CO05 Takes on 5/3/1

[Big_Guns_Lance]

Still a good workout man, don't let it get to you next coming workout. Just take your time to warm-up more and if theres still pain take some painkillers or seek doc.

 

[GEMILIANI]

Hey CO take care of that arm. Just remember you can take a week or less off and let it heal now or you can keep training, get seriously hurt, and end up having to take 6 months to a year off. (I know from experience) Good workout tho.

 

[miamiracing]

great military presses. u pop 135 in just couple more weeks !!

 

[Pickle]

hows your arm going now mate? feeling better? stay strong!

 

[Anabolicus]

Nice to see you doing 5/3/1. How's it been working for you so far?

 

[PrinceVegeta]

Take care of that arm man, solid sessions though, keep it up!

 

[co05]

Anabolicus: 5/3/1's been working great. I've shattered some PRs, kept lean while putting on a bit of mass.

To everyone else: Thanks for your kind words and well wishes. I'll be sure to be careful with my arm and treat it well. It would not do well to get injured.

 

[co05]

I trained at home today as I wasn't up to driving out to the gym. The day's humidity made it tough, but I pulled a strong last set of deads. It did take a lot out of me, though, so I didn't do GMs just to be safe.

Week 1 Day 4: Deadlift

Deadlift

190 x 5​

220 x 5​

250 x 9​

Shrug

185 x 10​

185 x 15​

185 x 15​

Hanging Leg Raise (All the way to the bar!)

BW x 10​

BW x 10​

BW x 7​

And that's that. I'll probably take the next few days off and start Week 2 on either Tuesday or Wednesday with my Squat day. From there, I'll see where my arm's at. If it's feeling normal again I shall continue with caution, throwing out extra tricep movements for a while. If it's still feeling funky, I'll have to lay off pressing for a week or so.

 

[PrinceVegeta]

Solid deads and shrugs man

 

[Anabolicus]

Really nice set of deadlifts.

 

[co05]

Weeeeee squats!



Week 2 Day 1: Squat

Squat

175 x 3​

200 x 3​

225 x 5​

Goodmorning

115 x 8​

135 x 8​

135 x 8​

145 x 8​

145 x 8​

Front Squat

115 x 8​

115 x 8​

135 x 6​

Standing Cable Crunch

50 x 10​

50 x 10​

60 x 8​

70 x 8​

​

 

[PrinceVegeta]

Solid leg session man! nice good mornings

 

[Bulkboy]

awesome session bro. solid squatting and good mornings

 

[Big_Guns_Lance]

Good session there. Bet your lower back was pumped up from those good mornings.

 

[co05]

PV and Bulkboy: Thanks :gaysign:

Big_Guns: Oh, you know it. My hammies were aching, too.





Week 2 Day 2: Bench Press

Bench Press

150 x 3​

170 x 3​

195 x 6​

Pull Ups

BW x 10​

BW x 10​

BW x 10​

BW x 10​

DB Row

70 x 10​

70 x 10​

70 x 10​

BB Curls (Just 'cause!)

45 x 8​

45 x 8​

45 x 8​

​

 

[PrinceVegeta]

awesome session!

 

[co05]

I've been on fire with deads this cycle. It's pretty odd and I have no idea what's happening, but I like it.

Today's session was a bit rushed since the weightroom dude had to leave early, but I am very, very happy with today.


Week 2 Day 3: Deadlift

Deadlift

205 x 3​

235 x 3​

265 x 9​

Shrug

135 x 15​

185 x 15​

GHR

BW x 8​

BW x 8​

Hanging Leg Raise

BW x 10​

BW x 10​

Roman Chair Situps

BW x 10​

BW+10 x 10​

 

[PrinceVegeta]

Strong session man! keep it up buddy

 

[Bulkboy]

those are some awesome deadlifts buddy, u really smoked the target rep range. awesome stuff

 

[miamiracing]

heavy deads broski