Archive for November, 2013


Back, Week 3 Cycle 1

Deadlift Day

My packed week of workouts has finally come to an end.  Since my PT was sick on Friday and I did some LISS, I have been lifting every day since – that’s 6 days in a row lifting.  I am very much ready for a break.

This brings Week 3 to a close, next week is a deload week, but I won’t be logging it sorry.  Hope to talk to you guys again real soon!

Week 3 Deadlift Day (conventional w/double overhand; regular tempo on all main and assistance reps)

Warmup (1-2 min between sets)
130 x 5
160 x 5
190 x 3

Main  (2-3 min between sets)
240 x 5
270 x 3
300 x 4

notes:  I was aiming for 7 on the last set but wasn’t sure how my grip would do… turns out my grip held up fine but I saw my back starting to round too much on the reps so I stopped it.

Assistance

One Arm DB Rows (no rest, right from arm to arm to new weight)
40s x 10/10
60s x 10/10
85s x 17/17

notes:  I was hoping for 20 but felt darn tired after those deadlifts.

Assisted Pullups (30 sec rest, rotating through grips – wide then underhand than hammer)
10 wide
8 under
9 hammer
7 wide
9 under
7 hammer

notes:  Basically as many sets as it took to hit 50, with 30 sec rests.

Machine Hyperextensions (30 sec rest)
300 x 15
300 x 15
300 x 15
300 x 15

notes:  sometimes these feel good sometimes I feel nothing, but my low back felt worn out so these actually felt really good, got a nice squeeze.

Roman Chair bent leg raises (30 sec rest)
10, 8, 7, 8, 8

notes:  These felt hard, my core felt damn weak at this point.

Good workout!  Really starting to love deadlifts, after roughly 4 months of doing them regularly I can feel my body really responding to the work.

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Shoulders, Week 3 Cycle 1

Press Day

Had to run some errands for work, and wrapped them up early, so… why not sneak in a gym trip?  Better to beg for forgiveness than to ask for permission.

How could the gym be packed at 3 pm on a Wednesday??  Ridiculous.  I grabbed a free squat rack for me to do OHP with (too lazy to clean!)

Week 3 Overhead Press Day

Warmup (1-2 min between press sets, including the time it took to do face pulls)
45 x 5 & Face Pulls 40 lbs x 20
55 x 5 & 40 x 20
65 x 3 & 40 x 20

Main  (2-3 min between pressing sets, including the time it took to do the pullups)
80 x 5 & 5 widegrip pullups
90 x 3 & 8 pullups
100 x 12 PR

notes:  My elbow was tweaking a bit on the light sets, but when I went for the AMRAP set it felt really good so I kept going.  I was eager to do some Jokers, but a young guy asked me if he could use my rack to do squats in… fair is fair I don’t want to hog a squat rack when someone wants to do actual squats in them.  So I did my last set as I said, then gave it up to the other guy and went to do assistance work instead.  (There was a 2nd rack, but there was a girl doing squats in them and some really good ones too!  Can’t discourage that)

Assistance

Side Raise Machine (45 sec b/w sets, 4 sec neg on all reps)
80 x 6
80 x 6
80 x 5
60 x 8 DROP 50 x 4 DROP 40 x 4 DROP 30 x 6

notes:  Left shoulder was groaning on these, felt very weak!  Found it extra hard to control the negatives, must be rusty.

Cable Upright Rows (45 sec rest, 4 sec negs)
90 x 8
90 x 8
100 x 8
110 x 8 DROP 90 x 8 DROP 70 x 5

notes:  During the drop sets I just lost all interest in doing this movement.  I didn’t feel like it was hitting my traps the way I wanted it to, so I might stop doing slow neg upright rows for a while.  I only really feel it on the positive, and on the negative it is too easy to only feel it in the arms when you slow it down.  So maybe high rep is the only way for me to get the feels I want.

Cable Reverse Fly (30 sec rest, regular tempo)
55 x 15
55 x 15
55 x 15
55 x 15

Finished up with rear delts, then went back to work.  I would have rather just done OHP for an hour then a few rear delt flys, but I adapted to a busy gym.

