Back Workout

DB Bent Row - 85X10X3
Lat Pulldown - 140X8X3
DB Shrugs - 85X10X3
Upright Cable Row - 120X12X3
DB Curl - 35X12X3

Mediocre workout at best. Can't wait til my leg is better so I can squat again.

Heavy Bench

Groin still no good. Not sure how long it will be before I can squat heavy again. Hopefully not too long, it's killing me. Elbow tendons felt better, but did get sore after a bit. I think it's just a fact that I will battle them for as long as I train heavy and often.

135X20
135X20
225X12
275X8
315X7 (touch and go rep PR with 315)
365X2 (touch and go rep PR WITH 365)
365X2 (t+g)
375X2 paused 2 board
375X1 paused 2 board

CGBP - 275X7, X6, X8

First time I have doubled 365. It was touch and go, but a PR nonetheless.
Still enjoying just training how I want without following any program. I will have to decide what i am going to do soon though once my groin is healed.
Probably train back and a lighter bench day later this week.

Bench/pulled groin/tendonitis/deload time I guess

Only had about 45 minutes to get this in and knowing I wouldn't be able to train almost all weekend I squeezed it in.
135X15
225X12
275X8
315X5
345X2 pause
365X1 pause
365X1 pause 2 board
365X1 pause 2 board

Not the greatest workout, didn't feel all that strong today. Probably just rushed.

I pulled my groin playing hockey Thursday and its pretty bad so will be taking some time off of lower body training until I think it's healed up. Also might take at least a few days from upper body as well - elbow tendonitis has flared up again. Turns out I do need reload weeks haha.

Deload Squats? Bah!

Not following 5/3/1 this week. Who says you need to deload? Kinda nice to just train and do whatever I feel like doing for a change...I decided to squat again after the marathon two days ago. Legs still sore from it.
Lower reps higher weights than Sunday

135X10
225X6
315X5
365X3
405X3
425X3
455X3 Rep PR
465X2 Rep PR
465X2
465X1 (fell forward a bit had to correct)
315X11
225X15

I'll prob do something tomorrow.

Deload Bench Assist

Seated BB OHP - 135X13, 185X8, X7, X8
CGBP - 275X5, X6, X4 paused
Floor Press - 305X3, X4
Skullcrushers - 125X10, X10
DB Lateral raise - 30X10X2
Tri pressdown finisher on cable cross - 140X40 rest pause

Cycle 9 Week 3 Squats - End of Cycle 9, 1RM #'s recap after 8 months

Trained in the am today which I haven't done in a while. Didn't eat much before hand either, just a shake and a banana. Mistake.
Didn't have my sheet for 5/3/1 numbers so I just winged it. Decided to go for a little more volume to end off cycle 9.
135X15, 225X12, 315X10, 365X8, 405X3 (usually good for 5-7 reps with 405 but hit the safety on bottom and it threw me off. Basically had to good morning it up.).
365X7, 315X10.
That was literally the finisher, I was on my ass. Was going to do 225 and 135 but nope. Packed up and left when I could stand up.
I did the whole workout in flip flops, never got in to my squat shoes, a belt or knee sleeves.
Im not going to squat again without eating beforehand haha.

That is the end of cycle 9 of 5/3/1. I haven't decided of I am going to do another cycle or try something different. I'm not going to deload this week but probably just train whatever until I figure out what Im going to do.

1RM sanctioned meet numbers recap after 9 cycles - 8 months
Squat - from 455 to 528 (+73lbs)
Bench - from 355 to 385 (paused +30lbs)
Dead - from 475 to 551 (+76lbs)

Definitely hitting a plateau which is why I might change up the training a bit to break through it. But still hitting PR's nonetheless.

Cycle 9 Week 3 Bench

Feeling off today...went ahead and trained anyway.

135X20, 225X12, 275X5
295X5 paused
325X3 paused
355X1 paused
375X1 paused
365X2 paused 2 board
365X2 paused 2 board
315X5

10 sets of barbell bench.

Skwaats tomorrow hopefully feeling better to finish off Cycle 9 of 5/3/1