The last few weeks Catching up in a big way...Squats /Pull ups /Deadlifts

As i have had a few decent and very solid sessions the past 2 weeks i will give the highlights. Life, actually school has been very busy with a very difficult test to open the course the start of the second week. I have been training but i have not had internet time to report. Catch up time now.

19 Nov

Highlight:
Bench 1 x 5 x 165 lbs
Db Bench 1 x 6 x 65
This was a little weak on the left but it was a solid five reps. Used Db bench to continue to work on that imbalance and bring things back in line. I also got some Prowler work in as well as some rear delt work.
And of Course used the Head harness.
23 Nov

Highlight:
Deadlift 1 x 5 x 315
This was fast session. In to Deadlift and then back out again.
23 Nov  0805 hrs
SilverBack Saturday

Pull Ups 10 x 3 reps
Push Ups 6 x 13 reps
Barbell Curls 1 x 125 reps x Bar
Also did some back extensions, Side bends, Bosu Situps and facepulls.

24 Nov

Squats 1 x 5 x 315
My left hip is still coming along. I am getting it unglued little by little. The stiffness is right in the joint capsule. But i have a plan of attack for this and my Shaman RMT has it figured as well. So little by little it is loosening up. Also did some rear delt work, Trap work, and Good Mornings.

25 Nov

Sumo Deadlift 3 x 7 x 205
Bent Over Rows 3 x 13 x 135
Db Floor Press 3 x 11 x 50 lbs
Orange Band OH Ext 2 x 21
This was a quick session to simply get work in on the little things that need attention.

26 Nov

Bench 1 x 5 x 165
Same as last week but a little bit more even and little more solid. Did some Side Delt work, Tricep work and face Pulls.

28 Nov

Deadlift 1 x 5 x 315
This was an even faster session than last week. I made some big jumps because of the time shortage. I did make an attempt at 365 after the successful 315 but my technique and strength was no where to be found. I barely got the bar to break the floor so i shut it down before something stupid happened.

29 Nov

I should give this a try for neck work. 

OH Press 1 x 5 x 125 lbs
2 Drop sets of  3 of the chest, 3 from the top to halfway, and 3 full reps with 95 lbs for something different. Finished up with KB Swings, Prowler, and Head harness. It must be noted that the OH Press is feeling very solid and even. The KB swings are to get my glutes firing and then i stretch my hip out.

30 Nov

Pull ups 10 x 4
Push Ups 7 x 15
Barbell Curl 1 x 115 x Bar
Fat Man Pulls 4 x 13

Still progressing back with the Pull Ups. Push Ups are getting smoother. The 1 Set of AMRAP bar curls was 10 reps short of last week. The Fat man Pulls are used as volume and upper back work. Also did the usual back extensions, side bends, face pulls, and some extra tricep work in the version of push downs. KB swings and hip stretching once again. this almost reads like consistency.

1 Dec 
Return to 5/3/1
Now that i have had some consistent numbers for the past few weeks I am using 5/3/1 to pick my program numbers so i have a week by week way to track and see progress.

After a solid warm up of my hips and low back to make sure things were moving as they should.
Squats
3 x 10 x bar
1 x 5 x 135
1 x 5 x 165
1 x 5 x 195
1 x 5 x 215
1 x 5 x 245
1 x 5 x 280 (did not push for additional reps)
Joker Set
1 x 3 x 315
First Set last
3 x 7 x 215
I definitely was running out of gas. But as the weeks go by my body will adapt to the volume
Good Mornings 3 x 11 x 135
Split Squats 
1 x 7 x bar
1 x 7 x 95
1 x 7 x 115
1 x 7 x Bodyweight only
I noticed with these i have to concentrate when my right leg is supporting. it wants to do funny things. So i will be keeping these in as a rehab and rebuilding exercise for sure.
Shrugs
1 x 7/7/7 x Bar
1 x 7/7/7 x 95
1 x 7/7/7 x 105
Kirkawoski Shrugs 2 x 7/7/7 x 165
Yes lots of neck pump-i-tude going on after the Shrugs and then the Capt Kirk Shrugs.
Finished up with some GHR, Wipers, and Rollovers. I am trying to work more bodyweight movements in in order to have a little more athletic movement. Plus they are good for adding safe volume. I also spent 15 min stretching my hips and low back out.

Other randomness:
-had to yell at the guy in the rack next to me today. The two guys showed up and while i was loading he jumps in to warm up. The racks are a little close. He nearly smoked me in the face with the bar. So yeah i barked at him. he was careful after that. I did try to give them some help later but i don;t think they wanted anything to do with the technique repairs i offered them.
-A dude first thing in the morning i swear was sponsored by Muscle Pharm Supplements. he had on MP neon green: Shorts, hoodie, t-shirt, high socks, and ball cap. His shoes matched as well (of course) and i did not ask but i am sure his undies were probably black and neon green as well.
-the platforms were destroyed 2 weeks ago and i don't know if they will be back. As long as the facility (field house to be exact) is used for other events equipment will continue to get broke and or go missing.

Keep Moving Forward, Keep Getting Strong(er)