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Necrias
12-14-2009, 09:20 PM
Well, back to the grind... training from here on out will be a combo of 5/3/1 and WS, with a rotating set of ME lifts. There will be no DE work, only ME and 5x5 RE work for bench and squat. I will be doing the final repmax set before I jump in the gear, but will not be pushing anywhere near failure. Once my schedule gets normalized after this week it will look something like this:

Sunday- 531/ME squat, 531 Conv DL
Monday- Abzzz, Biceptzzz, Upper Back (plus lots of recovery work)
Tuesday- 531 OHP, 5x5 bench
Weds- OFF
Thurs- ME DL, 5x5 Squat
Friday- OFF
Saturday- 531/ME Bench

The ME lifts are:

Squat:
-Box squat with chains, triples, briefs only
-Box squat with bands, doubles, straps down
-Free squat, full gear, straps up
Bench (all shirted):
-1/2/3 board, singles
-3x3 reverse band, 3 board
-Full range bench
DL (suited up):
-Singles from the floor
-reverse band, singles
-rack pulls against bands, singles

The point of using the rotation is to hit a PR every time I come around to the same variation. If I fail to set a PR, I add another lift to the rotation (like SSB squats) so there is more time between each rotation, allowing for consistent progress.

Necrias
12-14-2009, 09:20 PM
Monday
12-14-09
BW 244

OHP
45x10
95x10
135x10
155x3
170x5 (85%)
Just did the bare minimum, probably had 8-9 today.

Incline
Close Grip
135x5
185x5
205x5
230x5 (85%)
Again, bare minimum. Lots left in the tank.

Reverse band
Close Grip
315x10
365x5x5
Really easy, will work up 10-20 pounds per week until I fail a 5x5, then switch exercises.

Lat pull
100x10
120x10
140x10 (8 good ones)
100x10x2

Neutral Cable Row
150x10x3

Shrugs
225x50 (PR?)

Stairs!
10 flights
felt like death...


Tonight was a pseudo-deload, as will be the rest of the week. Will only be doing the prescribed reps on everything, nothin' fancy.