First Week of 5/3/1 - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.
This was my first overhead press day for 5/3/1, and I was happy with how it's starting to feel more comfortable pressing again (I use the term comfortable loosely). I've really been liking keeping my lat work to chin-ups, weighted chin-ups, and dumbbell or meadows rows too. They're solid exercises and I always see a lot of return on them.
Warm-Up:
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A*Med Ball Throws - 3x6
A2* Chin-Ups - 3x6
B. Strict Overhead Press - 5/3/1 wk1, "3s week"
[youtube=https://www.youtube.com/watch?v=nQ8pQDCBW1s]
135x3
155x3
175x8
C1. Down Sets - 3x6 w/ 135lbs
C2. Bodyweight Chin-Ups - 3x10
D1. Dumbbell Chest Press (slow, with held contraction) - 3x8
D2. Bodyweight Chin-Ups - 3x8
E. Tricep Cable Pushdowns - 3x25
F. Supinated Dumbbell Curls - 3x10
Conditioning:
*4,000 yards of steady pace on rower (about 20 mins)
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