Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
345 x 3
395 x 3
445 x 3
Assistance work:
Deficit deadlifts (4 inch platform):
315 x 5 x 3
Barbell row:
155 x 10 x 1
185 x 10 x 2
DB shrugs:
100 x 10 x 3
Foam roller
(late entry for yesterday’s training)
Busy week so I will be splitting my 3’s into 2 weeks for this cycle.
Shoulder stretch, foam roller, leg stretch with bands
Warm up sets
Working sets:
300 x 5
345 x 5
390 x 5
Assistance work:
Smith ham press:
275 x 10 x 1
315 x 10 x 2
Leg press:
430 x 10 x 1
480 x 10 x 2
Foam roller
Overall, it was a good week. Now for a fun weekend with family; including soccer and my son’s school carnival. And hopefully a couple pizzas. haha.
Shoulder stretch, foam roller
Warm up sets
Working sets:
170 x 5
195 x 5
220 x 5
Assistance work:
Close grip bench:
135 x 10 x 1
155 x 10 x 3
DB 2 hand pull-over:
65 x 10 x 1
70 x 10 x 3
Tricep cable push-down:
132 x 10 x 4
Foam roller
Everything felt good today.
Should stretching, foam roller
Warm up sets
Working sets:
115 x 5
130 x 5
145 x 5
Assistance work:
Lat pull-down (wide grip):
132 x 8 x 3
Dips:
BW x 10 x 3
Foam roller
Nothing exciting, just got through it today – very tired.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
320 x 5
370 x 5
420 x 5
Assistance work:
Deficit deadlifts (4 inch platform):
315 x 5 x 3
Barbell row:
135 x 8 x 1
155 x 8 x 2
DB shrugs:
100 x 10 x 3
Foam roller
Felt great to get back in there today. I was getting cranky half-way through last week since I wasn’t lifting.
I started my 12th cycle of 5/3/1 today; if interested, here are my working numbers for the month: http://bit.ly/KF-531-cycle12. I’ve continued on up on the deadlifts, but dropped all three of the other lifts back by 2 cycles. Need to work on those and combined with changing out my assistance work, this will get me there.