531 Day 8

Pendlay (Week 2)

1.  Scaption w/ Shrug
5x8; 5x8; 3x8; BWx8

2. Pendlay Row
160x3; 185x3; 205x8 (PR) . . . 225x3; 245x3 (PR) . . . 160x3; 160x3; 160x3

3.  Bulgarian Split Squat
BWx8; BWx8; BWx8

4.  DB Row
90x5; 90x5; 75x5

5a.  Tall Kneeling Cable Raise
70x6; 50x6

5b.  Scaption w/ Shrug (Round 2)
3x8; BWx8

6a.  Hypers
18; 18

6b. Roman Chair Leg Raise
15; 15

Notes
Intensity was off the chain.  Blasted through this in 60 minutes, including warmup.  Solid Pendlay PR's.  Didn't need the triple, but was just in the zone.

Bulgarian stability improves each session. Still lose my balance about one time per set.

Added anti rotation core exercise.

Scaption feels really unique and gets my scaps moving in a way I haven't felt before.  No idea what that means, other than maybe I've been cruising along not really moving shit the way its supposed. Crazy how fast I fatigue on them.  Not sure what drops out, maybe serratus?  Anyways, gonna hit this exercise frequently.

531 Day 7

Incline (Week 2)

1. BB Incline
155x3; 185x3; 205x5 . . . 225x2; 245x1; 255x1 . . .  155x8; 155x8; 155x8

2a.  Cable Row
130x12; 130x12; 130x12

2b.  Pushups
5; 5; 5

3a.  Facepulls
70x20; 7x20

3b.  Windmills
53x5; 53x5

Notes
Press felt ok.  Matt said I was shifting to the right side for stability.  *Shrug* Another day, another stability/movement issue.  I'm going to add in a 4 week anti-rotation movement.

My pushups suck balls.  I never mastered them.  My scaps just don't completely function right.  I did like 10-15 more max effort sets having Matt watch.  Per his suggestion, bottoms up start definitely improves some of the issues, but I still want to be able to do this from the top. I have  a lot of work to do with some stuff Gabe suggested for protraction.

 I really wish I could just fucking squat and do all this shit without a million issues.  I would just say "fuck it," but I'm committed to not fucking up my joints.  So whatever.  I've tried to balance everything the best I can.  Two steps forward, one step back.

Extra Workout 3

1a.  53lb KB Swing
16; 16; 16

1b.  3 Month Position Pullover
50x8; 50x8; 50x8

2.  50 yard Waiter Walk w/ 53lb KB
3 trips down and back

Notes
Nice little Sunday session.  I haven't done waiter walks for 2 months or so.  They became a staple for me over the past couple years.  I was really impressed with the stability I felt today considering I haven't done them. BTN presses + new thoracic mobility work = rock solid overhead stability.

Extra Workout 2

1a. RDL's
135x10; 135x10

1b. 75 degree high incline
45x12; 45x12

2a.  Close grip pull down
120x15; 120x15

2b.  Dips (new form)
8; 8

3a.  Hypers
17; 17

3b. Suitcase Deadlift
135x2; 135x2

3c.  Curls
40x8; 40x8

Notes
Quickly little pump session before grilling some ribeyes at Matt's.  I'm playing with my bodyweight press form (pushups and dips).  Tired, I'll explain later.

531 Day 6

Deadlift

1.  Conventional deadlift
315x3; 365x3; 405x5 . . . 425x1 . . . 315x3; 315x3

2. Bulgarian Split Squat
BWx8; BWx8

3.  Decline Leg Drop
6; 6

Notes
Kept this session very moderate because the Club Championship is tomorrow.  I'm the 7th seed, so I don't want to be all sore.  Deads felt fine.  I'm not going to do balls to the wall rep PR's on deadlifts at this point.  That shit can be destructive to my body.  It feels good to do nice clean and crisp reps right now.

Bulgarians... blah.  Unstable, falling all over the place.  A little better than last time.  Gonna keep rolling with bodyweight until I'm popping up and down with precision.

531 Day 5

Press

1.  BTN Press

115x5; 135x5; 150x7 (PR). . . 155x1; 165x1. . . 115x6; 115x6; 115x6

2a.  Cable Row

120x10; 120x10; 120x10

2b.  Pushups

15; 15; 15

3a.  Curls

75x9; 75x9

3b.  Side Plank

2x max hold per side

Notes

Forgot that "531" means sets of 5 the first week, and sets of 3 the second week.  Haha, oops. Got a solid rep PR.  I'll pay attention to the reps next time.

Much preferred the  cable rows over the chins after this session.  Close grip rows feel awesome on my shoulders and scapula.  Therapeutic almost.  I'm going to keep them in replace of the chins.  I don't like dropping chins, but I will go back to them eventually.

531 Day 4

Pendlay

1.  Pendlay Row
145x5; 165x5; 185x12 (PR). . . 205x3. . . 145x3; 145x3; 145x3

2.  Bulgarian Split Squat
BWx5; 53x4; 53x4

3.  DB Row
85x5; 85x5

4a.  Hypers
15; 15

4b.  Roman Chair Leg Raise
15; 15

Notes
Intentionally held back on the pendlays.  I've been lifting a lot lately.  Even so, reps felt crisp.  Last Pendlay session was about 3 weeks ago.  I don't feel like  I lost anything.  I'm happy I've prioritized this movement.  Feels good and strong.  Looking forward to a low rep PR in the next few weeks.

I find it challenging to maintain stability during split squats right now. I get a huge stretch off these and my knee feels fine as long as my front shin stays upright.  It feels good to be doing some unilateral leg work pain free.