u/WoodpeckerOk5053

I have not BB Bench Pressed since May 1 when I did 205lbs x1. I don’t train the lift; I focus on OHP and pulling exercises. I got a third training session this weekend, so I thought I would test out BP. I got 225lbs x1 today, then did a couple sets of Close Grip Pin Presses at 185lbs. Here is my second set, which I got 5 reps. CG Pin Presses and Heavy Dips are my favorite exercises for triceps and assistance pressing.

DL 525lbs x1…I might have gone over the top on the post lift celebration, but this was a true 1RM for the day (all time PR is 545lbs).
This one means a lot, though not a PR. Two weeks ago I pulled 470lbs for a couple singles that felt terrible. Since then I worked two weeks in humid South Carolina on two major preventive maintenance jobs without any real weight training due to long physical days (even the weekend) and lack of facilities. This was a GRINDER! I knew I wanted “Panic Attack” by Judas Priest to be my song for this one after thinking back to how nuts I went when they opened their concert with this one in Evansville, Indiana; I needed it after getting home at midnight last night and awaking at 06:30 this morning.
Following that I did three sets of NG Pull-ups with 45lbs on me; my first set was 10 reps…the next two sets were for 6 reps.
I also did Sumo DL backoff sets at 405lbs for 2 reps then 3 reps. Anyone who talks crap about Sumo just don’t understand the technical aspects of the lift.

Is it ideal to train over 2 hours heavy Full body on 4 hours of sleep? No, but I am a traveling Field Service Engineer who gets one quality heavy day to train a week, if lucky. This reel is part of my lower body work: DL 500lbs x2; first set of 2.75” Deficit DL (this is 405lbs x6).
I was supposed to pull 500 x3 per the 5/3/1 cycle I’m on, but I’m not too worried about it; only if I miss the planned 525lbs x1 in a couple weeks will I worry.
I was mentally drained but pushed it to the end with the help of proper fueling of carbs before/during/after the training session.

DL training (510lbs x1) and one of three backoff sets (this is 2.75” Deficit DL 410lbs x5), plus one warmup set (315lbs x2) that shows how to pull the slack out of the bar…in warmups I preload the bar enough to pull the plates off the ground before I even begin the lift.

My favorite single leg exercise. I go heavier, 6-12 reps, on these than a lot of people recommend, which is usually 12+ reps. DBs are more stable than trying to use a Barbell. I used one DB until 90lbs wasn’t enough load, so now I’m using two 70lbs DBs until I can do a set for 12 reps.

Since I don’t have a hack squat or leg press, I use the SSB Stiletto Squat and Belt Squat for my compound quad focused lifts. This is 180lbs x8.

Close Grip BB BP 175 x9; along with weighted Dips, they are great for triceps work. The only time I’m doing isolation triceps work is if I have a third training day in a week at home or want to get in some extra training during a travel week. In those cases it might be high rep overhead triceps extensions or pressdowns using a cable stack or band.

45° Back Extension set 2 of 3 at 135lbs, this one for 10 reps;
45° Back Ext is in my top DL assistance training repertoire; nothing beats it for a mix of stretch at the bottom and squeeze at the top. I still do RDL once in a while, but I NEVER do SLDL or Good Morning.

For definition: RDL begins at the top, bend the knees slightly and push hips back into End Range of Motion, then reverse to standing at the end of the rep.

SLDL begins with the bar on the floor and you literally DL without bending the knees; rep ends with the bar on the floor. If you have that mobility, good on you; I don’t have that and do not plan to attempt it.

I do not do Reverse Hypers, though I know a lot of people love them.

A week after barely being able to pull 455lbs, I pull 510lbs for a Double using Hook Grip; this is Week 3 of Month 2 following 5/3/1. Neurally and physically I was recovered and ready to destroy! This is not an all time PR, as I pulled 525lbs x2 back in April 2025, but this is a good place to be at age 51 and traveling a lot for work.
(Also, I only had Greek yogurt with berries and a nutrition bar for breakfast, unlike last week when I ate a full four eggs and toast preworkout. I’ve learned my lesson about eating too much preworkout, as it seemed to reduce my focus and ability to tap into the adrenaline needed for heavy lifting). Last month I pulled 505lbs x2, so I am continuing to improve.