Where to go from now.

Saw Sam and Lionel do their back session. Motivated to up my volume + weights.

Conditioning day 1 will now be:

Pull-ups SS Back extension 

10*10 (1 min rest)

Db row 

3 sets of 20 (yes, have to add in this even though these are killers)

Laterals

5 sets of 20

Cat row SS Reverse Hypers

5 sets of 10

GHR abs

5 sets of 10

Conditioning day 2

Pullups SS Back extension

10*10 (1 min rest)

Hammer curl 

3 sets * 6 (heavy)

Inlince curls 

5 sets * 12 (stretch and squeeze)

21s 

3 sets 

Isolation curls

3 sets * 8-12

GHR abs 

5 sets of 10

Writing these down helps me to stick to the plan better. Am not sure how my benching would be affected by all the biceps work on Fridays. Shall give it a shot and write it down. With school becoming busier, might drop trainings on Sats and use the bench daddy on Thurs. After this 5/3/1 wave, might switch over to a bench program to break the 155kg (should i not hit it after the next wave). 

Press. Beyond 5/3/1 day 3.

Shoulder mobility prescribed by Sam.

Press 

Warm up with bar * millions, waiting for the dudes at the rack to finish first

45 * 5

55 * 5

65 * 3

67.5 * 5

77.5 * 3

87.5 * 3

90 * 1 (joker)

BBB

67.5 * 5 * 3

70 * 5 * 2

Kroc row

45 * 12 * 5

Clean and press

20 * 8

Rear delt cable flyes

6.25 * 45/35/30/25+drop set

Overload session for bench 2.

Good workout with Cephas. And did mobility drill for delts introduced to me by Sam.

Mobility drill * 2

Bench 

Bar * 10 

40 * 8

60 * 8

80 * 6

100 * 3

Bench daddy

120 * 3

130 * 3 * 2

140 * 3 * 2

145 * 2 * 3

Tricep hell

100 * 3 for 1-5 board (7 reps: 5 board)

110 * 3 for 1-5 board (PR)

110 * 3 for 1-4 board

Band push down 

30 * 3 + 10 to make it 100 reps

GHR abs

10 * 5

Conditioning day 2. Week 2.

Weighted pull-ups + 5kg

10 * 5

I kipped for my 2nd set and Bryan asked why kip if you are planning to do weighted? So I did strict sets afterwards. Wasn't so bad... Upper back a bit sore from the rows though. 

 

Weighted back extensions + 5kg

10 * 5

Hyperextension 

10 * 5 

Some srs lower back pump. Lol. Should do this last next time

GHR abs + 5kg

10 * 5 

 

Bench. Beyond 5/3/1 day 3.

Warmup

Triceps push down * 15 * 3

Rotator cuff mobility work 

Bench 

Bar * 10

45 * 5

55 * 5

60 * 5

80 * 5

102.5 * 5

115 * 3

130 * 3, didn't get my 4th. Some grind over there

Joker 

132.5 * 1

135 * 1

140 * 0

First two sets felt easy so I went up to 140. But didn't get it. Oh well...

BBB

102.5 * 5 * 4

102.5 * 11 (AMRAP) 

Pause benching 

102.5 * 3 * 2 (3 secs pause)

Kroc rows 

40 * 20 * 3

Face pulls

13.75 * 20 * 5

Things to work on:
Feet placement, point toes outwards for leg drive. MUST use some legs.
Squeeze butt
Squeeze traps, "create a shelf"
Spray alcohol to prevent legs from slipping, use small weight plates to elevate heels if needed
Basically squeeze everything and keep tight. Time to focus and smash 150kg again and go up more. Fucking lightweight. Should stop playing around with 3 plates only and time to go up more.

Conditioning day 1. Week 2.

Pull-ups/ back extensions

10 sets of 10 

Rest time 1 min - 1min30sec

Ez bar curl 

3 sets of 12 with 5kg per side

Hammer curl

25kg db * 8/30kg*6/6

GHR Sit-ups 

10*5

Pull-ups getting easier. Managed to pull 7 sets without Kipping, almost back to old days. Legs seems to be shrinking. Maybe shall do some leg extensions, banded curls and presses etc on Fridays. 

Press. Beyond 5/3/1 day 2.

Warmup

Triceps push down * 15

Band face pull * 15

Overhead/Behind the neck * 10

2 sets 

Press

45 * 5

50 * 5

60 * 5

65 * 3

72.5 * 3

82.5 * 5 (shag...)

85 * 3 (really grind it out)

BBB 

65kg * 10/7+2/5+2/5+1/4+0/4/3/4/3 (49, sadly I can't grind one more rep up. Many rest pause here. I made 3 attempts on my 50th rep but can't get it up. Need to work on it more)

Kroc rows

45 * 10 * 5

GHR sit-ups

10 * 3