Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

280 x 5

320 x 5

365 x 9

Assistance work:

Squat (BBB):

245 x 10 x 3

Roller

Almost had 10 on that last working set, 9 isn't too bad though. End of my 5's week & I felt it went ok. On to my 3's

Shoulder stretch, roller

Warm up sets (Bench Press)

Working sets:

160 x 5

180 x 5

205 x 10

Warm up sets (Barbell row)

Working sets:

180 x 5

205 x 5

230 x 8

Roller

No assistance lifts today, but it felt good to hit 10 reps on that.  We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it's the only pink thing she owns. 

After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time. 

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

310 x 5

360 x 5

405 x 8

Assistance work:

Deadlifts (BBB):

245 x 10 x 3

Ab crunch (ball):

BW x 12 x 3

Roller

Not a bad session. 

Shoulder stretch, roller

Warm up sets

Working sets:

140 x 5

160 x 5

180 x 6

Assistance work:

Push Press (BBB):

135 x 10 x 4

Roller

Lifts went ok, but it just felt great to be back out there. Think I'm going to go with a Big But Boring (BBB) plan for a cycle. 

Shoulder stretch, roller, leg stretch with bands

Warm up / Deload sets

Assistance work:

Squat:

255 x 5 x 3

Roller

Figured I'd just keep my assistance BBB squat at the 60% number and do a few extra sets. This is the end of my warm-up/deload that I wanted to get through after a month off. I'm still a bit congested, but will be heading into my 5's week next. Looking forward to it. 

Shoulder stretch, roller

Warm up / deload sets: Bench Press

Warm up / deload sets: Barbell Row

Assistance work:

Bench Press:

155 x 8 x 3

1 Arm Kettlebell Row:

35 x 15 x 3

Roller

Still working through light weights to wake the body up, but feeling great to be back out there. 

Also, Ian came out to the garage while I was out there and decided he wanted to deadlift the bar. We set it on a couple plates to get a little foot clearance, then walked through his form. My little man picked up the bar like it was nothing. He wanted to add weight after the 4th lift, but I told him his form has to be perfect before we start adding anything. 

Definitely a proud daddy moment for me. 

Shoulder stretch, roller, leg stretch with bands

Warm up / Deload sets

Assistance work:

Good mornings:

135 x 10 x 3

Ab crunch (ball):

BW x 10 x 3

Roller

Still going through light sets to ease myself back in. Happy to do deads again this evening. Looking to make time for more training this weekend. 

Shoulder stretch, roller

Warm up / Deload sets

Assistance work:

Pull-ups:

BW x 6 x 3

Dips:

BW x 10 x 3

Roller

Since I've been sick for about a month now I thought it best to ease back in. Chest and congestion is still lingering, but I can't stand not training any longer. Did deload sets to get a feel for it again. Will likely do deload on all lifts, then go forward with my 5's and truly start the cycle. 

Also, since I didn't get far in my cycle when starting in December, and the fact that I'd been not lifting for a while I thought it best to redo the calculations and drop 10 lbs off my upper body & 20 lbs off my lower body main lifts. Restarting my 21st cycle of 5/3/1. 

Just happy to be training again. 

2011 didn't end up being an overly great year for my training. A couple injuries, main one being the shoulder, and getting sick for the last 1/2 of December & first 1/2 of January. Didn't end up hitting the goals I set out for....

...but whatever. Goals haven't changed, and my plans to hit those goals haven't changed either. Just keep training. 

Another note; this training log will be moving to a new site soon. Will let you know as soon as it's live. This should be fun. 

Shoulder stretch, roller, leg stretch with bands

Warm up sets (Deadlift)

Working sets:

325 x 5

375 x 5

425 x 8

Warm up sets (Push Press)

Working sets:

145 x 5

165 x 5

190 x 6

Assistance work:

Deadlift:

245 (+EFS Monster Mini Bands) x 5 x 3

Reclined Fly (similar to this, but with nylon cord):

BW x 5 x 3

Roller

Not a bad training session, was just happy to get back to it. Life hasn't really permitted the time for training for almost 2 weeks and it was getting to me to be honest (I get cranky when I don't lift for too many days in a row). Did notice the weight belt seemed a bit snug this evening, haha.