Workout performed on 12/30/2012
5/3/1 Comeback: Cycle 1 5/5/5+ week(13 weeks post biceps reattachment surgery)
Warmup
Foam roller: lower/upper back,IT bands,Quads,piriformis,adducto rs,
hamstrings
Mobility: Lying knee to knee mobilization,split stance adductor mobilization,Half kneeling adductor dips,prone hips flexed rocking,no-money drill.
Band Stretching: hamstrings,low back,groin,hip flexors/quads
Olympic bar stretch: chest/shoulders
Main Movement
Squat(training max@180)
Warmup- 75 x 5
Warmup- 90 x 5
Warmup- 110 x 3
Set 1- 120 x 5
Set 2- 135 x 5
Set 3- 155 x 5
Bench Press(training max@120)
Warmup- 50 x 5
Warmup- 60 x 5
Warmup- 75 x 3
Set 1- 80 x 5
Set 2- 90 x 5
Set 3- 105 x 15
Accessory Work(all exercises done as a circuit. no rest between exercises. 5 minutes rest between circuits)
Chins
BW x 5 x 3 (assisted)
Swiss ball crunches
25 x 10 x 3
Dumbbell Bench Press
25 x 10 x 3
Ab Wheel Rollouts
BW x 10 x 3
T-bar Rows
50 x 10 x 2
50 x 20 x 1
Thoughts: Back to 5/3/1 and loving it. Arm feels really good. Fatigued but good.