Not a bad shoulder workout to sneak in, another PR!  Feels like my shoulders are rehabbing quite nicely.  More to the point, moving past the point of “rehab” meaning being able to carry out the basic movements fluidly and fully, and now feel ready to quickly build strength.

Legs Week 3 Cycle 1

Squat Day?  What?  Its only been 3 days!  Oh well.  Slept in in the morning and went to the small gym after work.

Week 3 Squat Day
Warmup (1-2 min b/w sets)
120 x 5
150 x 5
180 x 3

Main  (2-3 min b/w sets)
225 x 5
255 x 3
285 x 3

IMG_3132

notes:  I wish I could have done more than 3 on my last set, but my form was getting sloppy on the 3rd, and I wasn’t inside the cage, so stopped it.  No PRs on the main lift today, so I promised myself I would vent my frustration out on the assistance.

Assistance

Leg Press (4 second negatives, 45 sec b/w sets)
16 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8

IMG_3135

notes:  not sure what to do next on this particular leg press, it won’t fit any more plates… and the gym is small and only has 16 plates anyways…and my rests are short… and 4 second negatives… so I asked the gym owner if he minds if I get a young woman to sit on top of the sled… and he told me NO.  ROFL

Prone Leg Curls (4 sec negs, 45 sec b/w sets)
85 x 8
85 x 8
85 x 8
85 x 5 DROP 60 x 4 DROP 35 x 10

IMG_3141

notes:  the first set felt light, but it got heavy REAL fast, haha.

Leg Extensions (4 sec negs, 45 sec rests)
120 x 8
150 x 8
180 x 8
200 x 8 DROP 160 x 5 DROP 120 x 6 DROP (moved to quick tempo just burn it out) 80 x 25

IMG_3147

notes:  these felt real good as a finisher.  Got up after the last drop and tried to walk away and stumbled for a bit…

Ab Work (30 sec rests, reg tempo)
Stability Ball Crunches x 25, 20

notes:  after the second set I tried to sit up and the ball went flying out from under me, and I fell down on my tailbone AND elbow… so I said fukk this shtt and called it a day, lol.

That was the hardcore leg workout I wish I had on Saturday!  Good to get it out of the way, and glad my energy is back today after the crushing Monday routine.  Gonna make it through this week one way or the other!

Monday, 3 Workouts!!

Bench Day!

I have some travelling to do at the end of the week, so I am trying to cram all my workouts together, with no rest days.  I might end up regretting it, but for now, on with the show!

Was at the gym by 5:30 AM for Bench work.

Workout 1 – AM
Week 3 Bench Press Day

Warmup (1-2 min between sets, including time to do face pulls)

95 x 5/ 40 lb face pulls x 20
135 x 5/ 40 lb face pulls x 20
150 x 3/ 40 lb face pulls x 20

Main  (3 min between sets, including time to do pullups)

190 x 5/5 pullups
215 x 3/5 pullups
240 x 4/8 pullups

notes:  I only got 4, so no PR, but oh wellz.

Assistance

flat db press (45 sec between sets, 4 sec negative on every rep)
65s x 8
65s x 8
65s x 8
65s x 8

superset decline bb bench & pullups (back and forth, no rest, regular tempo)
135 x 15 / 5 pullups
135 x 15 / 5 pullups
135 x 15 / 6 pullups

notes:  declines felt great!  got a good pump, and felt better than I have doing these in the past.

seated cable fly (45 sec b/w sets, 4 sec negatives)
80 x 8
70 x 8
70 x 8
60 x 5 DROP 50 x 3 DROP 40 x 4 DROP 30 x 6

notes:  getting nice and tired now, haha.

Then headed off to work!  Work was really dead, so I slipped out at lunch to do some quick Arm work at the company gym.  My coworker came too, and I spotted him a few times on bench.

