2 Dec 24
Day 1 of my upper body strength focus. Hopefully I can avoid injury to my already iffy shoulder. Getting old stinks. Anyway I decided to go back to Jim Wendlers 5/3/1 program. I’ve used it in the past and actually really like it. Probably should have started with this instead of jumping into Smolov. Oh well. Enough blabber, onto the work.
Shoulder Press
5×5 @ 85lbs
5×5 @ 95lbs
60 sec AMRAP @ 107
Santa still hasn’t brought me new weight plates so I had to ended up doin all three sets at 95lbs. Last set is as many reps as you can manage. I added the time limit to make it more interesting. Managed 12 reps in 40 secs. Honestly, thought I would only be able to get 10 reps. My upper body has never been my strength.
After pressing I did three sets of bent over rows, same weight same rep scheme. Again, only managed 12 reps on the last set.
From here straight into 20 mins on the rower. Only did 20 mins cause I started feeling a lot of pain in my testicles. Really hope that goes away soon and I can get back to normal.
No Shortcuts, just work.