B4W1D1BP1 - Start of 5/3/1 for Squats/Deads and Coan Bench Program

Trying yet another program to see how my back responds. Losing hope cause I havent even trained lower body for 5+ days and it is still bothering me. Hopefully start physio soon and see how that goes. Chose to try 5/3/1 again because of the moderate volume and deload every 3 weeks. I will push the Coan bench all the way through for 12 weeks then test all 3 lifts. 5/3/1 got me to a 240kg (528lb) MB provincial squat, so I can't see how it won't work again.
Coan bench started with a 430 1RM.

Monday is Coan bench Day 1

Flat bench
305X10X2. Got all reps no problem

CGBP
270X10X2. No Prob

Incline Bench
250X9, 250X10. Forgot to set the safety on the first set and was worried I was going to fail so I stopped at 9. Got the 10 on the next set. Inclines were tough as they always are.

DB Flyes
40X15, X20 for a nice pump.

Squats start tomorrow with some pretty moderate weight so we'll see how it goes.

B3W2D4

Seated DB Press
75X15X3

CGBP
315X4X3

JM Press
155X12, X10, X14

DB Raise
30X12X3

Tri Pushdown
140X25X2

Shoulders and Tris were on fire!

B3W2D3

Stuck to the Trap Bar today for deadlifts. Just went in for a quick mobility session and lift.

Trap bar approx. 85 lbs
350X8
400X5
495X3
535X2
585X1

Ran out of time. My back is on the verge of becoming unbearable again. Going to lay off lower body until next Monday's squats.

B3W2D2

A little low on motivation today. Got through it. Changed it up and did this day today instead of Thursdays after deads to see if it helps my back

NG Lat Pulldown
120X12X3

BB Shrugs
135X15
155X15
155X12

NG EZ Curl
95X12X3

Face Pulls
80X15X3

Hang Knee Raise
X25X2

Sit DB Curl
30X10X2

B3W2D1

Bench and Skwaats

Bench
340X4X6 all with a good long pause.

Squats
420X2X6

B3W1D5

Last day of the first week back of 3 lift training. Back really tore up from deeds, but in a good way. (I hope). The mobility warmup was really beneficial today. Started out very sore and the foam rolling wanted to make me cry. But it was worth it.

Squats
420X3X6

Bench
340X2X6

The squats started out painful but as they went on felt good. Bench was super easy. All reps were paused for a good 3 count. I think I was overtraining my bench, it feels way better. And strong AF.

Weekend off and then week 2 begins. So far so good.

B3W1D4

Back accessory day. Going to have to figure something out because my back was so sore today I could barely get through the workout because of all the similar movements. Maybe next week I will try and do this day on the Tuesday before deads then bench assistance stuff on Thursdays.

Narrow Grip Lat Pullsdowns
110X15X3

TB Shrugs
185X12X3

DB Rows
75X10, X12, X12 - these are what triggered the back pain.

BB Curl
95X10 - wrist hurt doing these with a straight bar so;
DB Curl
30X15X2

Bench and squats tomorrow if my back will allow. Lots of heat, stretching and advil.

B3W1D3

Deads;
420X3X5

420X6 AMRAP

First time actually training deads in a looooong time. Felt great. Not great weight, but it's a start.

Hang Knee raises
X20, X25, X20

B3W1D2

Bench Accessory Day

2 Board
405X2X3 all paused

Standing BB OHP
185X8, X8, X6

DB Incline
100X10, X12

Skulls
145X10X2

Tri Pushdown
140X25

Not the best workout. Tired, poor diet. Hard one to stay focused through.

