Dog House Training

[bamazav]

5/3/1 Cycle 5 Week 3 Bench

Pre-stuff
2 scoops of Con-cret
3 Arginine
3 doo see doo's (my favorite girl scout cookie)

Shoulder warm up

Warm up bench
5 x 65
5 x 80
3 x 97.5

WORKING SETS


NOTES
Busy morning already. Had to get car to shop to find out where all the noises are coming from. Walked home, deal with angry parishioner and then hit the gym. Mind wasn't fully there, but I was not going to quite or back down today. Hit everything planned plus some.

Bench 5 x 152.5 shatters my previous best PR The floor press the first few cycles gave my shoulder time to heal, allowed me to work on some issues and gain strength. My actual bench 1 rm is up over 20 lbs in the past few months. Woohoo.
OHP - Felt good all the way around
Kroc Rows - 1st set was done with 2 25's on oly handles. Limited range of motion, so I rebuilt the DB with 10's and 5's. Much better.
LS Pushdowns - added 5 lbs - hit every rep so next time I do these, I push up to 50
Hammer Spiders - used tricep bar and 2 - 25's. Heaviest I have ever done

Good day all around. Tomorrow's session will be later due to a funeral.

[BendtheBar]

Deads - 3 x 325 a NEW PR - Nuff said

Squats - added 2.5 lbs. Felt every one of these today. Held the last one before coming up out of the hole, was not sure I would make it. Legs are rubberized. Love it!

Missed this but wanted to say well done!

[MikeM]

Great pressing! Way to not back down and overcome a tough day.

[bamazav]

Thanks guys, this has been a great cycle. It is the first time I really feel like I need the deload week next week.

[bamazav]

5/3/1 Cycle 5 Week 3 Squats

Pre-stuff
3 L-Arginine
2 scoops of con-cret
2 do-si-dos (everyone needs some preworkout carbs)

5 minutes on the bike

Warmup squats
5 x 100
5 x 135
3 x 150

Working Sets


NOTES
Today woke early to do devotion at prayer breakfast, then the funeral at 11. Finished up with funeral stuff around 3. Came home, changed clothing, slugged down my con-cret and then sat down for a few moments.

Body is telling me it is time to deload, so I just did the squats.

3 x 237.5 PR - was shooting for 5 but on third I was leaning forward too much. Since my back was already telling me to deload, I racked and decided to call it a day. Overall it has been a great week. Next week will be higher rep, lower weight stuff and then back for month 2 of the challenge.

[BendtheBar]

At least you escaped with a PR.

[bamazav]

Originally Posted by BendtheBar

At least you escaped with a PR.

I am not upset at all. Everything I have read is many find the volume killer. I was fine until Saturday morning. The back just wasn't ready for 50 more deadlifts. This week is deload, then my 5 x's move to 60% of my 1RM.

[MikeM]

Bam, you are really helping me understand when and where I should step back and smell the roses. Age plays a huge part in this game, and I forget that to my inevitable loss.

Listen to the body. I wish I had as good ears as you do.

[bamazav]

5/3/1 Cycle 5 Deload week SOHP



NOTES

Deload - what else is there to say?

[wesrman]

Nice work Bam!