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
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.