Hey, all
35.5 year old meathead here
Injured my shoulder three months ago and just started being able to press without pain again.
Going to take it slow and conservative on all pressing
Training is going to be a 4 day split as always with some modifications this time due to shoulder
2 upper/2 lower
Both lower days will be trained in 5/3/1. A squat day, and a deadlift day.
My bench day may be a floor press day or if the shoulder feels good I may opt for a 5/3/1 bench day
Other upper day will be a "bodybuilding day." Avoiding OHP for now
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Thread: Staying N.O.V.
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06-24-2016, 09:42 PM #1
Staying N.O.V.
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06-24-2016, 10:02 PM #2
24JUN16
Mesocycle 1
Microcycle 1
Bodybuilding day
Unilateral DB OHP: 25#x3x12
Chins: BWx4x5,5,6,6
DB bench press: 50x12, 55x10, 60x3x8 (all sets SS w/5 pull-ups: 25 total)
DB row: 60x4x8
3 way finisher: 3 sets
Cambered barbell curl (fat gripz) 30x20, 40x2x12
Treadmill: 25 minutes, 1.65 miles
Good blood flow session. Got a great pump from the High Volume preworkout I took. Wasn't looking to do much in this session other than that.
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06-27-2016, 10:09 PM #3
27JUN16
5/3/1 squat rep test
Squat (low bar): work up to 215x3, down sets: 140x3x8
SLDL: 95x15, 135x12, 160x10
HLR: 3x12 SS w/ calves 3x20
Treadmill: 25 minutes 1.60 miles
Haven't squatted over 200 lbs in awhile. So that felt good. An old quad injury has nagged me for far too long. Had some pelvic tilt when going below parallel, so for the down sets I kept it to parallel and everything looked good.
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06-28-2016, 05:31 PM #4
5/3/1 Bench rep test
Bench: 95x5, 115x5, 135x3, 155x2, 165x1, 175x1, 185x7
Down sets: 135x5x8
SS with pull-ups sets of 6
Chest supported row: 5x8-12
Satisfied with 185. Wasn't trying to set a record. Just wanted to have a pain free session with sound mechanics. I could feel myself favoring the right shoulder but I think that was due more to fear. The down sets were explosive and felt light.
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06-28-2016, 05:39 PM #5
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06-29-2016, 08:38 AM #6
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07-01-2016, 07:03 PM #7
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07-01-2016, 07:05 PM #8
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07-03-2016, 02:05 PM #9
Upper bodybuilding day
OHP: 70x3x5
Pull-ups: BWx10,8,6
Low incline DB press: 40x15, 50x2x10
DB row: 60x3x8
Biceps 3 sets
Triceps 3 sets
Laterals 3 sets
Treadmill: 25 minutes, 1.62 miles
I wanted to test the shoulder on OHP. It felt ok. Much better, but I can tell it is still hurt. I will continue to avoid vertical pressing motions for now
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07-04-2016, 03:35 PM #10
Lower
Squat: work up 235x2
170x3x5
SLDL: 115x12, 135x10,
155x8, 165x8
Unilateral leg ext: 20x3x12
Calves: 3x25
Decided not to start up an official 5/3/1 mesocycle yet as I feel like I can still make linear progress since I'm coming back from injuries. The down sets for squats are done in wendler's first set last option. I'm keeping to the basic premise of 5/3/1, but I'm going to continue on the linear path for now. When I feel like strength stalls, I'll institute the 5/3/1 mesocycle. Squats felt good. Taking much of my approach and cues from Chris duffin. Hips are the key. Really starting to dial in that technique on the low bar squat. I've also increased kcals to ~3000/day. This will assuredly keep strength progressing week to week for awhile
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07-06-2016, 10:49 PM #11
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07-07-2016, 09:04 PM #12
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07-08-2016, 09:32 PM #13
Upper day
OHP: 75x3x5
Pull-ups: BWx10,8,6
DB bench press: 50x12, 60x10, 65x9, 70x8 (PR)
CSR: 4x80-90x8-12
Bis, tris, face pulls
Elliptical: 10 minutes
Treadmill: 12 minutes
Shoulder felt pretty damn good. Just a smidge of pain here and there. Adding 5 lbs to the bar every week for 3 sets of 5. False grip seems to be helping too.
