a1. Press work up to 110x3, 130x3, 145x3
a2. CSR-pronate grip work up to 155x12x3
b1. Press 5x10/75-pounds
b2. WG SA Lat Pulldowns work up to 100x12x2
c1. Dips 5x10/35
c2. Lat/shoulder stretches
d. Push-ups 50
e. DB flys 2x20
*Yes I did DB flys. The thinking behind it is to do a little actual chest work since I am not using a bench shirt in my training. And a strong chest is a good idea in that aspect. (Let the jokes begin.) I am repeating the weights I used in my last 5-3-1 cycle in the squat and bench (mostly due to the inconsistency I mentioned in the previous post). The press is progressing and in the deadlift I am switching to sumo style for a few cycles. I am also doing the "5-3-1" as 3x3, 3x5, 5/3/1, deload. I get a little rest every other week.
I wanted to mention that I am still doing 100 pull-aparts and 20 GHRs per day and I believe that is halping to make my shoulders feel better. Try it. In my warm-ups I am working a lot on hip mobility and as a result I feel more confident in my squats and even getting down to pull. My movement in general has improved.
3/14/2011
a. Deadlifts-sumo worked up to 315x1 and donned my Metal Squatter, straps down (for a little hip support. I decided it was either that or my briefs, whichever my fat butt fit into better!) then went 365x1, 405x1, 470x1 (pr), 500x1 (pr). Then did 350x3, 375x3
b1. GHR 30 reps raised 1 pin
b2. Walking DB lunges 3x10/20,25,30
c1. Back raises w/monster mini band 4x10
c2. Lying leg lift w/ankle weights 2x30
c3. Landmine 25x10/side x2
My previous best pull sumo, was 465, about 2 years and 15 pounds ago!
My glutes are sore,
Ed T.
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