Squat 255 x 3 Cycle 1, 3s week

Came in ready to pound some iron but had a really distracting text message right when I made it to the gym. Thought about leaving but said "no way just let me get some squats in then I will see how I feel." Well I still felt off so I just worked up to a really easy 255 x 5 on the squat and called it a day.

Bench press Cycle 1, 3s week

Today felt good to hit the gym. I been feeling stressed out and stretched thin these past few weeks. I haven't been hitting the iron as much as I should be lately and that's part of the reason why I been feeling this way.

Bench Work Sets Goals

140 x 3
160 x 3
180 x 3

What I did
180 x 10. It was easy I had a few more in the tank but didn't want to push it without a spotter. Plus felt it would of been dumb to hurt myself since I haven't been training as much as I should be. 180 x 10 brings the projected bench max to 239.94 pounds.

Pull ups body weight 3,3,3,3,3 total of 15 (super set this with bench press)

One arm dumbbell military presses 50 x 8,8,7 super set with dumbbell rows 65 x 10,10,10

Give the one arm dumbbell presses a try. Its simple, take a shoulder width stance and just press one dumbbell overhead then switch sides when done with that arm/shoulder. Its a great way to find out which shoulder is stronger/weaker and it really works the core muscles to. Keep the non-pressing arm down tight on your side, this is key in making your core do the work to stabilize you instead of holding out your arm as a counter balance.

Tonight I will walk the dog for 1.5 or 3miles for some light cardio work. I been wearing my "barefoot" shoes more and more, at first my feet and calves were fairly sore using them I had to wear normal shoes for a couple days but now my feet are getting stronger.

Finally I can post again

I am finally back to posting. My laptop had to be repaired and I tried posting with my phone but it was way too much of a pain in the ass. Not much has happened since I last posted anyways. I had to take about two weeks off because I had a nasty respiratory infection. As long as my laptop holds up I will posting again, unfortunately the computer guy said the laptop can't be fixed again without needing to replace the mother board. Right now I can't justify getting a new laptop unless I get one of them little net books.

Training update, I restarted the 5/3/1 program ahead of scheduled. I did modify the deadlift day to just be a higher volume squat/hip thrust day. I don't feel my lowback/hips are healthy enough right now for deadlifts. Right now I am using only 100-135 pounds for the hip thrusts. I am waiting for my hips to become stronger and more flexible. I am going to let my hip thrust numbers climb for awhile until I add deadlifts back into the program. I struggle to keep good form with 135 for 3 sets of 10 reps. Here's what real strong hip thrusts look like

I also bought a pair of Merrell barefoot training shoes. Learning about the human body and how it works from massage school has me convinces that modern day living is causes most of our aches and pains. Modern day living means sitting in nice cushion chairs, wearing built up shoes, doing the same activities over and over causing overuse injuries and poor posture. My feet and ankles have always been weak. I am going to try this barefoot style for awhile because orthotics have failed me. I even had a pair from a doctor but they only do some much for my flat feet.

My training for today
Deadlift Cycle 1/5s week

Barbell Hip Thrusts 135 x 10,10,10

Manta Ray Squats 135 x 10,10,10

Called it a day after that felt too lazy to do anything else.