caveman goes for 5/3/1 for 300/400/500

[caveman]

From today, 9/30

Squats - 245 for 10 and 5.
Front squats - 95 for 5, 135 for 5, 185 for 5. First time doing these in a while.
Sumo deads - 225 for 5, 245 for 10. I wasn't quite sure where I wanted to stop with these. In the end 245 for 10 was fairly easy. Platform and crash pads worked great for these too!

I guess that was it. Seemed like a longer session than that. Will keep going with this modified split setup for a while until I want to start cycling through 8's, 5's and 2's.

[caveman]

From today, 10/1

Bench - 210 for 10. Glad I didn't go up by 10. Also good, that this will only be increasing once per week now. Re-noob gains are almost done for bench.

OHP - 105 for 8, 8, and 12. Probably should have done 110, but I didn't feel like it.

Then a semi superset rotation
lat pulldown - 130 for 10 and 10
Tricep rope - 50 for 20 and 20
incline curls - 10's for 10 and then lying down cable curls 40 for 20 or was it 15.

Trying some different bicep exercises for a variety of reasons. I used to enjoy them and arms used to be one of my better features. Also, my elbows have proven to be cranky for a long time and so I'm hoping that low weight/high reps in a variety of different angles will build back some resilience for being used. Still to chicken to try a chin up, but I am gaining confidence each time I can do something pain free.

Good session. Skipped any grip work because my right hand palm was tender

[caveman]

From today, 10/3

Deadlifts - 275 for 10. All DOH grip. No problems here.

Squats - 225 for 8, 8, and 8. These were easy and hard at the same time.

Did some captains of crush (from now on CoC). Did sets of 5 up 0.5. Then my left hand was done. Kept fooling around with my right hand and managed to close the 1.5 and almost got the 2.0. Pretty sure I've closed the 2.0 before so pretty happy to be relatively close to that without much training yet.

[caveman]

From yesterday, 10/4

Bench - 185 for 8 and 10. Changed these up a bit so that my buddy could work out with me. He said he did 3 sets of bench, but I don't think so...

OHP - 130 for 10. Pretty stoked to get this after benching, should've been first, and also because my arms felt tired even when warming up for bench.

Supersets
Lat pulldown 130 for 15, 8
Tricep rope - 50 for 20, 20

[caveman]

Today, 10/7

Alternating days so that when my friend comes on Friday we can do squats and deads together.

Bench - 215 for 10. Woo hoo! Woke up with my left shoulder feeling funny. Pretty sure I had one more in the tank, so I'm encouraged that 225 for 10 will fall on this return!

OHP - 115 for 8, 8, and 8. No problems with my shoulder.

Lat pulldown - chin up grip 120 for 12 and 12. Trying different angles and to stretch/gain mobility. Surprisingly difficult. Bleh.
Tricep rope - 50 for 20 and 20. Damn hard!

Laying down cable curls - 40 for 15.

I did try to do inverted rows, but that bothered my shoulder, so I pivoted to what was written above.

Might do some grip work this evening. I wanted to save my grip because I had some handyman jobs to do after lunch.

[caveman]

Today 10/8

Attempted to lift earlier in the day, but my left hamstring was cramping or something while warming up, so I called it.

Made another go of it around 6PM. Definitely wasn't feeling it, felt like taking a nap actually.

Eventually got started and warmed up and felt mostly OK.

Squats - 255 for 10. Not hard strength wise, but damn the last 3 were hard to breath. Last rep was really difficult in that regard.

Front squats - 135 for 5, 185 for 5. Didn't add any weight here. The front rack position was bothering my left shoulder and my knees were popping like poppycorn. A little unnerving.

i did buy a bucket and a 20lb bag of basmati rice. So running out of excuses not to do grip training...



Sumo deads - 255 for 10. This was relatively easy given all what was or was not going on.

[caveman]

From Thursday

OHP - 135 for 10. Sweet!

Bench - 185 for 8. Unfortunately, my left shoulder has been bothering me a bit. I did some extra stretching and warmups and with really strict form I could manage without pain. However, during my rest before the 2nd set, it started aching, and I took that as my answer for the day.

Tricep rope - 50 for 20, 20
Narrow Lat pull down with Kensui grips - 120 for 15 and 15 I think. First time trying these. Grips worked great, I can see these getting alot of use in the future.

I don't think I did anything else.

Fast forward to Saturday.
I'm going to start a deload week. My left shoulder feels wonky, my left hip is sometimes wonky. My legs feel fatigued alot and I'm starting to get some low back pain in the morning before I get moving around. I will check and see when I started back again, but I think an easy week will do wonders at this point.