Warm up sets

Working sets:

170 x 3

195 x 3

220 x 10 (tied a previous PR for reps total)

Assistance work:

Barbell rows (underhand)

Tricep push downs (red band)

I think overall, I need to up my working percentages for bench at my next cycle. Happy to be making progress on what has always been my least favorite lift. Also, need to do some recovery work on my elbows; the left one is giving me issues lately.

Warm up sets

Working sets:

When I was warming up, things were feeling pretty good so I got the idea in my head to go ahead and try for a new 1PM PR. Glad I did.

225 x 1

250 x 1 (this had been my working max for this cycle)

280 x 1 *PR – at this point, I was feeling like I had more left, so I called my big man out to the garage and he cheered me on. Nothing like your son shouting words of encouragement to give you that little extra push.

300 x 1 *PR!

Assistance work:

more Bench Press (135 x 8 x 3 – fast reps)

Tricep push downs (red band)

Extremely pleased with a new 300 lb PR on bench! My previous 1RM was 270, quite some time ago. Bench has long been a weaker lift of mine so I am very happy with this. A great Christmas present to myself.

shoulder stretch w/ band, roller

Warm up sets

Working sets:

155 x 5

175 x 3

195 x 7 (essentially tied a w/my previous PR)

Assistance work:

Side lat raises

tricep pushdowns (red band)

Everything felt good, however the side lat raises did show me I need to throw those in more often. After we all ate dinner, the three of us took a walk around the neighborhood to look at Christmas lights, then decorated cookies. It was a good night.

Warm up sets

Working sets:

155 x 5

180 x 5

200 x 14 (tied a previous PR. May have been able to hit 15 if my shoulders hadn’t slid up the bench)

Assistance work:

Barbell rows (underhand)

Tricep push downs (red band)

Band rows (red band)

The big man came out and did some lifts as well. Here is what I had him do:

Sumo deadlifts:

35 (kettlebell) x 5 x 4

Pull downs:

(red band) x 10 x 4

Having my son join me for training is always great. Other dads/moms who have had that experience know exactly what I mean. If he keeps with it we’ll work on making him the strongest kid in middle school by the time he’s there next year.

Warm up sets

Working sets:

150 x 5

170 x 3

190 x 8 *PR (new ‘reps’ PR by 1 lb. haha.)

Assistance work:

Pull ups

Curls

Funny. Didn’t actually feel bad, but didn’t feel like I was close to a previous PR either. Going to have an extremely busy week at work, but should be a good busy; just hope I’ll have time to train again soon.

Warm up sets

Working sets:

135 x 5

155 x 5

175 x 11 *PR (new ‘reps’ PR by 1 lb. haha.)

Assistance work:

weighted dips

curls

Started my 32nd cycle of 5/3/1 tonight!

Warm up sets

Working sets:

345 x 5

395 x 3

440 x 9 (*PR for reps)

Assistance work:

Good mornings

HLRs

I’m pleased with getting a PR today, 440 x 9 x .0333 + 440 = 572. I feel like I’m back on track again. And, I got my truck back from the shop today; it was a good day.

Warm up sets

Working sets:

150 x 5

170 x 3

190 x 8 *PR (didn’t feel like a PR, but after a quick calc, turns out I guess it is. Funny. I know I can do a lot better than that though.)

Assistance work:

Pull-ups (underhand):

BW x 8 x 3

Curls

Tricep pushdowns w/ red bands

Still having trouble w/ how consistently I can get out to train and need to work on making it a priority again. Having a good day though, Manchester United won today, and we get to go play laser tag for my big man’s birthday party!