5/3/1 Week 2 (5s week) - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.
This was 5s week for OHP - Nothing too special, some days you'll get a rep PR and some days you won't, last week I did 175x8, this week was 165x8; I just got gassed and am sticking to the principle of leaving a rep in the tank on these sets. Especially with overhead press, where it's easy to let technique go down the tubes and start shifting to one side, it's not worth tweaking a shoulder to go to absolute failure on strict presses / Overall was a good session though! 3 extra reps on my AMRAP set, and I've been supersetting chin-ups with everything on my OHP day and my volume is slowly climbing. Today I ended the day with a total of 82 quality chin-ups. Moving forward!
Warm Up (about 10 mins):
*500 meters on rower
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Chin-Ups: 3x8
A2* Lateral Med Ball Throws: 3x5 per side
B. Strict OHP (5s week of 5/3/1 week 2)
[youtube=https://www.youtube.com/watch?v=iAhRTbU-1iQ]
135x5
145x5
165x8
C1. Down Sets for OHP - 3x8 w/ 135lbs
C2. Chin-Ups - 4x10
D1. Dumbbell Chest Press - 3x8 (slow eccentric, hold contraction)
D2. Chin-Ups - 3x6
E. Tricep Cable Pushdowns - 3x20
F. Supinated Dumbbell Curls - 3x10
Conditioning:
*10 minutes light recovery on bike.
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