GSP's Better late than never 3X5...

[ChinkNasty]

so if im not mistaken, u're doing a standing military press with 135 and benching 135 as well?

 

[carlsuen]

yes.. that's becuz he was doing DB bench before.. as he mentioned that he has an injured shoulder.. so he's only testing the waters now and giving it a shot..

 

[GSP]

Hopefully it's just a minor tweak. Congrats on the PR's nonetheless. What'd you squat BTW?

I know what you mean about sometimes being impatient. I remember the old days when I was spinning my wheels, nothing but plates 'n quarters

LOL, yeah, the actual weight would help, this being a journal and all I did 3X5 at 215 yesterday.

This morning it seems the pull is only minor, though I have a hard time telling through all the DOMS.

 

[GSP]

yes.. that's becuz he was doing DB bench before.. as he mentioned that he has an injured shoulder.. so he's only testing the waters now and giving it a shot..

Correct. It's been years since I've really done any flat benching, I was probably using 190-195 for reps at that time.

One thing I noticed by using the power rack and pins was that my right arm lowers unevenly with my left arm, and hit the pins with the left side still and inch or 2 higher. I never picked up on this before. Not unrelated IMO, it's my right shoulder that gives me problems.

I'm cautiously optimistic this variation will work for me. The ROM is just 1 to 1.5 inches less than touching my chest, but the pins will keep my shoulder from getting into a real bad position even during a bad rep or failed attempt.

 

[GSP]

6/21 - Workout B

Squats (3X5) 145
Standing Press (3X5) 137 PR

Deadlift
1X5 - 135 lbs
1X5 - 185 lbs
1X5 - 275 PR

Comments: I got lucky with the hammy, no pain at all today, it must have just been cramping up. OHP's tough again but got all of them up.

I backed off the deadlift ramped sets a bit as I was concerned they might interfere with my top set. So I did 1X5 at lower weights and then some heavy doubles to work up to the top set. Worked very well, as I felt had a rep or two left in me after the set.

 

[Jim Ouini]

Congrats on the deadlift PR. 'Rippetoe' would be proud

 

[GSP]

6/23 - Workout A

Squats
1X5 - 140
1X5 - 190
1X3 - 220 PR

Bench (3X5) 145

Pendlay Rows (3X5) 175 PR

Comments: So-So workout. I really didn't feel much like getting under the bar for squats. The 190 for 5 felt really heavy and I questioned whether I should even try 3 at 30# heavier. As usual, common sense lost out and up it went, though it was a tough 3!

I'm starting to develop some forearm pain from/during the rows. Don't know if it's mild tendonitis or what. It's just a mild annoyance at this point.

 

[Cynical Simian]

Nice work as always. (I'm trying to limit my "congrats" posts to one per week if I don't have anything else to say, lest anyone looking back at this journal have to wade through dozens of them.)

Good to see "bench" on there without any comments about shoulder pain; I assume this was the same incline/rack setup as the previous bench workout. Do you plan to try moving the bench angle or pins down any more if you don't have shoulder problems with this?

 

[GSP]

Nice work as always. (I'm trying to limit my "congrats" posts to one per week if I don't have anything else to say, lest anyone looking back at this journal have to wade through dozens of them.)

Good to see "bench" on there without any comments about shoulder pain; I assume this was the same incline/rack setup as the previous bench workout. Do you plan to try moving the bench angle or pins down any more if you don't have shoulder problems with this?

Thanks bro. yeah, it's the same incline/pin setup. It's definitely refreshing to get on the Bench without hurting. If I can continue to progress like this, I will eventually try and transition into a traditional setup. But truth be told, if I had to continue training longer term with a 1.5 inch reduction on my BP ROM, I'm not going to lose much sleep over it.

 

[GSP]

6/27 - Workout B

Squats (3X5) 220 rep range PR

Standing Press - 138 lbs. Failed on 5th rep of all 3 sets

Pendlay Rows - 177 lbs. 1X4 + failed on 5th rep.

Comments:

Pleasure and pain for this one. Nailed the 3 sets across on squats, but it literally took everything I had. I had no chance on the rest of the lifts, I was spent.

Protobuilder: If you're browsing this, the 'How I learned to Squat' thread you posted earlier got me these sets. Corny as it sounds, I used the mental image of that old guy cranking out his reps to finish out my last 2 sets!

I feel as if the first phase of my journey into strength training is beginning to wind down now. I don't think I'll hit another PR on other lifts on days when I squat PR (except with Bench), but we'll see. I may wrap up those days with some 3X8 or something else with slightly less weight then hit my 3X5 PR's on the upper body lifts on Wed. or Friday. I'll definitely put on 2 plates real soon for squats.which is a very big deal for me. I'll hopefully squeeze out another PR or two after that, but I'm also starting to accumulate some minor injuries that I need to let heal in my legs and forearm.