Back From The Dead

Squat
285x4

I really wasn't feeling it today so after I failed the first set of squats I just stopped my workout all together. I think it's just a mix of being tired and being sore. The fourth set went up a bit tough and it messed up my mindset going into the last rep of the set.

My hip flexors are feeling really sore. I tried some foam rolling and static stretching of my hip flexors before I started squatting, but it didn't seem to help much. I also tried focusing on squeezing my glutes as I came up out of the hole which seemed to help a little.

I'll try again on thursday, but if I don't hit my weights I will probably consider switching programs
 
Did my maxes today

Squat - 330 (15lb pr)
Bench - 250 (no change)
Deadlift - 375 (10lb per at 185 bw)
 
I would have posted this sooner, but Lost was starting. Switched things up a bit and I'm starting with 5/3/1.

OHP
110x5
120x5
130x9
Tried hard to get a 10th rep up, but it wasn't happening.

Zydrunas Press
5x10 @ 45
I started really light because I wasn't sure how I would do. Considering my press overall is weak and I had already completed a pressing movement I decided to just use the bar. Went well, definitely felt the difference in core stability with my legs out in front of me. Gonna stick with them for awhile.

Shrugs
135x10
155x10
185x10
225x20

In between the sets of every exercise I did a set of chin-ups (which Wendler suggests in the 5/3/1 manual). Didn't keep track of exact SETSxREPS, but I did about 52 chins in total throughout the course of the workout.
 
Deadlift
240x5
255x5
270x12
Could have probably did a few more on the last set, but it was becoming increasingly difficult to keep good form, so I said fuck it.

Snatch Grip Deadlift
5x10 @ 185
Brutal movement, especially when it is proceeded by a set of conventional deadlifts. I added these since my sticking point in the deadlift is off the ground. Thought I started a bit light, but by the last set I was glad I picked the weight I did.

Barbell Russian Twists
3x15 @ 45 (both directions)
A bit light, but I had never really done this movement so I wasn't sure what to expect. Probably add about 10lb to the bar next time.
 
Bench
160x5
170x5
180x5

Wide Grip Bench
5x10 @ 135
 
Squat
205x5
220x5
230x6
My hip flexor was bothering me as I was squatting so I stopped after I did at least 5 reps.

I did this on Sunday, just forgot to post it up.

As for yesterday, I got some minor food poisoning, so I wasn't able to lift. Hopefully I will be good to go asap.
 
OHP
130x3
135x3
145x7

Zydrunas Press
5x10 @ 55

Shrugs
135x10
155x10
185x10
230x20

I also did 60 chin ups throughout the workout
 
This workout is from yesterday:

Deadlift
270x3
290x3
305x8

I stopped it there because my back was bothering me from swimming. It cramped up while I was in the pool earlier and it started to act up again after the last set
 
Bench
180x3
190x3
205x5

Wide Grip Bench
3x10 @ 145
1x8 @ 145
I failed on the fourth set. Got a little cocky and jumped up the weight too much too fast. Better luck next week

Dips
3x8 @ bodyweight
 
Squat
235x3
250x3
265x5

Front Squat
5x5 @ 135
 
I'm here for ya, brah.

Just don't ever leave me again. :icon_cry2

I'll try not to. It helps that I'm stronger now than I previously was, but at a lower bw. Gives me some motivation to keep lifting.
 
OHP
120x5
135x3
150x5

Zydrunas Press
5x10 @ 60
Went up really easy. Surprising since my core was a bit sore from front squats.
 
Deadlift
250x5
290x3
325x7

Snatch-Grip Deadlift
5x5 @ 190

Bridges
3x8 @ 225
 
Bench
170x5
190x3
215x5

Wide Grip Bench Press
5x5 @ 145

Dips
3x8 @ 10
 
Squat
220x5
250x3
280x1

Hip flexors were really giving me a problem today. Really hurt my power out of the hole.
 
Didn't really deload properly, but started up again today with my second cycle of 5/3/1. Gonna be switching up my assistance work a bit this time around.

OHP
115x5
125x5
130x9

Chins
5x3 @ 25
1x2 @ 25
1x7 @ bw
I decided to do triples of chins with 25 until I couldn't anymore. Then I just did an all-out set with just my bodyweight

Shrugs
5x10 @ 225
 
Started doing some of the stuff Eric Cressey recommends in Get Your Butt in Gear before I lifted.

Deadlift
250x5
265x5
285x15
Could have done a few more reps on the last set, but I felt more form starting to slip and decided to call it quits.

Deadlift - 2in deficit
3x5 @ 225
Stood on a couple of plates. I plan to keep the weight the same for next week, but increase the height from which I'm starting at.

Rack Pulls
2x3 @ 375
A bit tough after the previous two movements, but I was able to move my 1RM a few times. Tried to really focus on getting my hips through and using my glutes.
 
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