Shoulder stretch, foam roller, leg stretch with bands
Warm up sets
Working sets:
325 x 3
370 x 3
415 x 4
Foam roller.
Got 4 reps, but wasn’t entirely content with that. Also, knee is completely flared up now so I may have been off this morning. Two days of rest then heading into the final 531 week of the year.
Shoulder stretch, foam roller
Warm up sets
Working sets:
185 x 3
210 x 3
235 x 3
Assistance work:
Cable row:
180 x 10 x 1
204 x 10 x 3
Tricep push down:
132 x 10 x 3
Foam roller.
Should stretching, foam roller
Warm up sets
Working sets:
125 x 3
140 x 3
160 x 4
Assistance work:
Pull-ups:
BW x 10 x 3
Dips:
BW x 10 x 3
Foam roller
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
350 x 3
400 x 3
450 x 4
Foam roller
Since I took last week off (due to travel), I decided to repeat my 3’s for this cycle. Still shopping for a car so had to cut it short this morning; hopefully will resolve that soon.
Shoulder stretch, foam roller, leg stretch with bands
Warm up sets
Working sets:
325 x 3
370 x 3
415 x 3
Foam roller
Everything felt strong today, but had to be quick as I needed to get back home. Since it’s likely I will not be able to train next week, I may repeat my 3’s the week after before getting into the 531 week.