Canary in a Coal Mine

Thanks Paul. I’ll have to try the z-press. Mason work with a sore back doesn’t sound like much fun.

Snatch Grip DL 10x135, 8x155, 6x175 warm up
Low Bar Sq 5x195, 3x225, 7x250 RPE 8
Belt squat 10x75,85, 95
Hack squat 10x135, 2x6x225, 5x225
BB curl 2x10, 1x8, 1x4
Pullups 4x3

running 5/3/1 this is the start of 5/3/1 week

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Finally.

There you go. The return.

Well you guys looked like you were slacking and needed a disciplinarian !

Refresh Day

15 min Stat Bike w/ 10min of intervals 20sec sprint/40sec cruise
15 min Incline Tmill

3 circuits of :

Pallof Press 3x3 with 10 sec hold
Abductor Mach 5 reps 5 sec hold each
Incline mountain Climbers til boredom sets in ( doesn’t take long)
Hollow Body holds
Hip Ext Mach 12 slow reps
RKC plank - as long as possible which isn’t
Stretch

I have religious and moral grounds for hating cardio/cond days…but my doctor says they are good for me, my wife says quite whining and my girlfriend says ohhlala

Always a good thing when your wife and your girlfriend agree on something.

Tru Dat !

5/3/1 day

Pullups EMOM 10x3
OHP 5x130, 3x145, 3x165… it was actually 3.5 but I started to shake ( I think yesterday core work tired out my stabilizers) and that was that.
Floor Press 4x210,220, 225, 230 2x240

Sup DB row 3x10side
supersetted with
HS shoulder press 3x10

Cable Lateral Drop set 40,30,20
Cable lateral 7x40

OHP @ 165 is really good. Not familiar with floor presses.

Thanks Sir…Floor press is just a bench press done lying on the floor…no leg drive , similar range of motion to a 2 board press

Ok. Just get dirty doing it.

Floor presses are good stuff.

Row 7min
Incline tmill 12min
Matrix stair Climber 4 min
Stat bike 5 min

4 circuits of:

Low to high cable chops 8side
Bottom half chins 6
Facepulls 10
Side plank 30 sec side
High to low half kneeling cable chops 8 side
Band pullaparts 10

1 min rest between circuits

Wow, that’s a good circuit.

Thanks Crippler, it was good. shoulders really feel the low to high chop… I spent spring and summer sprinting so instead of letting that work unravel itself over the fall and winter ( which is what I normally do) I’m going to try and keep conditioning work at a higher level than I have been in the past…I keep reminding myself that lifting is great but if I don’t have a heart and lungs I’ll be looking at the brown roots instead of the green grass !

5/3/1 1s day DL

Zercher warm up 3x7x155
SQuat Stance DL 5x270,3x310, 5x345
weighted back ext 3x10x25
Cable curl drop set 60,50,40
Cable curl 2x8x70

Skipped BB hip thrusters my hips are a tad sore…

Incline BP 5x170 3x195, 4x215 ( weak lame a$$)
Smith Grip Rev grip 5x120, 5x140, 5x160, 3x170, 2x180
Pulldowns 6x100,120,140, all with a hold 5x6x160
CGBP Paused 10x135, 5x170, 4x185, 4x205, 2x220, 1x225,230,235,240,245,250

25 BW squats
25 pushups

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That’s a good workout. CGBP @ 250.

Thanks Biker, I just got back from being in your backyard. Was in Baton Rouge and Greenwell Springs… Stayed in downtown BR at the Watermark on 3rd St.

Should have posted you were there. We ate dinner (was hungry afterwards) there in June.