I’m not quite sure about goals actually. I’m definitely going to think more about them so that I can have something I’m working towards, but I do know that I’m running 5/3/1 (doing the 3/5/1 + 5x5 @ FSL variation) and trying to generally improve my lifts and conditioning.
Thanks buddy good to be back. I’m glad I have everything sorted too. It’s amazing how much stuff I had to do when moving, getting a new job, and basically setting up everything after graduation from school
Warm-Up Complex 1 (2 rounds): front & lateral raise, TIYW, curl, hanging leg raise, GHR, chin-ups
Warm-Up Complex 2 (3 rounds): push-ups, squats
Sumo Deadlift 235x12, 185x25
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Face Pull 100 reps
Ab wheel 50 reps
Reverse Hyper 50 reps
Bench (multi bar) 170x11, 135x25 (rest pause)
Not sure why this was so tough (170x11 was to absolute failure today); I did 2 less reps for 10 less lbs than last time. Granted, I was using a different bar. Plus I’ve been doing NOV (prowler everyday), and Jim said to expect lower lifts for a few cycles.
I’m going to stick with this movement until my shoulders feels good again; the eccentric doesn’t hurt at all so I’m just push pressing it up and going nice and slow down; it’s hurting less and less so should be back to normal in 2 weeks. Actually I might stick to it. I’m really liking the pump it gives, especially because I can modulate the amount my legs are helping based on how fatigued my shoulders are.
Curl 100
Partial side lateral raise 3x20
Incline Bench Y’s actively flex side Delt at the top 3x15
Cable laterals full ROM squeeze at top 3x10
Incline BB Press wide grip 45x20, 95x15, 135x10 + Chest fly 15s
Chest-supported row 2x50
Triceps Pushdown 100