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07-12-2016, 06:03 PM #14
Squat: work up 240x2 RPE 8
170x3x5
SLDL: 115x12, 135x10, 155x6, 135x2x10
Patience is starting to wear thin for my gym. It's a bad ass dungeon of a location that plays heavy metal music, but it is cluttered, dirty, unorganized, and has its fair share of tools walking around. All the bars except for 2 are bent and dangerous to perform with. I tweaked my hamstring on stiff leg DL due to the platform being u level and full of dents. At least my squat continues to rise! I may initiate 5/3/1 soon though so as to progress longer and not stall out
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10-26-2016, 07:54 PM #15
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10-26-2016, 07:59 PM #16
Mesocycle 1
Microcycle 3
Deadlift: 105x5, 130x5, 155x3, 185x1, 195x5, 225x3, 250x3
195x5x3
HLR: 5x10
Banded good morning 3x15
Leg extension: 40x25, 50x20, 60x20
Unilateral calf raise: BW x 3 x 20
Right side of lower back has been nagging me lately. I think I need to do some MFR on the abs and psoas. That should unlock whatever is going on back there. I had to pull double overhand with straps. Alt grip bothered back for some reason
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10-26-2016, 08:08 PM #17
Mesocycle 1
Microcycle 3
Bench: 75x2x5, 95x5, 115x3, 135x1, 145x5, 165x3, 185x5,
145x5x5 SS pull-ups x 3,3,5,6,6,6,6: 35 total
DB row: 55x12, 60x4x10
Face pulls: 3x12-20
Bad sleep last night made for an uninspiring workout. Should have stayed home and slept in. Despite this, I hit the 1+ set really well. Shoulder was a touch cranky, but nothing alarming. Probably a result of poor sleep position and insufficient sleep. I will be smarter in the future.
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10-27-2016, 11:17 PM #18
Squat high bar: work up 160x3x5, 120x8
SLDL: 95x12, 115x4x10
Leg ext: 3x 20-25
Ab wheel: 3x10
Seated calves: 3 sets
Treadmill: 1.26 miles 20 minutes
Recently switched to high bar as I know this is more conducive to building mass. Even though I'm much weaker on it I don't care. Although I train 5/3/1 for the most part, hypertrophy is always the end goal. So back to high bar and linear progression for awhile. Taking Johnny candito cues for this movement. Worked very well
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11-03-2016, 08:19 PM #19
Mesocycle 2
Microcycle 1
03NOV16
OHP: 50x5, 60x5, 75x3, 80x5, 90x5, 105x8 PR
FSL: 80x3x8
SS pull-ups: 3,3,3,3,5,5
DB bench press: 60x12, 65x10
Lat pulldown: 120x5x10
I have worked 10 days in a row. 7 12 hour days in a row as well. Needed to hit the gym as I felt slightly downsized. Have no idea how I hit that PR, but I'll take it. Shoulder a little fussy but nothing that would impede me
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11-05-2016, 09:27 AM #20
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11-06-2016, 06:10 PM #21
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11-06-2016, 06:14 PM #22
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11-08-2016, 03:41 PM #23
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11-10-2016, 07:45 AM #24
Mesocycle 2
Microcycle 2
Deadlift: 185x3, 215x3, 240x3, 185x5x4
Traveling lunge: BWx40, BW+40x2x30, BW+60x2x24
Treadmill 22 minutes 1.45 miles
Weights felt heavy today. Can't figure out why my deadlift has tanked in recent weeks. Been pulling double overhand for a few weeks now to protect a low back injury. That could be it
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11-12-2016, 03:19 PM #25
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11-12-2016, 03:25 PM #26
Mesocycle 2
Microcycle 2
Squat: work up 170x3x5, 130x8
SLDL: 95x12, 115x10, 135x10, 140x2x8
Very encouraged by this workout. My quad is feeling better and stronger every workout. I still have a bit of crankiness in it and am very careful. I also cannot be as explosive, but I'm getting stronger on the high bar ATG squat again. Simply adding 5 to the bar every week
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11-14-2016, 06:11 PM #27
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11-15-2016, 05:07 PM #28
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11-18-2016, 08:43 AM #29
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11-19-2016, 07:57 AM #30
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