B4W5D4

Feeling rough with a cold. Trying to stay on track.

3 board bench press
420X3
425X3X2

Standing BB OHP
195X8
205X8

JM Press
155X15
155X12

Db Lateral
30X15X2

Tri Pushdown
140X20X2

Kept things pretty basic today.

B4W5D3

Chest Supp Row DB
75X12X3

TB Shrug
185X12, X10, X10

Seated Cable Preacher Curl
100X15X2
110X15

Rear Delt Flyes
20X15X3

Seated DB Curl
40X12X2

Upright Cable Row
140X10X2

Cold still in full effect

B4W5D2

Squats

Not not feeling the greatest with a chest cold. Probably not my greatest squat session.

340X3
390|X3
435X6 post injury rep PR

475X1
495X1 pause to a parallel box. First time doing these in a looong time.

B4W5D1

Only got 2 workouts in last week, bench and squats. Ok with that, needed a little deload anyway. Back to work after putting on a nice xmas bloat. Coan bench week 5 day 1

Flat bench
350X5X2

CGBP
315X5
315X7

Incline
295X5
295X7

Cable Crossover
90X14
90X12

B4W4D2

Probably going to be the 2nd and last training day this week with all the xmas hulabaloo.

Squats
325X5
365X5
415X5. Didnt go for the AMRAP because I planned on hitting a top single.

455X1
475X1
495X1
505X1
515X1

The 515 went pretty quick, I was happy with it. I did cut it a bit high because I was training solo and had to set the safeties a little higher, thus, squat higher. Had 525+ in me but stopped there.
I officially registered for the 2015 CPU Nationals today, so time to SFW.

B4W4D1

Week 4 Bench Day 1

Flat Bench
335X8X2

CGBP
295X8X2

Incline
275X8
275X7

Flat Db Flyes
60X12X2

B4W3D5

Week 3 of first 5/3/1 cycle

355X5
405X3
455X5

565X1!!

Most I've pulled in a while. It was hitchy and maybe 2 reds, so gotta clean it up a bit. But still happy with the strength.

B4W3D4

Bench Assist day

2 Board paused
405X3X3

Stand BB OHP
185X8X3

CGBP
275X8X2

Db Laterals
30X12X2

Tri Pushdown
140X30

B4W3D3

GUN SHOW

Haha. Starting to like this bb'ing style day. Nice break from the heavy stuff

Chest Supp. DB Row
75X12X3

Seated Preacher Cable Row
100X15X3

TB Shrug
185X15X3

Seated Incline Db Curl
40X10X3

Upright Cable Row
140X10X3

Face Pulls
70X15X2

B4W3D2

Squats

Week 3 of 1sst 5/3/1 wave.

355X5
405X3
455X3
475X1
495X1
405X5

Feeling pretty good so I pushed it a little. Happy with the 495, it went pretty quick and felt really good. Help back from pushing it further. I will prob not deload after this week, will go straight into another wave of 5/3/1 then see if I need one. So far excited with the progress.

B4W3D1

Week 3 Coan bench day 1

Flat bench
320X8
320X10

CGBP
280X8
280X10 last rep paused

Incline bench
265X8
265X8

DB Flyes
60X12X2

Everything feeling pretty good, no "bad" pain from deads last week. Squats tomorrow.

B4W2D5

DEADS.

330X3
385X3
425X5

545X1. Was feeling good so went for a max. Definately had more  in the tank but stopped there.

B4W2D4

3 Board Bench Press Paused
405X3X3

Seated BB OHP
185X8X2

Skulls
145X12X2

DB Raise
30X10X2

Tricep Pushdown
140X25

B4W2D3

Seated Cable Preacher Curl
100X15X3

DB Shrug
100X12X3

Seated Incline Db Curl
40X10X3

Upright Cable Row
140X10X3

B4W2D2

Squats

330X3
385X3
425X5
425X5

5/3/1 ramp up sets are so light but I guess that's the idea. 425X5X2 felt great! I continue to resist the urge to go heavier or add more uncalled for sets in the name of health. Only 2 weeks but so far so good.

Hang knee Raise
X25X3

Chest Support Db Row
60X12X3

Trying to add upper back stuff that seems to bother me on this squat day, that way I wont do anything back related until deads on Fridays. Still making some tweeks but falling into place.

B4W2D1

Missed deads last week, I was away and couldn't train. No biggie

Week 2 Coan bench program Day 1. Exact same as last week.

Flat bench
305X10X2

CGBP
270X10X2

Incline
250X10X2

Flat Bench DB Flyes
50X12X2

Liking the volume, nice change from all the heavy stuff all the time. After doing this program 3 times now, I know that this early volume is key. Next week will be into the 8's for reps.

5/3/1 Squats tomorrow with triples day.

B4W1D4

Bench Day 2 this week

Worked up to a 1RM to see where I am at;
365X1 psd
405X1 psd
425X1 psd. Not the prettiest lift but at least I know here I am. No peaking or following any training program. Ok with that.

Seated Db Shoulder press
75X15X2, X13

Skullcrushers
145X12X2

DB Laterals
40X8, X10

JM Press
155X10, X12

Pushdown finisher
140X25

B4W1D3

Back and Bi's day

Lat Pulldown 110X15, X15, X13, X10, X15

DB Bent Row
75X12. Stopped this one there, hurt my lower back.

Db Shrug
100X12, X10, X8

Upright Cable Ro2
140X12X3

EZ Curl
95X12. Stopped, hurt back

Db Curl
30X20

B4W1D2S

These weights seem so light compared to what I have done in the past, but hopefully in due time I will get back to where I once was and then some.

315X5
355X5
405X7. Supposed to 5+, got 7. Prob could have got 1-2 more.
Was going to do some volume after this but stopped there.

Hang knee raises
X25X3

This was the best I felt post squats in a long time. Still doing the Limber 11 mobility warmup every day.