5/3/1 – C2W3 – Press + Squat

Press:  5×30 + 5×40 + 3×40 + 5×55 + 3×60 + 10×65 (86.69 1RM)
BBB Variable Grip Bench 60%:  10×65 + 5x10x85

Squat:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 2×250 (257.15 1RM)
BBB Deadlift 60%:  5×95 + 3×135 + 5x10x160

Lat Pulldowns:  2x10x42.5
BB Curls:  2x10x40
Facepulls:  2x10x30
Dips:  5/5/5

Did some “catching up” today.  Missed presses yesterday so I added it before my main Squats lift.  Percentages all look like they’re going up gradually.  I was extremely surprised out how well I was able to deal with the Deadlift.  Felt like night and day between today’s BBB accessories vs last week’s.  I was able to get to the end of the 4th set before I started breathing pretty heavily.  The week long break, I’m sure, helped a bit on recovery.

One thing that I realized I need to improve is my shoulder flexibility and primarily my right (bad) shoulder.  Pulling back my shoulders and squeezing the shoulder blades together is rather painful on the right side.  I pretty much have to use high bar position to lessen the pain OR widen the grip.

5 thoughts on “5/3/1 – C2W3 – Press + Squat

    • Hey, it’s been good man! Consistency is getting a little rocky, but I’m making progress.

      Currently doing the 3-month challenge with 5/3/1 so I’m lifting a lot of volume. Took a little bit to get used to it, didn’t have much strength-endurance.

      How’s it hanging with you?

      • I am doing alright. floating at or around 166 lbs. Progress with my lifts has slowed but still there. During the summer I will probably take a break from lifting heavy. I am going to do more cardio respiratory and work on more flexibility and study for a certification I want to get.

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