0835 hrs
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| The Makings of an Epic Bar Brawl. |
So I found out this morning the pool is now closed indefinitely. So no swimming for awhile. I will have to figure something else out for conditioning /cardio. Probably sled drags or the dreaded Spin Bike. Ah-ha! The AirDyne Bike for Intervals! That should work.
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| For the Record I Do not wear a singlet in the weight room. |
OH Press (TM = 155 lbs)
1 x 20 x Bar
1 x 5 x 60
1 x 5 x 75
1 x 5 x 95
1 x 5 x 100
1 x 5 x 110
1 x 5 x 130
5 x 5 x 95
I decided after the set with 130 I will drop the TM by 5 lbs. It was a solid 5 reps but felt a touch heavy for the first cycle through. I have not done OH Press regularly in almost a year so I will take my time adjusting. Coming into today my Right Bicep Tendon was a question mark but it seemed to came through this whole session in better shape. I also took the time to use the OLY Bar in the Squat cage to roll out and work my ROM in my Rib cage and smash my rear rotators a little. It did the trick because everything moved better.
Pull Ups 10 x 7 (27 min to complete)
These were done between sets of OH Press.
I will continue to work the time limit until the wheels come off. Just keep adding 1 rep a week. Fairly strong reps throughout a little struggle the last 2 sets but nothing serious. I did step on the scale I am walking around at 235 lbs. Which surprises me. My clothes don't feel tight, I don't feel bloated at all. The end of the holiday season things nutritionally will naturally clean up. Not going to go on a diet but I will start to input more veggies and less starches little by little. It will be a natural shift in my eating patterns. Once that takes place I will see how my weight shifts. I do need to bring it down but I am not crash dieting unless I get short notice on surgery. I will put some weight markers to make sure I am on track in the next few months. Keep things honest for myself.
Wide Bar Rear Delt Rows (to chin)
8 x 25-30 reps x 90 lbs (Total of the 8 sets was 215 reps)
Wide V-Bar Pull Downs w/Fat Gripz
1 x 9 x 90 lbs
1 x 11 x 90
1 x 13 x 90
1 x 13 x 70
1 x 11 x 70
1 x 13 x 70
ITWY's (Lower Angle 15 Deg instead of 45 Deg)
2 x 10-15 reps x 2.5 lbs
Oly Bar Curls 1 x 111 reps x Bar (Peeled out of my fingers)
JL Plank 40 sec work /20 sec rest /23 sec work (I squeezed and pulled until I thought my Abs would tear and my head would explode. The first set I built up to the pressure slowly, second set not so much)
GHR 1 x 15 (Could not leave without doing at least one set)
Sauna was another 30-40 min Contrast session of Hot Sauna /Cold Shower. Did a set of single leg Hip Bridge for fun while I was in there.
So week one of being back using Jim Wendler's 5/3/1 is in the book. Felt solid, felt a lot more focused. I like using the Conjugate system but for now I need stable percentages, something different to focus on while training (Rep PR's instead of weight PR's). For now at least it allows me to control the volume of my training better.
So stay as healthy as possible and just like last time pick up speed while heading into surgery. Gong to be working on my line of questions for the surgeon so I am educated and prepared and to know the options. Challenge him to do his best work and get myself the outcome I want.
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| Keep Moving Forward, Keep Getting Strong(er) |
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