Good workout today. I am starting to employ the 5-3-1 method by Jim Wendler. I respect his work, so I'll try it for 4 weeks by incorporating it into my program.
Shoulders are feeling better with certain movements (like flat bench) but are still painful with others (incline).
Bench Press Warm-up - 2 sets (15/15). Just to get the blood flowing.
Bench Press - 3 sets (5/5/5+). I used 65%, 75% and 85% of my 1RM for each set. On the last set (85%), complete a minimum of 5 reps, otherwise go to failure.
Leverage Flat Chest Press - 5 sets (15/15/15/15/15). Keep the weight the same for all 5 sets.
Leverage Incline Chest Press - 4 sets (12/10/8/6). Increase the weight each set.
Standing Cable Flyes - 4 sets (15/12/10/10).
One Arm Seated Cable Press - 4 sets plus 1 drop (12/10/8/6). One arm at a time. On the last round drop the weight by about 50% and try to complete 20 reps.
Seated Overhead Tricep Extensions - 4 sets (15/12/10/8). Use the cambered bar and a close grip.
Overhead Rope Extensions - 4 sets (15/12/10/8).
Cambered Bar Pulley Pushdowns - 4 sets + 1 drop (15/12/10/10). Drop the weight by about 50% on the last set and aim for 20-25 reps.
I also did 20-min of cardio on the bike.
I'm under my calories for today so I'll need an extra shake to make up some ground (lots of clients this morning and had to miss a snack).
Joe "Yu Yevon" King