Another deload day thanks to my neck injury. Today I’m doing 5/3/1 OHP with a 1RM calculation of 140lbs, which breaks down below. I’m also doing seated instead of standing as an added precaution until my doctor can figure out the core issue. I can work through the pain, but I just need to make sure I’m not making it worse first. 

Prescribed

OHP:

  1. 5 × 55 [5] 
  2. 5 × 65 [10] 
  3. 5 × 80 [10,5,2.5] 
  4. 10 × 65 [10] 
  5. 10 × 65 [10] 
  6. 10 × 65 [10] 
  7. 10 × 65 [10] 
  8. 10 × 65 [10]

Chin-ups:

  1. 10 ×  
  2. 10 ×  
  3. 10 ×  
  4. 10 ×  
  5. 10 ×

Actual

OHP:

  1. 5 × 55 [5] 
  2. 5 × 65 [10] 
  3. 5 × 80 [10,5,2.5] 
  4. 10 × 65 [10] 
  5. 10 × 65 [10] 
  6. 10 × 65 [10] 
  7. 10 × 65 [10] 
  8. 10 × 65 [10]

Pull-ups:

  1. 10 ×  
  2. 10 ×  
  3. 10 ×  
  4. 10 ×  
  5. 10 ×  

I had to call it quits early on the pull ups, caused more pain than I was comfortable with right now. I’m a little surprised as the pain was more in my upper back than my neck. This injury is still quite a mystery