5/3/1
Training has been very erratic…So the aim was just to get “enough” work in that would not risk injury
DL
Deadlift - Up to 5 x 127.5 kg x 3
BP
TRX inverted row - 5 x 6
Standing DB Press - 5 x 6 x 16 kg
Pushups - 3 x 10
SQ
Squat - Up to 3 x 90 kg x 3
MP
Standing DB press - 5 x 5 x 16 kg
Pullups - 7 x 3
Had a bit of free time but not much rest: that’s how you fill the free time right? So I decided to add an extra session just to focus on doing some needed shoulder external rotation work.
DL
Deadlift - Up to 5 x 127.5 kg x 5
BP
Bench press - Up to 3 x 67.5 kg x 5
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8
SQ
Squat - Up to 3 x 90 kg x 3, 1 x 5
Extra day
Side plank with external rotation with 8 kg DB: 3 x 5
Face pulls - Can’t remember the weights on the cable station but was definitely 5 x 10
MP
Military press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4
Back to long gaps between sessions… Whatever free time I have is spent just simply doing anything. And to cram in sessions I had to keep the squat and MP sessions minimal.
DL
Deadlift - Up to 5 x 127.5 kg x 5
BP
TRX inverted row - 5 x 8
Weighted pushups (10 kg) - 5 x 8
SQ
Squat - Up to 5 x 90 kg x 3
MP: I was still sore from the “Bench Press” day.
Military Press - Up to 4 x 42.5 kg x 3
Pullups - 7 x 4
Shameful.