04 Dec - and it continues On...

So nothing got accomplished yesterday. To top it off being at work for about 5 extra hrs seem to beat the snot out of me this morning despite getting to bed an hour earlier than normal. Well, I will be going to bed even earlier tonight. Only a few more days and the holidays will be here. Then i will be able to take it up a notch for nearly a month.

Another minor contributing factor is that i have barely seen the sun the last week or so. There is little to no sunlight where  am working right now. Just one more thing to push through and figure out how to deal with. Vitamin D will be heavy in my supplementation come Jan for sure after the holidays. So today

0620 hrs
Band Pull A Parts 2 x 31 x EFS Red band
External Rotation 2 x 21 x EFS Orange Mini Band

Bench
3 x 5 Bar
1 x 5 x 95
1 x 5 x 100
1 x 5 x 110
1 x 5 x 130
1 x 5 x 145
First /Last
5 x 7 x 115
If it seems like the numbers are strange is because i am following the percentages.(except for the first set, i have no ability to load anything less than quarters a side when Benching.) This intial 5/3/1 session felt very solid. I had control of the weight and was able to press it evenly the entire time. it is definite and positive progress. The numbers are not crazy but one step at a time. No Joker Sets this cycle. I will keep pushing the volume and next 5/3/1 Cycle i will try Joker sets with my Bench.

Superset
Db  Bench /Db Row-Fly on Bench
2 x 40 x 11
2 x 11 x 45

Face Pulls (EFS Strap) 5 x 19 x 55 lbs
Standing Abs 3 x 9 x 85 lbs

I invested a few bucks in this little thing and it has been worth every penny for Standing Abs and Face Pulls. As well as Tricep work from time to time.
Heavy Duty Tear Drop Straps

Notes And Randomness:
When i walked in today a guy was doing high rep Bench with a leg raise in between reps. Sort of impressive yet Dangerous. OK more power to him.

I will make up the Conditioning Session I missed today. Probably Saturday. I was getting a fairly continous routine of Rucking but i broke the cycle last week. I have the final Knee Study test on Friday. Very excited. They are going to give me a copy of my results as well over the past year's worth of testing.

Tomorrow is Deadlift Day. I will take it a little easy due to the test on Friday. This simply means no Jokers sets. but the reps and the work will get done.

Keep Moving Forward, Keep Getting Strong(er)