Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
360 x 5
405 x 3
455 x 1
Assistance work:
Squat (BBB [50% of working 1RM]):
225 x 10 x 5
Ab crunch (ball):
BW x 10 x 5
Roller
Great session this evening. 455 went up easily, which I was happy about.
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
360 x 5
405 x 3
455 x 1
Assistance work:
Squat (BBB [50% of working 1RM]):
225 x 10 x 5
Ab crunch (ball):
BW x 10 x 5
Roller
Great session this evening. 455 went up easily, which I was happy about.
Shoulder stretch, roller
Warm up sets
Working sets:
160 x 5
180 x 3
200 x 1
Assistance work:
Bench Press (BBB [50% of working 1RM]):
125 x 10 x 5
Pull ups (used wide underhand grip):
BW x 10 x 5
Tricep pushdown (using EFS Pro mini band doubled over the rack):
Band x 10 x 3
Roller
Great training tonight, looking forward to deadlifts.
Shoulder stretch, roller
Warm up sets
Working sets:
160 x 5
180 x 3
200 x 1
Assistance work:
Bench Press (BBB [50% of working 1RM]):
125 x 10 x 5
Pull ups (used wide underhand grip):
BW x 10 x 5
Tricep pushdown (using EFS Pro mini band doubled over the rack):
Band x 10 x 3
Roller
Great training tonight, looking forward to deadlifts.
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
300 x 3
340 x 3
385 x 3
Assistance work:
Deadlift (BBB [50% of working 1RM])
255 x 10 x 5
Hanging leg raises (bent knees, need to work on these):
BW x 10 x 5
Roller
That’s it for my 3’s week, on to my 5/3/1 week.