5/3/1 Log: Cycle 2. Week 1. Press

Defranco Shoulder Mobility

Press -
BarX5
65X5X2
80X5
95X5
110X8
95X5

Chin-ups, neutral grip - BW(204)X10, 6

Standing, single-leg curls - 5 sets of 10-12

Swiss-Ball Crunches - 5 sets of 20

110X8 is a Rep PR, and a minor increase to my projected 1RM.  I didn't expect to be setting any 1RM increases on Press or DL on this 2-day split program, but I felt good today so I went for it and got it.  Just one of the smart things about this program philosophy is that it teaches this.  I expect that this is something that becomes ingrained, and years from now when I am likely doing my own thing rather than someone else's program design, I will still work with this concept of having a minimum to meet in a given session, that I can then exceed based on feel.

Weekend Training

Friday:
Jump Squats - bodyweight; 10 sets of 3

Lunges - bodyweight; 10 sets of 3 each leg

Band RDLs - doubled band under feet; 3 sets of 20

Incline Sprints - 30 yards; 20 minutes

Saturday:
Push-up Progression -
BWX10
Doubled-BandX5
"Reverse Grip"X15
Doubled-BandX6
BWX20
super-set with
Band Pull-Aparts - 5 sets; 165 total reps

Band Medley -
Front Raises; Cross-overs, Upright Rows, Reverse Curls AMRAP

Working around my low-back strain (almost healed), and my heavy rehearsal and performance schedule.  I think I'm good to get back in the gym for at least an upper-body dominant session, but I'm not rushing because I need to be 100% when my new show opens in 2 weeks.  So I'm adhering very closely to the shake diet and getting in a lot of light band work and some conditioning to help make sure I don't erase my gains while I'm out of the gym.