Workout 2 – Lunchtime Arms (regular tempo on all sets)

seated db curls (45 sec b/w sets, started each set off alternating arms but as I got tired, did them together)
35s x 15
35s x 15
35s x 15
35s x 11

ez bar curl (45 sec b/w sets)
75 x 15
75 x 15
75 x 15
75 x 15

notes:  was getting a major skin stretching pump in my biceps at this point, but my elbows were getting sore

skullcrushers (45 sec rest b/w sets)
75 x 13
75 x 11
75 x 9

notes:  this was dumb – my elbows started groaning right away.  So I only did 3 sets, and moved on to another exercise

one arm cable pushdown (rope attachment, back and forth arm to arm, no rest)
45 x 15/15
45 x 15/15
45 x 15/15
45 x 15/15

notes:  I love doing one arm with the rope because I can get a massive squeeze at full contraction, it was agony getting through these, but at least my elbows weren’t bothered too much.

This kicked my ass, but… woops!  I had a conditioning session with my trainer in the evening.  3 trips to the gym in one day?  That might have been a little dumb, haha.

I slipped out of work early, and made it to the studio early, my eyes were so droopy I almost fell asleep on the way over.  I walked in the studio just BEAT.  There weren’t a lot of clients being trained and only 2 trainers there, so I set up a mat hidden behind the heavy bag, used a sandbag as pillow, draped my towel over me, and took a nap, right on the gym floor!

One trainer asked me what I was doing, and I said I was doing “breathing exercises for yoga”.  I ended up napping for about 30 min, and woke up refreshed!  Mellow and tired out of my ass, but somewhat refreshed.

No pics of my conditioning session, frankly, I was pathetic, and dragging my ass up and down the whole gym.  I could barely even do a pushup without my core sagging like an old man’s underwear, so I was borderline useless.

Workout 3 – Evening Conditioning Drills

My trainer had me do time on the stationary bike, on the elliptical, did sets of step ups, kettlebell swings, Australian pullups, mountain climbers, footwork with the rope ladder and with the cones, burpees with my crappy pushup form lol.  The hour went by quick, and I really did look like ****, but oh well, it was a long day!

The rest of the week needs to be less hectic than this, this wore my dumb ass right out!

Sunday Week 2 Cycle 1 Back

Deadlift Day!

When I got to the gym, I wanted to get some solid cardio in, and a Spin class with one of the good teachers was starting up within the hour.  So I decided to get the deadlifts done no matter what, then whatever assistance I had time for; and then after Spin if I felt like more I could do more.

I had my scoop of Fast Fuel 45 min before the gym, a scoop of ReGen and I dumped out the last of my Fast Fuel jar for during the workout

Week 2 Deadlift Day (conventional not sumo, double overhand on all reps)

Warmup (1-2 min between sets)
130 x 5
160 x 5
190 x 3

Main  (2-3 min between sets)
225 x 3
255 x 3
290 x 5

notes:  My grip was what gave out in the end.  With the last set, my grip got real loose on the 5th rep, and I pondered for a split second whether to go for it.  But I managed to pull off a clean 5th rep even with it hanging from my fingers, and as I was lowering it back down, only then did it slip out of my grasp.

What was a real highlight for me with those lifts was the rack right next to me.  You have to understand that 50 something French Canadians rule the roost at one of my gyms.  They wander around, only half of them pick up a weight and the rest of them are social butterflies, carrying random conversations to and fro amongst the rest of the old man colony.

Sadly, the ones who pick up weights are rarely on a good path.  But they are too old to learn, and too stubborn to take me seriously, so I keep my mouth shut.  I know they are French Canadian not just from their words, but also their fashion, lots of long grey manes and ridiculous spandex and brightly colored bikini briefs.  Old Anglo-Canuck dudes tend to keep their hair short and their clothes conservative.

That was the set-up for my story.  So this Francophone dude leans over in between my sets and snatches my 5 lb and 10 pound right off my rack.  I am about to be like, “hey buddy I’m using those” but I hang back for a second, and am rewarded – he loads up the bar so he can… curl in the squat rack.

