Disregard DOMS, acquire Gains (*and/or injuries)

OHP
95x3
115x3
125x3
140x3

Deadlift
135x5
225x3
295x5
315x5
335x5
315x5
295x5

Bench
160x5x5

curls
rear delt
BB rows
 
Pretty happy I met my OHP goal for the competition, plus my bench is progressing really well
It's the effort that counts :icon_chee Good job KnightTemplar!

Fortunately, I was also able to get a PR
45x5
75x3
95x3
105x3
120x2x2
135x1
150x1 +5 lbs PR
[YT]vLraABQ1Dsw[/YT]
155x1 +10 lbs PR (over 20 lbs for the comp period) ~70kg
[YT]01MzKO88gtg[/YT]

Also did bench
135x3
160x3
170x3
180x8 rep pr
 
Decided to do more assistance now instead of nothing or BBB (might switch to BBB whenever I feel like it) and I'm also resetting squat and DL to work on tech and because I sprained my ankle a week ago, plust my brother is joining me and we could potentially use same weight
Rear DB delt raises
4x12x15lbs
Squat
165x5
190x5
215x5
185x5
165x5 paused
165x5
165x5


BB row
165x8
165x8
165x8

Hanging leg/knee raises
5x10

Romanian deadlifts
165x3x10
 
BICEPS
barbell curl
65x10
75x10
75x10

DB curl
30x10 alternating

Bicep assistance:
Bench
95x5
135x5
155x5
165x5
175x5
165x5
165x5
165x5
165x5
 
OHP
115x3
120x3
130x6 rep PR

Bench, spoto paused feet up narrow grip
165x5
165x5
165x5
165x5
165x5

Pullups
10
10
10
12

Squat
135x10
155x5
185x3
205x3
225x5
225x5
225x5

rear delts
3x10
 
Snatch high pulls
135x5
135x5
135x5
135x5

Hang clean
135x5

Deadlift
225x5
275x5
295x5
315x5
 
Bench (paused)
bar
135x2
135x2
135x2
155x1
185x1
205x3 omg 3 rep with my max PR!
185x5
135x7
 
Thanks man!

I'm just a bit surprised at my recent bench progress; was supposed to do 1 rep to ramp up CNS for 185, but it seemed too easy so a did a couple more.

Squats (beltless, as usual)
135x5 double paused
155x3 dp
185x5
225x3
245x10 (oops, was supposed to be 235, accidental 10rm PR)

added some RDL and ab work to keep in line with my log title, gonna be sore for a week now

RDLs (romanian deadlifts)
185x5x10

Ab wheel
5x10
 
Last edited:
So, I've been doing lots of work away from home last 6 months or so (construction), and didn't lift much at all. Started my comeback several weeks ago, lifting once or twice a week (because I'm away most of the time). Lost about 10-15 lbs of weight, so I walk around 170 now. Doing 5/3/1 2 day a week program, with main lifts, assistance and superset/circuit to save time
Today
5/3/1 week 2
OHP
95x5
105x5
115x6

squat (superset with OHP assistance and pullups)
185x5x5
Pullups
5x10
OHP
95x5x5

Deadlift
255x3
275x3
295x8
some ab wheel
 
decided to do a quick bench session because I'll be gone in the mountains for 4-5 days, 5/3/1 week 3 bench
135x5
155x3
170x4

superset with
curls 3x12
rear db raises 3x12
ab wheel 3x10
finished with 50 mid kicks each leg on a bag and about 5 minutes of light tech punching
all done in less than 20 minutes
 
Snatch pull
135x5
145x5
155x5
Hang clean
135x5
145x5
155x5 pretty ugly
bb row
135x10
145x10
155x10
DL
245x5
275x5
315x5

OHP
95x5
105x3
120x4
squat
170x5
190x3
215x5

bench
135x3x8
chins
3x10
50 kicks each leg

all in one session
 
Been building/rebuilding strength last month or so, (sidetracked by neck injury) trying to follow some sort of progression (5/3/1 mostly) including 20 rep squats last 3 weeks. My left rotator cuff is still weak (I think my levator scapula neck muscle snapped) but pressing is coming back slowly, left arm lagging a bit. Squats are OK, and I don't worry about deadlifts that much. I did some training/testing today at my brothers got some baseline numbers.
Bench (paused)
135x5
155x5
185x1 my left arm almost gave out, causing bigbar lean/ tilt, but i got it somehow
165x5
135x10 closegrip feet up

Pendalay barbell rows
155x5x5 or so

Deadlift
155x3
245x5
265x3
315x1

Squat
135x5
205x5
225x1
245x1 belt
275x1 belt


OHP
95x5
115x2 (third started really twisting my body, so i stopped)
95x5

curls
30x3x10
 
OHP
80x5
95x5
105x7
95x5
80x8
80x8

Superset with chinups
8
8
8
8
8
5
5

Rear db raises
5x10
superset with pushups

5x10
ss/ ab wheel

5x10
 
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