Week 1 Day 1
5/3/1 Press: 5×45, 3×55, 1×70 + 5×80, 5×90, 5×105
Used a false grip and managed to crank out at least 5 reps on the top set. I didn’t think of it at the time, but I completely forgot to go all out on the top set. Also, the bar was rolling back into the top of my hand a bit too much causing a lot of strain on my wrists, mainly my right. The descent of the bar needs to a bit more controlled because I can see myself seriously injuring my wrists if I just drop the weight down and the bar rolls back. Even if I only managed to get 5 reps, it’s a vast improvement from the previous cycle’s 105 attempt at only 2 reps achieved so I’m definitely happy.
DB Military Press: 12x15lb + 3x12x20lb
Barbell Curl: 3x12x30lb
Side Laterals: 2x12x10lb
Rear Laterals: 2x12x10lb
Preacher Curl: 10×35 + 10×40 + 2x10x45
I went through these pretty quickly so my arms became jelly pretty quickly. Didn’t realize I was supposed to do the DB military presses seated or at least that’s how the majority of people do it. I lowered the weight on the side and rear laterals to 10lbs- 15lbs was way too heavy for me. The BB curl weight remained static and I ramped the preacher curl weight until the 3rd set.
0.5 mile walk