Yesssss…….. where is my camera??  Oh well, no camera.  It’s hardly a giant loss, as there is another 5 and 10 lb right ON HIS OWN RACK, so I just lean over and take his… maybe his eyesight had failed him.

For my rest periods between sets, I am inifinitely amused by his routine:  first curls, NATURALLY.  Then he does some bent over rows, which to his credit, he has pretty good form on.  Then he does upright rows… and not stopping until the bar is arms extension over his head, with his wrists draped over the bar awkwardly.  Snap city, buddy!  I hope you won’t miss your rotator cuffs.  Nothing like a shoulder snap in your 50s to fukkk you up FOREVER.

I keep my mouth shut mostly… mostly.  Right after my last set, another guy wanders up and asks if he can use the rack to squat.  I tell him I am done, and as I put the plates away I tell him at full volume, “yeah I know how frustrating it is when you want to squat and there is some guy curling in the squat rack, hahaha”

But the other guy didn’t react, so whatrvz

Assistance

assisted pullups (30 sec between sets, regular tempo)
10 widegrip
10 underhand
8 hammergrip
5 wide
8 underhand
7 hammer
2 wide

notes:  basically as many sets as it took to hit 50 reps, 30 second breaks, rotating regularly through grip styles.

All these shenanigans took about 30 min, and Spin was starting in 10, so I left to go secure a spot.

Spin was about 45 min plus stretching at the end, getting in some of that good HIIT   Last week of the current Les Mills RPM release, some good races, a few minor climbs, overall not the hardest release ever.  I even was able to ignore a few rest breaks and keep racing in arrow with resistance, which I owe to my Fast Fuel!

So, workout was around 90 min, and the Fast Fuel really shone through on the cardio – I think it ranks right up there for a cardio pwo with Nutrabolics Swollen.  That might sound like faint praise because I don’t think it shined as hard for the deadlifts, but bear in mind I love a good Spin class, and a lot pwo are too harsh for HIIT, especially if I am doing fasted cardio.

I think Fast Fuel will be part of my stable for when I get back hard into cutting, and I need a kick for my fasted cardio!

Scoop of ReGen and some HCL after, trip to the sauna, then home.

And that is the end of my Fast Fuel!  Still a scoop or two left in my ReGen, but no more refs to those, the sponsorship is finito. Back to your regularly scheduled programming.

Saturday Week 2 Cycle 1 Legs

Squat Day!

My friend agreed to come out with me for a quick one.  We only had an hour, so no time to mess around!  Oh, the sacrifices I make so you can get some better pics

Week 2 Squat Day
(traded sets back and forth with my friend, so rest time for me equalled her set, plus changing the weights)

Warmup
120 x 5
150 x 5
180 x 3

IMG_3103

IMG_3113

Main
210 x 3
240 x 3
270 x 4

IMG_3114

IMG_3116

notes:  As you can see, my friend wanted to use a platform, all good with me.  Not me though, I wanted to go deep a bit.

From my first pic, you see I took a bit of a wide stance.  This is both comfortable, and gives my gut somewhere to go at the bottom, haha.

I like my second pic, because it demonstrates the issue of angle of the camera.  In the reflection, you could build the case that I haven’t made it to parallel.  But when you look at me directly, you see clearly that my big fat butt is nice and low.  And it felt low, my gut was squeezing against the inside of my thighs – that pic was my 270 set, and not my deepest set of course, but I think it didn’t look too bad.

A video would be the best thing if people wanted to check my form, but lots of activity was going on around me (you can see some of the traffic in some of the pics), and I can’t guarantee everyone wants their convos on youtube.  Maybe one day!  Just trust me, I am going DEEP

FTR, my friend’s best set was 170 for about 12, so I think we set her working sets too light.

For my 270 set, I was grunting HARD through those upward pushes, and my friend got concerned so she just started saying, “stop.  ok, done” and that kind of throws your mind off a bit, so I grunted out “ONE MORE” and did my 4th rep, then racked it, lol.

