shoulder stretch w/ band, roller
Warm up sets
Working sets:
155 x 3
175 x 3
195 x 3
Assistance work:
FSL – Push Press:
155 x 14 x 1
Worked from home today and have things to do this evening, so I got in my training session during a lunch break between meetings. Didn’t have time for extra assistance work, but was much better than waiting another day to train.
Shoulder stretch, roller, leg stretch with band
Warm up sets
Working sets:
280 x 5
325 x 5
370 x 5
Assistance work:
FSL – Squat:
280 x 15 x 1
straight-leg deadlifts
abs (ball)
Finished w/ week one.
Shoulder stretch w/ band, roller
Warm up sets
Working sets:
185 x 5
210 x 5
240 x 5
Assistance work:
FSL – Bench Press:
185 x 15 x 1
Barbell rows
curls
Tricep push downs (red band)
The big man also came out to do some jump rope, while I trained. Dawn took a long walk to the grocery store, then when she got back, we got out the punching pad and they had fun with that.
shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
320 x 5
365 x 5
415 x 5
Assistance:
FSL – Deadlifts:
320 x 12 x 1
Good morning
Ab crunch (ball)
Just had fun this evening.
shoulder stretch w/ band, roller
Warm up sets
Working sets:
140 x 5
165 x 5
185 x 5
Assistance work:
At the suggestion of one of my oldest/best friends who recently bought Wendler’s latest ‘Beyond 5/3/1′ book, I’m doing the ‘First Set Last’ variation for assistance. Essentially = get through calculated reps, then take it back to your first working set and go till failure.
FSL – Push Press:
140 x 16 x 1
Wide grip underhand pull-ups
Tricep pushdown (red band)
Note on the band push downs – 1 band is getting to be too little resistance, and 2 bands is still a little too much, so to compromise, I used a band for each arm and leaned forward to take some of the stretch before starting each rep. This ensures I have to pull the band apart farther therefore causing a higher resistance for the pushdown. Definitely felt a difference with it.