Week 1 Day 1
First day back in the gym. Couldn’t be any happier. But, on that same token, I’m a bit saddened from getting a bit weaker with my almost 3 week long absence. Warm-ups will be key with every work out. No excuses. If I manage to get in the gym late and don’t have much time, I’ll still make sure to do my warm-ups and just get the core lift done, no accessories. Same thing with cooling down.
I’ve also dialed back my cycle to cycle 5 number to ensure I’m not starting too fast- even cycle 5 numbers seem a bit much. I’ll definitely have to be very careful with the squat and deadlift as these lifts involve the lower back and posterior chain heavily.
5/3/1 Press: 5×55, 5×65, 5×75
Pretty easy. Elbows flared out. Leaned back a bit more and used a forward jerking movement to initiate the bar travel instead of doing the more traditional strict press from a standstill.
Did these between my pressing sets. Gotta do more of them.
Seated DB Press: 9x30lb + 8x25lb + 9x20lb
Shoulders were pretty beat by now. Had a very, very tough time cranking these out. A strong indicator of my loss of strength in the overhead pressing.
Conditioning: 0.5 mile 5.4 spd treadmill