Assistance

Leg Press (4 second negatives)

12 plates x 8
14 plates x 8
16 plates x 8

notes:  I took turns with my friend, I did leg press then she did more squats, that way we could go back and forth without having to change plates.  So my rest was her set, and vice versa.

IMG_3119

IMG_3120
This last pic is just a reminder its Movember!  Support the fight against cancer!!

 Ab Work (we did our sets simultaneously)

V-Ups x 12-15 then Push Through Crunches x 15 then Scissor Straight Leg Raises AMRAP

repeat this circuit 3 times total

We realized if we only had an hour, we had to cut the Leg Assistance short and head straight to Abs.  If I had planned it better, I would have done Leg Curls instead of Press.  I tried to put my feet high to target my hamstrings more, but this Press has a small platform to push, so that wasn’t a viable option.

I kind of wish we could have gone at it longer, I had lots of lead left in my pencil, but oh wellz, Deadlifts on Sunday!

Scoop of Fast Fuel before, scoop of FF and ReGen during, scoop of ReGen and some Cr HCl after, as per norm!

Getting sad my stash is almost burnt!!

Press Day

Today was supposed to be 5:30 AM Squat Day… but during the evening 2 things happened:  the fire alarm in the building went off at midnight.  Then I had a massive calf cramp at 3 in the morning.

I felt tired and limpy in the morning, so NO to early gym.  I wondered what I could do at lunch, or after work.  Work gym has no squat rack.  Chain gym gets busy as FUKKK right after work.  I did not relish fighting for the rack.

So I made the executive decision to use the work gym during the day and do presses instead.  Squats would get moved to Saturday.

I asked for permission to get out of work early, and snuck to the office gym.  It was almost completely empty – anyone with any common sense would go home instead of work out around 4 pm!!  Good thing I have no common sense.

Week 2 Overhead Press Day (normal tempo on all reps)

Warmup (1-2 min between press sets, including the time it took to do face pulls)

45 x 5 & Face Pulls 30 lbs x 20
55 x 5 & 30 x 20
65 x 3 & 30 x 20

Main  (2-3 min between pressing sets, including the time it took to do the pullups)

75 x 3 & 5 widegrip pullups
85 x 3 & 5 pullups
95 x 10 PR

notes:  When I went for AMRAP on the 3rd working set, I felt REALLY good.  So I decided to keep it going with Joker sets, and I would keep supersetting with some bicep work.

Joker Set (2-3 min between pressing sets, including time it took to do overhead cable curls)

105 x 3 & Overhead Cable Curls 45 per arm x 15
115 x 3 & 60/arm x 12
125 x 3 PR & 75/arm x 10
135 x 2  PR

notes:  The Joker sets felt GREAT.  But I didn’t want to be in the gym for too long, so I decided to transition into backoff sets and just rep it out.

Back Off Sets (no rest, back and forth shoulders to triceps)

75 x 10 & Overhead Tricep Extensions w/ Rope 90 x 15
75 x 10 & 105 x 12
75 x 6 & 120 x 10

My shoulders were damn tired at that point, so I went for some rear delt work.

Reverse Pec Deck thumbs down (45 sec rest)

90 x 15
90 x 15
90 x 12

I was tired but pumped at that point!  I could have done more, but I wanted this workout to be quick and nasty, so I left for home.  The whole workout took less than 45 min, it was sick!

As always, one scoop of Fast Fuel 30 min before, a scoop of Fast Fuel and ReGen during, and a scoop of ReGen and some HCl right after.  That seems to be the magic combo for me.

Overall a really standout Press day for me, major PR!

Tuesday Week 2 Cycle 1 Chest

Bench Day!  I was way too tired in the morning, so I slipped out of work around lunch, determined to have a full-sized workout, not a lunch rush workout.  Was curious if my boss would notice.  Oh well, better to beg for forgiveness than to ask for permission.

A coworker accompanied me, he wanted to do bench press too.

