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Today finishes a full year of training with the 5/3/1 method.  It's been a good year - I'm leaner and more muscular even though I'm down almost 50 lbs from what I weighed when I was powerlifting.  My strength isn't what it used to be, but I feel much healthier and overall a lot better.  My shoulder is still a little bummed, so today I decided to deload all the lifts, then re-evaluate my training.  Beginning Wednesday I am going to focus more on rehabbing the pain in the shoulder, getting my body-weight down some and boosting my conditioning, flexibility and mobility. Will also put greated emphasis on Taiji and Qigong.  Basically I'm getting away from all pressing motions and all the regular barbell lifts I've been doing for a little while, then will re-evaluate my training goals.  Is there kettlebell or powerlifting competition in my future again?  Time will tell.....

Started with qigong warm ups, then did the Eight Pieces of Brocade qigong, followed by practice of the long and short Chen style forms and finished with sword form practice.

Squat: 95x5, 115x5, 135x5
Deadlift: 135x5, 150x5
Bench Press:  80x5, 95x5, 105x5
Press: 65x5, 70x5
Chins: 30 reps
Kettlebell Swings: 16kg x 25, 24kg x 20, 32kg x 15
Pulldown Abs: 50x15/3

Finished with the 1 lb. Indian club swinging series.

Time to finish today's clients then have dinner with Lisa.  Happy Ne

 


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