531 Update

Well another week is almost gone and I am behind again. The beginning of the month and the end of the month are hectic times. Sometimes in-between is not much better. My training is going well. The split still works. If I have a larger block of time available I will go through the whole training in one shot. Resetting my squat max was a good move. Since I did it "mid-cycle" I am going to repeat that cycle in it's entirety. Conditioning is still being done twice weekly (hills, farmer's walk, Prowler) in addition to the sled drags beginning each workout. My diet needs to be sharpened up. By that I mean quit eating crap which accounts for 25% of the time. Big problem is meal frequency. Onward and upward however.

Saturday September 25
Roll
Mobility work
Sled drag 6x w/ 90 3/3
A1) Benchpress 6x4 with 225 used 3 grips
A2) Assisted chin-ups w/ green band 100 reps in 10 sets

B) 3-board press 3x3/ 275, 285, 295 close grip

C1) Incline BB press 5x10/ 135, 155, 165 (2), 135x16 medium grip
C2) Face pulls 5x15/ 50

D1) Band pushdowns 100 reps 4 sets purple band
D2) DB curls 3x20

Time to change the assistance work. It has been approximately 4 or 5 weeks since I changed it. Starting to get a little stale.

Took a break then did the Farmer's walk 6x using 100# ea. side. Actually, I was racing the 12 year old kid whose mom owns the beauty salon next door. He had 30# DBs (he weighs 70) and we split 3/3.

Monday September 27
Roll and mobility work
It rained so I got in touch with my feminine side and did not pull the sled
A) Deads 320x5, 370x5, 415x5

B) Box squats high box safety squat bar  405x3, 455x3, 495x3 (had planned on using the cambered bar but had brain freeze and used the one that was left in the rack. Could have also been laziness...)

C1) Glute ham raises 5x11
C2) Lat pulldowns 170x10, 160x12, 150x14, 140x17, 130x21

D) Hanging leg raises 4x5

Wednesday September 29
Part I
Rolled and did mobility work
Started benchpress warmups then a customer came in and the whole thing came to a screeching halt. My free time disappeared then I had a client scheduled soooooo after that, I did it all again.
A) Benchpress 195x5, 225x5, 255x5

B1) Blast strap pushups w/ feet up 2x30, 23
B2) All through the benchpress and the pushups I alternated with close and wide neutral grip pull-ups 55 total

C) Tate press 5x10/ 40, 50, 60 (3)

Stay tuned for Part II.

Stay strong,
Ed T.