Start of a new 3-5-1 cycle, and start of a new year. Good stuff. My body is fending off a nasty flu virus, so I wasn’t sure how today’s workout would go, but it usually seems that I perform well when feeling like complete crap. Warmups and first 2 work sets were cake, despite the ‘sloshy head’ feeling. Absolutely destroyed 230 for 8 reps – PR there. Had a handful more left in me, but the light-headed-ness/nausea kicked in and I almost fell over when I locked out the 8th rep. Called it good and racked it. Dips and chins went well. Had some nice vertigo going from the repeated up-down motions, but made it through. Stuck with bodyweight chins/pull-ups, but used a different grip for each set to keep things interesting (various hammer, overhand and underhand grips @ diff widths). Finished with a high rep set of reverse lateral/iron crosses. A favorite movement of mine for the delts.
Push Press:
135x12x1
155x3x1
180x3x1
205x3x1
230x8x1 (PR)
Dips:
+35x15x1
+35x15x1
+35x15x1
+35x15x1
+35x15x1
Chins/Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1
Reverse Laterals / Iron Crosses:
20x70x1
+ stretching + yoga (30min)
Duration: 90 minutes