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.
Shoulder stretch, roller
Warm up sets
Working sets:
170 x 3
195 x 3
220 x 3
Assistance work:
Push Press (BBB [50% of working 1RM]):
115 x 10 x 5
Barbell Row (BBB [50’ish% of working 1RM]):
115 x 10 x 5
Tricep Pushdown (using EFS Pro mini band doubled over top of rack):
Band x 10 x 3
Curls:
35 x 10 x 3
Roller
Good training session this evening, time to eat.
Shoulder stretch, roller
Warm up sets
Working sets:
170 x 3
195 x 3
220 x 3
Assistance work:
Push Press (BBB [50% of working 1RM]):
115 x 10 x 5
Barbell Row (BBB [50’ish% of working 1RM]):
115 x 10 x 5
Tricep Pushdown (using EFS Pro mini band doubled over top of rack):
Band x 10 x 3
Curls:
35 x 10 x 3
Roller
Good training session this evening, time to eat.
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
335 x 3
380 x 3
430 x 3
Assistance work:
Squat (BBB [50% of working 1RM]):
225 x 10 x 5
Ab crunch (ball):
BW x 10 x 5
Roller
Yes, 5 sets of 10 reps was brutal. And a heck of a lot of fun to see myself push through.
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
335 x 3
380 x 3
430 x 3
Assistance work:
Squat (BBB [50% of working 1RM]):
225 x 10 x 5
Ab crunch (ball):
BW x 10 x 5
Roller
Yes, 5 sets of 10 reps was brutal. And a heck of a lot of fun to see myself push through.