Week 1 Day 4
5/3/1 Deadlift: 5×115, 5×135, 3×155 + 5×195, 5×225, 12×255 Rep PR
Unfortunately lost my nice little notepad to jot my workout weights on and wifi wasn’t working in the gym so I couldn’t pull up my numbers from the spreadsheet stored on my Google drive. Thinking now, I think I would have wanted to get to 15 reps on the 255. I definitely think I could have, but my form would most likely have been pretty terrible at that point. Nonetheless, I still managed to get a rep PR. The last time I lifted 255 was during the 2nd week of the 3rd cycle. And numbers shows that I only pulled for 4 reps! Pretty drastic improvement. This lift is definitely my favorite right now because of pulling for such high volume and the fact that I know I won’t be stalling on it any time soon.
Aside from now incorporating high volume dips to get my shoulder strength and tricep strength up. I’m also going to be incorporating more mid-section abdominal strengthening. I found another nice article on overhead presses and specifically how to train the common weakpoints. Also, the article mentioned performing bar hangs to help decompress the lumbar spine and increase my low back flexibility. Sitting around for 8+ hours in the office, I think it’ll be beneficial incorporating these into my warm-ups and cooldowns.
Week 1 Day 3
Bench: 3x5xBar, 5×75, 5×95, 3×115 + 5×135, 3×135, 7×160 Rep PR
135s feel fairly light now. Form was comfortable, no signs of tucking too much on the right side, etc. Used a powerlifter arch on the top set. First 5 reps were pretty solid. 6th was a semi grinder. 7th was all grind from halfway point up. I tweaked my lower right back a bit when I was grinding it out. Was scared that I may have given myself a hernia. Need to make sure I drive my feet into the ground to avoid losing arch stability.
Haven’t done these in a long, long time. Decided to start doing them again because of the significant amount of strength carry over to the bench AND the overhead press. Made sure to look straight ahead when I was dipping. Kept my body pretty straight instead of bending slightly at the hips. My goal is to get my strength up to 4 sets of 20 reps. It’s my hope that once I reach this strength goal that my overhead pressing will have vastly improved from where I am right now.
Incline Bench Press: 5x10x65
Didn’t really know where I was going with my workout. I was thinking along the lines of following Boring But Big assistances, but I didn’t want to be gassed by the time I got around to doing dips so I did those first. Afterwards, I indulged a bit more and decided to do some light incline bench presses instead of regular flat bench.