Week 2 Bench Day
(traded sets back and forth with my friend, so rest time for me equalled doing the back half of my superset, then spotting his set, my coworker just did whatever weight I was doing)

Warmup

95 x 5 & 15 lb DB taken through rotator cuff ROM 15 times
135 x 5 & rotator
150 x 3 & rotator

Main

175 x 5 & 5 pullups
200 x 5 & 5 pullups
225 x 2 and a half…
225 x 3

notes:  astute followers of 5/3/1 will have realized my mistake… it was supposed to be 3 rep sets of the working weights!  I realized it after I did 200.  I was chatting it up with my friend, and lost my focus.  Woops!

I went to do the final set, and started to struggle locking it out on my right side (the sore elbow side) on the 3rd rep, so my coworker jumped in way too fast and helped me bring it up, and I immediately started to curse and swear.  My friend shrugged and walked away, so I took a minute to rest and recover, got back under it without him spotting, and did the 3 reps on my own.

Maybe my shoulders were tired too, I don’t know.  Oh well.  I got it done, even with the extra work on the previous sets.  My friend wrapped up his workout and left, leaving me to do my assistance work.

Assistance (45 sec rest b/w sets, 4 sec negatives on all reps)

flat DB press
60s x 8
60s x 8
60s x 8
60s x 8

decline DB press
60s x 8
60s x 8
60s x 8

First time grabbing some DBs for declines.  A little awkward getting in and out of position!  Shoulder def getting tired, so I decided to cut it short a set and do some extra iso

pec deck
90 x 8
120 x 8
150 x 8
180 x 8
210 x 6

one arm pushdowns rope attachment
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8 DROP 45 x 5/5 DROP 30 x 10/10

And now my left elbow started tweaking on this one!  Curse my damn elbows!  I got through them though.  All the way down until I could flex my tricep, then nice and slow all the way up until my forearm was against my bicep.

Then back to work!  Nope, boss didn’t notice   Kind of a sucky bench day, hope squat day goes better!

Sunday Week 1 Cycle 1 Back

Deadlift day!

I asked my friend if she wanted to work out with me (I had been getting requests to “bring the girl back”).  She asked what I had in mind.  I mentioned it was scheduled as a deadlift day for me.  And her eyes lit up!  No joke, she loves deadlifts.

So I played around with the routine a bit to put more deadlift work in there.  A more extensive warmup, the main sets, real heavy low rep sets (known in the 5/3/1 book as Joker sets), lighter weight higher rep sets (known in the book as “First Set Last: Multiple Sets”) , had the straps on deck, had the Fat Gripz on deck, this one would have it all!

I took a scoop of Fast Fuel 30 min before the workout with a handful of dry oats for extra energy, got there 15 min early and sat in the massage chair for a bit to warm up   then took a scoop of Fast Fuel and a scoop of ReGen during the workout!  Then ReGen and creatine HCl after the workout.

Week 1 Deadlift Day (Conventional double overhand, not Sumo unless otherwise noted)
(traded sets back and forth with my friend, so rest time for me equalled her set, plus changing the weights)

Warmup
45 x 10 Fat Gripz
80 x 5   Fat Gripz
115 x 5  Fat Gripz
145 x 5  Fat Gripz
175 x 5

IMG_3085

IMG_3086

Main
210 x 5
240 x 5
270 x 6

IMG_3089

Joker Set
305 x 0 Straps
305 x 1 Sumo, Straps

IMG_3095

IMG_3099

Back Off Sets

210 x 6
210 x 8
210 x 8

IMG_3101

notes:  Real proud of my friend!  She did great.  I was feeling good so I went for the Joker Set… and failed, haha.  So I switched to Sumo, let out a beefy grunt, and busted out that rep.

I wanted to keep going with the Jokers, but my friend wanted to keep the workout at an hour (did I mention right before this she had done an hour of Spin?  60 min of Spin, then 60 min of deadlifts, pretty badass!)

She had to go at the hour mark, so I trimmed down the Back Off Sets, then after she left I did a little more Assistance work on my own.

Before she left though, she wanted to make sure the readers had more to look at, so she went to take a pic of her friends’ butts, hahaha. (They did Spin with her, then did their own Squat workout while we did DLs.)

