Military Press (5/3/1)
Back Squat (5/3/1)
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.
Plate Loaded Lat Pulldown
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.
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 (5/3/1)
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 (5/3/1)
DB Bench Press
Pec Deck Flyes
Triceps Extension Machine
Unilateral Cable Curl
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 (5/3/1)
Seated Calf Raise
Hanging Leg Raise
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 (5/3/1)
Machine Lateral Raises
Machine Rear Delt Flyes
Machine Preacher Curls
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.