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.

Warm up sets

Working sets:

140 x 5

165 x 5

185 x 5

Assistance work:

Bench Press (60% of working 1RM):

150 x 10 x 5

Pull-ups:

BW x 10 x 5

Tricep pushdown (EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Barbell curl:

85 x 10 x 3

Roller

This started my 22nd cycle of 5/3/1 & I’m also now into month 2 of the Boring But Big 3-month challenge. Things are going really well. 

Also, this will be one of my final posts on this site, moving the training log to a new home – more on that soon.  

Warm up sets

Working sets:

160 x 5

180 x 3

200 x 1

Assistance work:

Bench Press (BBB [50% of working 1RM]):

125 x 10 x 5

Pull ups (used wide underhand grip):

BW x 10 x 5

Tricep pushdown (using EFS Pro mini band doubled over the rack):

Band x 10 x 3

Roller

Great training tonight, looking forward to deadlifts.  

Warm up sets

Working sets:

170 x 3

195 x 3

220 x 3

Assistance work:

Push Press (BBB [50% of working 1RM]):

115 x 10 x 5

Barbell Row (BBB [50’ish% of working 1RM]):

115 x 10 x 5

Tricep Pushdown (using EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Curls:

35 x 10 x 3

Roller

Good training session this evening, time to eat.

Warm up sets (Deadlift)

Working sets:

325 x 5

375 x 5

425 x 8

Warm up sets (Push Press)

Working sets:

145 x 5

165 x 5

190 x 6

Assistance work:

Deadlift:

245 (+EFS Monster Mini Bands) x 5 x 3

Reclined Fly (similar to this, but with nylon cord):

BW x 5 x 3

Roller

Not a bad training session, was just happy to get back to it. Life hasn’t really permitted the time for training for almost 2 weeks and it was getting to me to be honest (I get cranky when I don’t lift for too many days in a row). Did notice the weight belt seemed a bit snug this evening, haha. 

Warm up sets

Working sets:

365 x 5

415 x 3

465 x 1

Assistance work:

Deadlift w/ bands:

245 (+EFS Monster Mini Bands) x 6 x 3

Ab crunch (ball):

15 x 3

Roller

Not exactly satisfied with only 1 rep at 465, should have been 3-5.  

Warm up sets (Bench Press)

Working sets:

160 x 5

185 x 5

210 x 8

Warm up sets (Barbell Row)

Working sets:

180 x 5

210 x 5

235 x 8

Assistance work:

Bench Press:

155 x 8 x 3

Band Pulls (upper back) w/ 2 EFS Pro Mini Bands

10 x 3

Roller

Overall, a good training session. Also kicked the ball around out front with Ian in between sets. 

Warm up sets

Working sets:

335 x 3

380 x 3

430 x 3

Assistance work:

Deadlift (with bands):

245 (+EFS Monster Mini bands) x 6 x 3

Roller

Ever have those days when things are just heavy (and they shouldn’t be) and you just don’t feel right. Yep. 

Warm up sets

Working sets:

150 x 3

170 x 3

190 x 3

Assistance work:

Pull-ups (medium, underhand grip):

8 x 3 x 3

Band pulls (upper back) w/ 2 EFS Pro Mini Bands

10 x 3 x 3

Roller

Enjoyed this session, then had a shake and met my wife & son at the pool. 

Warm up sets

Working sets:

365 x 3

415 x 3

465 x 3

Assistance work:

Deadlift (with bands(EFS Pro Average Short Band)):

225 x 2

275 x 2

315 x 2

HLR (abs):

BW x 15 x 3

Foam roller

Sticking to my 3’s this week, but everything felt really good. Was happy to keep adding weight to the band pulls and still felt strong.