5/3/1 Cycle 1 Week 1 Bench

Bench:
5×65 / 5×80 / 3×95
5×100 / 5×120 / 5×135

Felt very confident on the bench press today.  Didn’t feel any load imbalances.  Slow negative to ensure I’m engaging everything equally and then explode upward on the positive.  Used a thumbless grip as well.

Barbell Rows: 5x10x95

Not bad for doing 5 sets of 10.  May switch to performing dumbbell rows instead.  I find that the lower bar position due to smaller plates is causing me to involve my lower back and hamstrings more as if doing a deadlift.

Barbell Curls:  10×40 / 6×40 / 8×40

Supersetted the barbell curls with the barbell rows.  Bad idea.  Both exercises target the biceps and so I quickly suffered from the fatigue when doing the barbell curls on the 2nd and 3rd sets.  Rested a bit longer before doing the last set.

Seated Tricep Extensions:  10×45 / 10×50 / 10×50

Love doing these.  Ever since discovering them while on the Madcow5x5 routine, I’ve always incorporated them in any routine needed some tricep isolation work.

Bent Lateral Raises:  10×15 / 10×10 / 10×10

Not a fan of doing these.  I’ll stick with them for a bit more to see if my shoulder strength improves from it.

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Testing 1RMs

Decided to test where I’m at currently with my lifts so I tested 1RMs (single rep max)

Squat:  225lbs

Press:  95lbs

Deadlift:  245lbs

Bench:  175lbs

I’ll be using these numbers to program into a fresh cycle of 5/3/1 again.

I’ll admit I’ve been suffering from exercise ADD, so I’m going to have a run at 5/3/1 again for at least 3 cycles.