Warm up sets (Bench Press)

Working sets:

160 x 5

180 x 5

205 x 10

Warm up sets (Barbell row)

Working sets:

180 x 5

205 x 5

230 x 8

Roller

No assistance lifts today, but it felt good to hit 10 reps on that.  We hung the punching bag for Dawn and she started hitting that today. It was great, she worked the bag and I showed Ian how to hold the bag. We bought her some pink boxing gloves; I think it’s the only pink thing she owns. 

After my sets I hit the bag for a bit too, may start doing that for conditioning from time to time. 

Warm up / deload sets: Bench Press

Warm up / deload sets: Barbell Row

Assistance work:

Bench Press:

155 x 8 x 3

1 Arm Kettlebell Row:

35 x 15 x 3

Roller

Still working through light weights to wake the body up, but feeling great to be back out there. 

Also, Ian came out to the garage while I was out there and decided he wanted to deadlift the bar. We set it on a couple plates to get a little foot clearance, then walked through his form. My little man picked up the bar like it was nothing. He wanted to add weight after the 4th lift, but I told him his form has to be perfect before we start adding anything. 

Definitely a proud daddy moment for me. 

Deload sets: Squat

Deload sets: Bench Press

Deload sets: Barbell Row

Roller

and that’s the end of my 20th cycle of 5/3/1. Like I said in a previous post, the current plan is to run through one more but during the 531 week of it I will be working to find out where I am for my 1RMs are on everything. After that, I’m considering getting the 5/3/1 for Powerlifting and switching over for a while. We will see.

Warm up sets (Bench Press)

Working sets:

185 x 5

210 x 3

235 x 3

Warm up sets (Barbell Row)

Working sets:

210 x 5

235 x 3

265 x 4

Roller

Warm up sets (Bench Press)

Working sets:

175 x 3

200 x 3

225 x 3

Warm up sets (Barbell Row)

Working sets:

195 x 3

220 x 3

250 x 3

Assistance work:

Kettlebell tricep extension:

35 x 8

Barbell row:

205 x 6

Roller

Just sticking to my 3s this week, overall a good session. The kettlebell extensions were great, but need to get a heavier kettlebell I think. Hope to make time for squat training this weekend. 

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. 

Deload sets (bench press)

Deload sets (barbell row)

Assistance work:

Pull-ups (wide grip)

BW x 5 x 3

Nothing exciting today, one more day of deload then looking forward to starting my 20th cycle of 5/3/1! 

Warm up sets

Working sets (Bench Press):

180 x 5

205 x 3

230 x 5

Warm up sets

Working sets (Barbell Row):

205 x 5

230 x 3

260 x 5

Assistance work:

Bench Press (with Sling Shot)

225 x 8 x 3

Stopped there since the shoulder was starting to get a bit fired.  Happy with bench today, feels like I’m getting back to where I was. Felt good today. 

Warm up sets (Bench)

Working sets:

170 x 3

195 x 3

220 x 3

Warm up sets (Barbell rows)

Working sets:

190 x 3

220 x 3

245 x 3

Assistance work:

Close-grip bench:

155 x 10 x 4

Barbell row:

205 x 5 x 4

Roller

Nothing exciting, but things felt good today.

Warm up sets

Working sets (bench press):

160 x 5

180 x 5

205 x 8

Warm up sets

Working sets (barbell row):

180 x 5

205 x 5

230 x 7

Assistance work:

Close grip bench:

135 x 10 x 3

Roller

Overall was a good session considering I’ve not been training for a couple weeks. Happy to be back to it.