Advanced 5/3/1 Week 1

Sun,  30 Nov 14

OHP : 45x10, 75x2x5,  85x5,  95x4x5,  95x15
Bench: 45x10,  135x2x5, 165x5,  185x3x5
Curls: 45x3x15

Arms and shoulders fine.  Right knee is still tender.

Advanced 5/3/1 Week 1

Thurs, 27 Nov 14

Deads: 160x5, 190x3, 215x2, 245x1, 270x4x5, 270x7
Squats: 140x5, 165x3, 190x2, 210x1, 235x3x5

Going to continue being conservative.  Throwing out the chins as they really don't do that much for my back and put my joints at risk.  I'll reevaluate that after one complete cycle.  I think it's more important to get back at the basic 4 movements (squat, bench, press and deadlift) and not screw around.  

Advanced 5/3/1 Week 1

Wed,  26 Nov 14

Bench: 45x10, 135x2x5, 145x2, 160x1, 180x4x5, 180x12

OHP: 45x10,  55x5, 65x3, 75x2, 95x3x5

Curls: 45x3x15

Staying conservative this time.  Try to avoid injury from overworking my joints.

Advanced 5/3/1 Week 1

Sun,  23 Nov 14

Squats: 45x2x5,  140x5, 165x3, 190x2, 210x1, 235x4x5, 235x6
Deadlifts: 160x5, 190x3,  215x2, 245x1, 270x3x5

My knees and hernia repair spot have been very painful the last few weeks.  Today I felt well enough to try hitting the bare minimum in 5/3/1 just to see how I'd feel after.  

More rehab, weights

Tue,  11 Nov 14

Squats : 45x2x5,  135x2x5, 185x5,  225x5,  275x3x5, 225x8, 225x7
Bench : 45x10,  135x10,  185x5,  225x3x5, 185x11, 185x9

Pretty good.  Keep on with the plan and reassess on the weekend.

Continuing rehab, weights now

Sun, 9 Nov 14

Bench : 45x2x5,  135x2x5,  225x3x5,  185x10,  185x7
Squats: 45x2x5,  135x2x5,  225x3x5

Kept things "light"  while putting a little stress on the body.  Knee is still tender when reaching full flexion.  Stiff after being seated for any length of time. Right shoulder and delt felt fine.

I'll do three workouts like this one this week.  I'll see if I can get some drop sets on the squat next time,  didn't want to push it too hard today.

Rehab work

Mon,  3 Nov 14

My right deltoid had been quite messed up before heading off to Vegas.  While in Vegas I hurt my right knee while on a 5 mile walk and got a mysterious bruise on my right hamstring.  Possible tear?   Anyhow,  I've not done anything for the past week to allow healing.  This week I'm going to do some stationary bike and empty bar work to get the joints moving and promote some blood flow.  I'll have my response and work from there.

Not the first time I've been hurt,  and I've gotten a little more cautious as I've aged.