Mike's 5-3-1 Fullbody Routine

[Squatter]

Sounds like the deload is arriving just in time. Gotta love week 3 when the PR's arrive!!

Hope the bug flies away real soon Mike.

[MikeM]

Well done Uncle Ron!

Thanks, fellas! Still sick, but getting better. Had some fun with the Deload today, did some gunwork just for Swede!

Monday, Cycle 1, week 4

Usual warmups, plus 2x2 Snatch with bar, 3x3x 95 Hang Cleans

Squat:
5x 165, 180, 195 (did them slow, no bounce, for the heck of it)

Paused Bench:
3x 5x 135 (all reps paused)
ss w/ C.S. Row 3x 10x 90

Shoulder stuff supersetted with:
Hammers 3x 10x 25, one arm bench 3x 8x 50, lying tricep ext 30x 45 plate

Finished with standing tricep push down ss w/ cable curls to failure
20x setting 8/18x setting 6
14x 8/12x 6
17x 4/16x 2

Crazy arm pump! Could barely get my arms up to get my shirt off and they're still shaking as I type this. Probably was stupid, but I just wanted to try it! Can't let Swede have all the fun all the time!

Serious eating tonight!

Oh, those one arm bench are more for core than anything else so kept my feet narrow and off arm in tight too. I expect Abs to hurt tomorrow!

There you go fun stuff today.

[tank]

The GUNZ!! Get better buddy.

[BendtheBar]

Sick? Who said you could get sick?

[Squatter]

I hope this log is not infectious!!

Nice you can manage to have some fun while sick. I did some big time chowing down with 2 prime rib steaks, mushrooms, and corn on the cob

[mab54]

Its always nice to work on the gun show Mike, just rest up and come back stronger then ever!

[J_Byrd]

So am I now sick for reading the log? I am going to be pissed!!! haha. Get better big man, you started to eye ball a meet a few months out?

[MikeM]

JB, my next meet might be in Boston or Richmond Va! Much more on that later, but my wife has offers in both cities that we might not be able to pass up. So, might be moving real soon. We'll see.

Thanks, fellas! Thanks for the prime rib craving Jimbo! Feeling way better today and I had a blast at the gym. Gonna pay for it like I did after Monday's gun show! Seriously, almost burst into tears pushing the mower uphill Tuesday!! Today was a back fest after the deload weights.

Wednesday, Cycle 1 week 4

Warmups: rowing and swings 2x 10x 20 some arm and leg stuff

OHP:
5x 85, 95, 100

Front Squat:
3x 3x 115

Hang C+P:
1x 125, 130, 140

Deadlift:
5x 195, 210, 225

Power Shrugs (borrowed straps):
20x 225
12x 315 (like a 60 pound PR!)

Chinups: 3x 3
Dips: 3x 6

DB Row: 8x 75, each arm (grip failed, gotta get me some straps!!)

Hammers: 3x 10x 25
ss w/ Plank: 3x 30-40 sec.

DB Shrugs: 12x 100's (grip again, but huge PR) No hip action on these.

Glute Raise off bench:
12x 110DB (PR), with a 2-3 sec. hold each rep too.

OK. I'm sold on getting some straps! Those power shrugs were awesome! I do them like the top of a clean. Some hip dip, then big shrug at extension.

Traps and middle back are gonna hurt tomorrow, but damn today was fun!

Going to start adding in more direct glute work. Been reading about it. Can't hurt. We'll see.

Anyway, good times. Now to see what mischief you all have been up to.

[tank]

Killin' it!! Way to come back with huge PRs. Congrats to you and your wife on the job opportunities, also!

[JTurner]

At least you got the mowing out of the way because I doubt you're going to want to do it tomorrow , nice session.