Author Archives: james koopmann

Monday
military 125×3, 145×3, 155×2
dumbbell triceps extensions 5sets
chin-ups 2sets
military 85x10x10x10x10x10
2 mile run

Wednesday
Deadlift 350×3, 405×3, 450×2
ham glute raises 4sets
planks 3sets
deadlift 225x10x10x10x10x10

Thursday
5k run

Friday
bench 225×3, 245×3, 245×2
bench 155x10x10x10x10

Sunday
squat 295×3, 340×3, 385×2
calf raises 3sets
squat 225x10x10x10x10x10

sorry a bit late on this posting. still tons going on and getting time to log seems futile sometimes. switched back to a 5/3/1 routine, as mentioned last time. things went well this week as i got back into the whole 5/3/1 type training mentality. also to note i am experiencing some collar bone pain. don’t know what’s up with that but am unable to do much dips.

Monday
military 105×5, 125X5, 125X5
dips bwtx10x12x12x12x8
chins 5sets
planks 3sets
military 85x10x10x10x10x10
shrugs 135x10x10x10

Tuesday
deadlift 325×5,  375×5, 425×2
goodmornings 135x10x10x10x10x10
hanging leg raises 5sets
calf raises 2sets
deadlift 245x10x10x10x10x10
barbell curls 65x8x8x8x8

Thursday
bench 205×5, 225×5, 225×5
bench 155x10x10x10x10x10
shurgs 135x10x10x10

Friday
squat 275×5, 315×5, 360×5
stiff leg deadlift 185x10x10x10x10x10
calf raises 4sets
squat 225x10x10x10
barbell curls 85x10x10x10x10

Thought I might take a quick moment to mention how things are going. If you’ve been following my schedule you may have noticed a couple of patterns here. The first being that my shoulder is starting to improve and I’m trying to add some decent weight to my bench while keeping reps low so as to not aggravate it with high rep counts. This is proving beneficial as I feel like the shoulder is getting stronger. On the other hand my training days have gotten quite sparse in the amount of work that I’m actually doing. I’ve even missed a few days! The reason for this is really three-fold. I just have a lot going on right now, I’ve started running again (want to run a few 5Ks and a 10K this year), and probably more important is that I really feel like I’ve been on the wrong training path here. I’ve taken advice from a few people that have brought on some injuries and altered the way my body tends to work and improve on the weight I’m able to move. I don’t blame anyone here except for myself as I should, as we all should, listen to my body and stick with the things that we know work. We should only change if things are not working. Regardless, I’ll be switching back to a more 5/3/1 type style of lifting; following the 5/3/1 Trimvirate + Boring But Big 4 week cycle.  I’m actually very excited about getting back on this routine. Please come back and see how I progress.

Still on the mends as far as shoulder and knee goes but this week was much better than the last couple of months. I’m starting to add more weight to deadlifts and squats again without too much discomfort. i’ve added more rotator cuff work throughout the week in hopes of getting shoulder healed, i’ve neglected this over the last month and am now hopeful that i’ll be able to lift semi-heavy in february some time.