups: 15, 35, 45
Reverse hypers: 25, 25
Corkscrews: 10 es
Sideplank w/twist: 25 es
Band corkscrew: 30 es
V-chrunches: 20
Band sledgehammer: 25 es
Band good mornings: 25, 25
RDL
58 x 5
78 x 5
88 x 10
98 x 10
108 x 10
118 x 10
I know that I have said that RDLs was supposed to be a light accessory thing for me.
But 1) Who was I kidding? (apart from myself)
And 2) I had to try out my new lifting straps, did I not?
These things are mandatory !
After 2x10 reps, I am already sold - these will be a huge help, when I next lift heavy.
I love using them for RDLs over 5-6 reps. I went for years without them, thinking I would be cheating by using straps. The problem was my hams/glutes could handle the reps better than my hands. Got some straps for those higher rep sets and theyāre now a staple in my training.
Had not really considered them to be something for me, but yeah, they are a good help. Think I will save them for the higher weight sets, going without as much as possible, helps strengthen the grip I would think?
I use straps deadlifting on anything over warm up weight. If I donāt I end up ripping callousās which take ages to heal due to my manual labour intensive job. Obviously my grip strength would be better if I didnāt, but Iāve never had a situation outside of the gym where I needed more grip strength than I had.
Thanks for sharing. Think I will try out various ways and find what works for me, but probably reserve straps for when I need them at first.
Yeah, callousās are annoying. I have seen them somewhat as a badge of hard work, but in the past few months, they have become a problem. So have gotten āskin shaverā thingie to try to deal with them.
Off day today - but really nice weather (Cold, but sunny and no wind), so did a brisk 4km/42m walk.
Latest addition to the home gym; the cutest plates I have ever seen.
After starting using 5/3/1 principles, I have had difficulties hitting the exact weights specified. Now I know that being a little off does not really matter. But it annoys my ocd, so when I spotted these 0,5kg plates in an online shop, I could not help myself. 
January 10th
Warm-up:
Hip / back mobility stretch sequence, shoulder stuff, wrist mobility exercises, band pull-aparts - variation set, band pull-aparts - strength set, jumping jacks, v-crunch.
Pull-ups, band-assisted:
6, 8, 8, 8, 7, 5
Overhead press: (C1W2)
8 x 5
18 x 5
28 x 5
47 x 3
50 x 3
53 x 11
34 x 10
29 x 10
29 x 10
32 x 10
38 x 10
Last time the BBB part felt hard. This time it seemed rather light. Go figure.
Barbell rows:
28 x 8
58 x 8
100 x 8
90 x 8
88 x 8
86 x 8
82 x 8
58 x 20
No really proud of the last couple of reps on the 100 set.
Barbell floor press
58 x 10
68 x 10
78 x 10
88 x 5
Finishers:
One hand cross over chest band press 15, 15, 15
SS with straight band flyes: 15, 15, 15
Chin-ups, band-assisted: 10
Lateral dumbbell raise:
8.4 x 15
8.4 x 15
8.4 x 15
