Not really 5/3/1

dantes87

Monday 21st Nov

ME Upper

Pin Press (8)
115 x 1
115 x 1
105 x 3

Machine Row
120 x 10 x 3
80 x lots

Press
50 x 5 x 5

Facepulls

Push downs

Curls

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Wed 23rd Nov

DE Lower

Box Squat
95 x 2 x 10

Good Morning
90 x 8
90 x 8
90 x 7

GHR

AB Work

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Thurs 24th Nov

RE Upper

Push Press
40 x some
50 x 3 x 2
60 x 3 x 2
70 x 1
80 x 1
70 x 3

Olympic lifting messing
I tried hang cleans but lack mobility to rack the bar properly. Tried dropping into front squats with the bar somewhat racked but I keep leaning forward and the weight comes onto hands rather than shoulders.

Overhead squats not happening either.

I'd like to be able to do these lifts in future but mobility is holding me back big time. Any suggestions for mobility exercises specific to the O lifts? Rack position in clean is probably worst area for me.


Bench
60 x 5 x 2
80 x 5 x 2 my elbows don't like handling 110+ every week

DB Press
25s x 10 x 3

Face Pulls
lots

Push downs
lots

dantes87

Saturday 26th Nov

ME Lower

Deadlift
70 x 5 x 3
120 x 3 x 2
140 x 3
160 x 2
180 x 1
190 x 1
205 x 1
220 x 3
220 x 2
170 x 2
170 x 2

SLDL
150 x 8 x 2 I think

Ab work

GHR

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Today 29th Nov

"DE" Lower

Box squat
bar x 10 x 2
40 x 5 x 2
60 x 2 x 2
80 x 2
105 x 2 x 8 wasn't that fast but intention was there I suppose

Good morning
60 x 8
80 x 5
90 x 8
90 x 10

Ab work

GHR
1 set of 3 :pac:

That summed up the session tonight. No intensity, no energy, nothing . I paid for ****ty diet and sleep for last few days, lesson learned.

Also the soothing sounds in Raw tonight didn't create the usual good atmosphere, someone dropped the ball there!

dantes87

Wednesday 30th Nov

ME Upper

Pin Press
100 x 1
110 x 1
120 x f bar went up but over arched and ass was way off the bench
110 x 1
100 x 3

Press
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 4


Face Pulls/ Push downs / curls

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Friday 2nd Nov

ME Upper

Deadlift
60 x 5 x 2
100 x 3 x 2
140 x 3
160 x 2
180 x 1
200 x 1
215 x 1
230 x 2 I'll put up video later
230 x 1 failed second rep above the knee

SLDL
150 x 8 x 2

"Hippy" Box squats
40 x 5 x 5

GHR

Ab work

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weekend on the pi$$

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Tuesday 6th Nov

DE Lower

Box Squats
110 x 6 x 2

Free Squats
60 x 5
80 x 3
100 x 3
120 x 3
140 x 3 x 2

Hippy Box Squat
60 x 5 x 3

Good Morning
90 x 8 x 3

GHR

Ab work


I'm adding in wide stance hip focused box squats. My low back/hamstrings seem to be far stronger than my weak glutes/hips. We'll see how it goes.

dantes87

https://www.youtube.com/watch?v=FEZGxWcmmuI

It looks bit hitched to me and I'm clearly depending on my back.

Any input.?