Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
335 x 5
390 x 5
440 x 7
Assistance work:
Back extensions:
BW+25 x 10 x 3
Cable crunch (abs):
108 x 15 x 3
Foam roller
Overall a good morning, should have got at least 1 more rep on the deads, but no big deal.
Should stretching, foam roller, leg stretch with bands
Deload sets
Assistance work:
ham curls
seated calf raises
Foam roller
End of my deload week. Looking forward to starting my 16th cycle of 5/3/1 next week. Will be keeping the same calculations for deadlift & squats due to hamstring issues this cycle, but will bump up bench and military press. Considering dropping military press for push press and/or cleans. Maybe 1 more cycle and I’ll decide.
Shoulder stretch, foam roller
Bench press:
Deload sets
Barbell row:
Deload sets
Assistance work:
Incline bench
Cable row (close grip attachment)
Skull crushers (incline bench)
Foam roller
Nothing exciting this week, just a nice deload.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Deload sets
Assistance work:
Back extensions
HLR (abs)
barbell curls
Foam roller
Nothing exciting this week.
Should stretching, foam roller
Military press – deload sets
Assistance work:
Pull-ups (wide-grip)
Dips
Foam roller
Nothing exciting.