You can be pretty certain Jim and I are engaging in some of that locker room talk nobody admits to in this picture.
Week 9, that's right, I said 9. I'm only one week away from hitting my goal of double digit pain free (adjusted to mostly pain free) training. I'm thinking of taking a week off from work and encasing myself in bubble wrap. Or at the very least I should be smart enough not to interject anything new into my training.
This was my heavy week of 5/3/1 pro training. The squat felt very heavy. I am really still struggling with form. This is why I ramped up the weight a bit and switched to 5 pro training versus amrap. The heavier weight will challenge my form. It is important to remember, form really only degrades when the weight gets heavy.
A solid week of training however. I just have to stay on top of everything. My eye is on the prize. In a few weeks I am going to up my calories so I can put a final push on my training leading up to the NOV Meet with Wendler and Rhodes.
MONDAY
-Fbl bar ext 120x5, 140x5, 155x5, w/micro mini bands and legs up 120 3x5
-Dbl rows 50 5x10
-Dips 5x10
-Overhead plate raises 45 3x10
-Cable curls 50 3x10
TUESDAY
-Walk on treadmill 60 minutes
WEDNESDAY
-SSB Box Squat 320x5, 360x5, 400x5, 320w/mini band 5x5
SS
-Back raises 4x10
-Bulgarian split squats 4x10
-Ab wheel rollouts 4x10
THURSDAY
-Stairs 40 minutes
-40 lb weight vest walk, 25 minutes
FRIDAY
-Bench 300x5, 335x5, 375x5
-Close grip shoulder saver with legs up 300w/micro mini bands 3x5
-Inverted rows w/40 lb weight vest 5x10
-Tate presses 60 3x10
-Hammer curl 40/50/50 x10
SATURDAY
-Trap bar deadlift 320x5, 360x5, 400x5, 320w/mini band 3x5
-Back raises 25 5x10
-Ab wheel rollouts 3x10
-Bulgarian split squats 40 3x10
SUNDAY
-Walk on treadmill 60 minutes
-Foam roll and stretch
THIS IS THE LOOK HARRY SELKOW GIVES WHEN YOU ARE NOT WEARING AN SFW SHIRT, GET YOURS HERE
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