Cougar Bait

5/3/1 Log

Thursday: Front Squats

Warm Up

Did an extended foam rolling and mobility session.

Front Squats

1 x 8 @ 45
1 x 5 @ 75
1 x 3 @ 95

Work Sets

1 x 3 @ 105
1 x 3 @ 120
1 x 7 @ 135

Assistance

More Front Squats

3 x 8 @ 95

My hips still aren't happy about it, but I'm finally free squatting to a good depth with what I suspect is fairly good form.

Glute Ham Raises

3 x 8 @ BW

Suspended Planks

3 x As long as possible

Friday: Bench Press

Got to the gym early and managed another extended foam roller/stretching/mobility session.

Bench (work sets)

1 x 3 @ 130
1 x 3 @ 150
1 x 8 @ 170

Helped having a spot this week.

Pull Ups @ BW

5 sets of As much as possible (9, 8, 6, 3.5, 3.5)

Single Arm Rows (supported)

2 x 5 @ 80 (each arm)
2 x 20 @ 50 (each arm)

Pallof Press

3 x 8 @ 70 (each side)

Cosgrove Barbell Complex

Deadlift
RDL
Bent Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

These were done ladder style. First round through, 6 reps of each. 2nd round through, 5 reps each. No rest b/w exercises. I was supposed to take 90 seconds b/w cycles, but I forgot to write that part down. Oops.

Bare olympic bar was do-able sans rest. Might try to load it a bit next time and actually take the 90 seconds between cycles. I could see making 3 rounds of this complex an entire workout.

Pound for pound, this might be my favorite of the 4 complexes in that one article.