B3W1D1 - Start of 9 Week 3 lift training block (again)

Going to try this again. I have been doing Joe Defranco's Limber 11 about 5-6 days/week for about 3 weeks now.
Mondays Squat and Bench

Limber 11 mobility warmup

Squats
420X2X6

Bench
340X3X5 all reps paused
340X7 TNG AMRAP

Back held up well, but this is not the primary squat day, Fridays are. Monday are the primary bench day. Going to do bench accessory stuff on Tuesday (tri's and shoulders), deads Wednesdays, back assistance stuff on Thursday (lats, traps, abs, etc...) and then Bench/Squat on Fridays again. Today's workout took about 1 hr and 10 mins including the mobility warmup.
Here's to some success and injury free this time around, hopefully can get through this block and maybe hit some new pr's.

B2W7D3

Since my back has been feeling better, I decided to try some conventional deads off the floor to see where Im at.

315X5
405X2
455X1
495X1
515X1 with straps

OK with this I guess. I probably havent trained my deadlift twice in 6 months so whatever. I think I'm ready to start.

Chins
X10, X8

Db Shrug
85X15, X20

Narrow Grip Lat Pulldown
110X12X2

Hang Knee Raise
X20, X25

DB Curls for the girls
40X8
30X10

B2W7D2

Decided to just squat today. Had no lingering pain from last weeks squats which is a good sign.

5 min warmup airdyne followed by Lumber 11, which has become a daily thing now. I just make it part of my warmup, whether I'm squatting or not.

135X15
225X10
315X8
365X8 belt
405X5
425X2X2
425X3. Lots more in the tank, but not getting crazy yet, I don't want to to risk form breakdown and injury.

B2W7D1

Flat bench
Tried Wide grip Bench to see what all the rage is with these PL's.
315X4 paused meh dont like it

365X1 paused
405X1 paused
415X1 paused. Almost failed this. I did fail it last week, but I wanted to see if it was just a bad day. Turns out no, I have def lost some strength on my bench. Time to go back to what works. I am going to deload my bench for the rest of the week, play with some more weight with my squats and deads then start a new training block doing all three lifts next week. I will probably run the Coan bench program again.

320X6X5

B2W6D4 - squats

Been doing Joe Defranco's "Limber 11" mobility routine for about 2 weeks now every few days or so, so I thought I would try squatting and see how it goes.

Rode the bike for 5 mins for a warmup then did the full routine before squatting.

Squats;
135X15
225X12
315X8
365X8
405X2X3

Pretty happy how this went, no lower back pain during or afterwards. I did have a sharp pain in my upper back behind my shoulder blade though that worries me. The weight of the bar on my back is what causes it. The heavier I go, the worse it gets. I hope it goes away with regular squatting again.

B2W6D3

DB Incline
100X15, X12, X10

JM PRess
155X10X3

DB Shoulder Complex
(Lateral Raise X8, Front Raise X8, Press X8) X3

Skulls
125X12X3

Tri Pushdown
140X25

Only had about 40-45 minutes to squeeze this in. Giving my shoulders a break from really heavy stuff this week, no OHP.

B2W6D2

Had a shit day at work. Perfect for a beast of a workout.

Chins X10, X10, X8

TB Shrug
135X15X3

Hang Knee Raise X25, X20, X20

DB Bent Row
75X12, X12, X10

TB Deads
225(265) X10X3. First time deadlifting any kind of weight in a while....back help up well. Not going to rush it but will keep slowly progressing to actual BB deadlifts.

EZ Curl 95X12, X10, X10.

B2W6D1

Shoulder feeling pretty sore. Thinking about a deload week next week.

135X15X2
225X8
315X3 psd
365X1 psd
405X1 psd
415X0. ??? WTF

315X8
275X8
225X20
135X25

No idea why I failed 415 today but what a shitty feeling. Humbling I guess. This is the first time training in the evening for a looong time. Also, minimal sleep and got less than 2000 cals in me by workout time. Got mad and just repped out some weight and gtf outta there.
Finished with new mobility routine that I plan to do 3-4 days/week to see if it fixes my back.

B2W5D4

Flat Bench
380X5, 380X3

CGBP
340X5, 340X4

Incline Bench
315X4X2

Airdyne Tabata

10/50 X10