Staying N.O.V.

[newhouse81]

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

[newhouse81]

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.

[newhouse81]

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.

[newhouse81]

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.

[DocJekyll]

Nice Avi Bro.

I'm in.

[Nikonguy]

Lol'ed at staying N.O.V.

In

[newhouse81]

Deadlift rep test day

DL: work up to 285x3
185x5

High bar squat: 155x3x5

Bulgarian split squat: BWx3x10/leg

Calves 3x30

Hanging leg raise: 2x10

Treadmill: 25 minutes 1.60 miles

Just wanted to see where I'm at in the DL. RPE was about 8.5. Made sure to focus on technique. Nowhere to go but up

[newhouse81]

Nice Avi Bro.

I'm in.

Thanks mane. The avi is from last summer. I'm actually leaner and lighter now. 187 in avi, about 180 now

[newhouse81]

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

[newhouse81]

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

[newhouse81]

Bench: work up 195x6, 135x3x8

DB row: 60x5x10

Lying tricep extension: 30x3x8

Elliptical: 20 minutes

[newhouse81]

Deadlift: work up 295x2, 185x3x5

High bar squat: 155x3x5

HLR: 3x12

Calves 3 sets

Prowler: 10 walks w/90 lbs x 40 yards 37 minutes

[newhouse81]

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.

[newhouse81]

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

[newhouse81]

Mesocycle 1
Microcycle 3

OHP: 85x5, 100x3, 110x6
85x5x5 SS pull-ups

Lat pulldown: 5x10-12

Incline curls, skull crushers, face pulls

Walk/jog outside 20 minutes

On with the log. Been running 5/3/1.

[newhouse81]

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

[newhouse81]

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.

[newhouse81]

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

[newhouse81]

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

[newhouse81]

Mesocycle 2
Microcycle 1

Deadlift: 105x2x5, 135x5, 160x3, 175x5, 200x5, 225x6
FSL: 175x5x5

Reverse lunge: BW+40x2x24, BW+60x3x20

Unilateral standing calf raise: 3x20

Treadmill: 22 minutes, 1.35 miles

[newhouse81]

Mesocycle 2
Microcycle 1

Bench: 80x5, 100x5, 120x3, 130x5, 150x5, 170x7, 130x5x8
SS pull-ups: 5,5,6,6,6,6,6: 40

CSR unilateral: 45x12, 55x4x10

Walk/jog outside: 22 mins, 1.35 miles

[newhouse81]

Mesocycle 2
Microcycle 1

Squat high bar: work up 165x3x5, 125x8

SLDL: 95x12, 115x10, 135x2x8

Leg ext: 40x20 50x15, 60x12

Calves: 3 sets

Walk/jog outside: 22 minutes 1.45 miles

[newhouse81]

Mesocycle 2
Microcycle 2

OHP: 85x3, 95x3, 110x7 PR, 85x3x6
SS pull-ups 3,5,6,6: 20

Lat pulldown: 105x12, 120x4x10

Machine preacher curl: 3 sets

Treadmill: 22 minutes, 1.38 miles

[newhouse81]

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

[newhouse81]

Mesocycle 2
Microcycle 2

Bench: 140x3, 160x3, 180x6, 140x5x6 SS pull-ups 5,5,6,6,6,6
34 total

DB row:50x12, 60x4x10

Face pulls x 2

Bi/tri SS x 2

Treadmill: 22 minutes 1.45 miles

[newhouse81]

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

[newhouse81]

Mesocycle 2
Microcycle 3

OHP: 90x5, 105x3, 115x5, 90x3x5, SS pull-ups 3,5,6,6,6,6: 32 total

DB bench: 65x12, 70x8

BB row: 95x2x10, 100x3x8

Face pulls x 3

Machine preacher curl x 3

Treadmill: 22 minutes, 1.45 miles

[newhouse81]

Mesocycle 2
Microcycle 3

Deadlift: 200x5, 225x3, 255x4, 200x3x3

Squat (light): 135x2x5

Ab wheel: 5x10

Leg ext x 3

Unilateral calf raise x 3

Treadmill: 22 minutes 1.46 miles

[newhouse81]

Mesocycle 2
Microcycle 3

Bench: 150x5, 170x3, 190x3, 150x5x5 SS pull-ups 3,5,6,6,6,6,6: 38

DB row:50x12, 60x4x8

BB curl: 3 sets

Walk/jog outside: 22 minutes, 1.50 miles

[newhouse81]

Mesocycle 2
Microcycle 3

Squat: work up 175x3x5, 130x8

SLDL: 95x12, 115x10, 135x8, 145x2x8