Should stretching, foam roller
Warm up sets
Working sets:
115 x 5
135 x 5
150 x 6
Assistance work:
Pull-ups (close grip):
BW x 10 x 2
Pull-ups (wide grip):
BW x 8 x 2
Dips:
BW x 12 x 4
Foam roller
Nothing special today.
Training Log: Cardio/Conditioning
Stair runs:
Round trip x 10 x 3
Treadmill:
20 minutes
Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
310 x 5
355 x 5
400 x 10
Assistance work:
Good mornings:
155 x 12 x 2
185 x 12 x 2
Ball cunch:
BW x 25 x 4
Foam roller
So I started my 10th cycle of 5/3/1 today and it felt great. Worked all the way up to 10 reps on the last set and am satisfied with that. The calculation on it may be a new PR (400 x 10 x .0333 + 400 = 533). Great way to begin the week. If interested, here is my new spreadsheet for this cycle: http://bit.ly/KF-531-cycle10
Training Log: Cardio/Conditioning
Not overly conditioning, but was able to go to the park with the little man. We played, went on a hike, and even shot some hoops. We had a good time.
Training Log: Squat
Shoulder stretch, foam roller, leg stretch with bands
Deload sets
Assistance work:
Ham curl:
135 x 10 x 3
Leg press:
430 x 10 x 3
Foam roller
[DELOAD WEEK] End of my deload week, looking forward to starting my 10th cycle of 5/3/1 next week.