IMG_3098
Assistance (30 sec rest b/w sets, normal tempo)

One Arm DB Row

25 x 10/10 offleg stretched back
50 x 10/10 offleg stretched back
80 x 20/20 offleg at 90 degrees on bench

notes:  Basically 2 warmups then a single high rep set at a heavy weight (for me).  I don’t think Kroc has anything to fear from me yet, but don’t sleep!  I’m comin for ya, haha!  I play with the positioning of my non-supporting leg to make the exercise easier or harder. (ie. if I am rowing with my left, my right knee can be moved around on the bench to make it easier or harder.)

Hyperextension Machine

300 x 12
300 x 12
300 x 12
300 x 12

Roman Chair

15 knee raises
12 bent leg raises (45 degrees or so)
10 straight leg raises
10 straight leg raises
12 knee raises

After, I sipped on my post-workout drink while sitting in the sauna for about 10 min.  Came home and collapsed!  That was draining.  Good session, no PRs but a lot of good work.

Shoulder day!  I took a scoop of Fast Fuel, but cut my water in half this time to see if I could get it to come on faster and repeat the tingly lips feeling from Friday.  I had the aftertaste sensation again, but no tingly lips.

Unfortunately, the energy came on quicker… but I was still stuck on the bus.  So the first scoop ended up being about 45 min before I touched a weight.  I had another scoop of Fast Fuel during the workout, and a scoop of ReGen, workout was about an hour, then a scoop of ReGen and 750 mg of creatine HCl after.

Week 1 Standing Military Press Day

 

Warmup (about 2 min b/w sets, including time it took to do the rotator cuff work)

45 x 5 supersetted w taking a 10 lb plate through rotator cuff ROM 20 times

55 x 5 & rotator cuff

65 x 3 & rotator cuff

 

Main (about 2-3 min b/w sets, including pullups)

70 x 5 supersetted w 5 assisted pullups

80 x 5 & 5 assisted pullups

90 x 12 & 10 assisted pullups  PR

 

notes:  the shoulder press is the one area of 5/3/1 I expect to see the most variation between good and bad days, due to a past sprain.  Some days the area is just tired!  Silver lining is that it is the movement I expect to see the most improvement in.

My past personal best was only me getting used to the movement now that I finally had some strength back in that area, so I think my calculated one rep max for this cycle might be a little conservative.  But then again, one of the key principles of 5/3/1 is start too light, so as long as I go after those final sets honestly and fully, I should see lots of improvements in my shoulders.

As it is, I knew that as long as I hit 10 reps with 90 pounds, that would be a new personal best.  And I hit 12!  So it was a good day 🙂

 

Assistance (45 sec b/w sets, about 60 sec b/w exercises, 4 sec negative on every rep)

Side Raise Machine

60 x 8

60 x 8

70 x 8

80 x 8 DROP 60 x 3 DROP 50 x 3 DROP 40 x 3

 

Cable Upright Row

60 x 8

70 x 8

80 x 8

90 x 10

 

Cable Rear Delt Fly

50 x 8

50 x 8

50 x 8

50 x 6 DROP 40 x 5 DROP 30 x 6

 

Bicep Curl Machine

90 x 8

90 x 8

100 x 8

120 x 8 DROP 100 x 5 DROP 80 x 4 DROP 60 x 6

 

Back to the slow negs and the drop sets, awww yeah!!  The gym was rather busy, so I had to take the drop sets out of the upright rows, I had to give the spot up to some dude, who looked fairly impatient I was doing the reps so SLOOOOOW, haha.

I used digital clocks when available (whether on the machine itself, or if there was a wall mounted tv playing the Weather Channel) to make sure I did 4 second negatives.  When not available, I know when I get stressed my counting speeds up, so I would count in my head to 4, then take a breath, then count to 3 or 4 again, for good measure.

The rear delt flys are especially interesting with that amont of slow timing.  The weight is light but you just can’t control anymore, you lose form very quickly.

So overall a good session!  PWO kept my head in the zone and my shoulder felt real good, so hit a PR where it counted!