military press & squat wod 11192016

Military Press (5/3/1)

  • 10×45#
  • 5×65#
  • 5×80#
  • 3×95#
  • 3×110#
  • 3×125#
  • 5×140#

Back Squat (5/3/1)

  • 8×45#
  • 5×85#
  • 5×110#
  • 5×140#
  • 3×165#
  • 3#x195#
  • 3×220#
  • 7×245#

Notes:

My shoulder still isn’t feeling great and I am generally feeling worn down. I think I should have taken that deload instead of pushing into this cycle after all. I am going to look into Beyond 5/3/1 and see what Wendler recommends, but I might deload next week and cut this cycle short.

For the lifts, the press felt like a grinder all the way through. It took some extra time to get my shoulder warmed up but it felt okay during the lifts. I wanted to finish my big lifts for the week so I did some squats. They felt pretty decent, but given that I feel worn down I didnt want to push them.

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deadlift wod 11172016

Deadlift (5/3/1)

  • 5×135#
  • 5×160#
  • 3×190#
  • 3×220#
  • 3×250#
  • 9×285#
  • 1×300#
  • 1×315#

Plate Loaded Lat Pulldown

  • 15×90#x4

Notes:

Shitty workout. Deadlifts went pretty well. Despite being a grinder, the 9 reps at 285# was a PR. The singles flew up pretty well. However, on the 315 lift, my left elbow has a searing pain in it when I came off the bar. I gave it a few minutes but it didn’t feel any better, so I thought better of doing any additional deadlifts. I thought I would give the assistance a try but it was still rough, so I talked myself into some light lat pulldowns and then called it a day.

I will do some rehab work over the next week to fix it, but I might need to scale back my press workout tomorrow.

notes

You may have noticed that I didn’t log my deadlift workout as planned yesterday. Well, the neck/shoulder pain I noted in my last bench workout felt much worse yesterday. Given that, I thought it better to rest it and do some shoulder mobility and recovery work in lieu of a workout.

This has made me think on how my workout schedule is structured. While I think the close grip bench press is really helping my pressing, I think the extra day is hard to keep up with in terms of my schedule (making it to the gym 5 days per week) and, more importantly, is starting to hurt my joints.

While I am a huge fan of training frequency, its just not practical at this time. When my wife and I buy a house and I can invest in a home gym, I’ll definitely switch to a high frequency program, but for now I am going to back off to 4 days per week. Because I feel like the close grip bench is working so well, I am going to include it on one of my pressing days.

I also feel like I need to balance my pressing and pulling a little better, so I am going to try to include pulling movements on each of my upper body days.

I’m going to adjust to the following schedule:

  • Monday. Bench
  • Tuesday. Deadlift
  • Thursday. Military Press
  • Saturday. Squat

This gives me a little more flexibility, so if something comes up, it doesn’t fuck up a week’s worth of training.

bench press wod 11152016

Bench Press (5/3/1)

  • 8×45#
  • 5×75#
  • 5×90#
  • 3×110#
  • 3×130#
  • 3×145#
  • 8×165#
  • 1×170#
  • 1×175#
  • 1×180#
  • 3×135#
  • 3×135#
  • 6×135#

DB Bench

  • 5×35#
  • 3×40#
  • 8×60#x4

DB Flye

  • 10×35#x4

Triceps Pushdown

  • 5×27.5#
  • 5×37.5#
  • 5×47.5#
  • 10×57.5#x3

Hammer Curl

  • 8×20#
  • 10×40#x3

Notes:

Lifting Tuesday through Saturday this week because I had to watch the Giants game last night. For bench today, I got a small PR on the 165# lift. I was shooting for 9 reps but don’t think a 9th rep was happening. I did 3 singles afterwards; the 180 lift is the heaviest single I’ve had since I started lifting again. My volume sets were supposed to be 130, but dropped to 1 plate instead. Considering that my neck and shoulder are really stiff and I couldn’t get them loose no matter what I tried, I’m happy with this.

The DB Bench was a little rough, but got through it. The flyes and the curls felt about right. The pushdowns felt a little easy. Overall, pretty happy with this workout. Looking forward to deadlifts tomorrow.

close grip bench wod 11112016

Close Grip Bench (5/3/1)

  • 10×45#
  • 5×80#
  • 3×90#
  • 5×105#
  • 5×120#
  • 11×140#
  • 1×150#
  • 1×160#
  • 5×105#
  • 5×105#
  • 10×105#

DB Bench Press

  • 10×25#
  • 12×50#x4

Pec Deck Flyes

  • 5×55#
  • 5×85#
  • 8×115#x4

Triceps Extension Machine

  • 5×50#
  • 8×85#x4

Unilateral Cable Curl

  • 8×10#
  • 8×15#
  • 8×20#

 

Notes:

Another pretty good workout. The CGBP was a PR and the singles felt great. The DB Benches felt a little heavier at the end than I thought they would be, but I think I can bump the weight next week and go for 8 reps. Pec deck flyes were rough, so next week I will shoot for 10 reps if I can but its fine if I settle for 10. The triceps extension machine felt a little rough on my elbows, but the strength was there. I will keep the weight the same and see if it bothers my elbows next week before I decide what to do there. I did the unilateral cable curls that I abandoned for a few weeks there and felt a great pump in my biceps, so I just need to get the hang of doing these correctly. Overall, pretty happy with my performance this week.

high bar squat wod 11102016

High Bar Squat (5/3/1)

  • 5×45#
  • 5×95#
  • 5×110#
  • 5×130#
  • 3×150#
  • 5×180#
  • 5×205#
  • 8×235#
  • 1×250#
  • 1×265#
  • 5×180#x3

Front Squat

  • 5×45#
  • 5×65#
  • 5×90#
  • 5×105#
  • 5×120#x3

Leg Curl

  • 5×50#
  • 5×70#
  • 12×90#x4

Leg Extension

  • 5×50#
  • 5×70#
  • 12×90#

Seated Calf Raise

  • 5×50#
  • 5×100#
  • 8×150#x3

Hanging Leg Raise

  • 12xBWx3

Notes:

Squats felt good today. The 8 reps at 235 is a PR. The singles felt pretty good, but by the second single my legs felt beat and I didn’t have much in the tank for the rest of the squatting. The leg curls felt really tough, though the extensions felt a little uncomfortable on my shins but otherwise strong. Calf raises felt good and it is good to get some core work back in, too.

military press wod 11092016

Military Press (5/3/1)

  • 5×45#
  • 5×65#
  • 5×75#
  • 3×90#
  • 5×105#
  • 5×125#
  • 6×135#
  • 5×105#x3

Incline Bench

  • 5×45#
  • 5×65#
  • 5×85#
  • 5×95#
  • 5×110#x3

Machine Lateral Raises

  • 8×35#
  • 12×65#x4

Machine Rear Delt Flyes

  • 8×40#
  • 8×85#x4

Machine Preacher Curls

  • 8×50#
  • 8×80#x4

Notes:

I PR’d the Military Press, but the last rep was such a grinder that I didn’t want to go for any joker sets. I felt fairly tired throughout the entire workout; with the election, I stayed up until 3am, so I think that contributed to the weak press. I also think doing overhead work on Monday wasn’t smart, so after this week, I will do this on Close Grip day. For the assistance work, I felt pretty decent. The last few reps of the last set of the lateral raises were tough, but otherwise it was good. I bumped the weight up a lot on the rear delt flyes and they felt pretty good. I will try to add reps next week. I added weight to the preachers and they felt good too, so adding reps there as well.