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.

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5/3/1 – C2W2 – Press

Press:  5×30 + 5×40 + 2x3x50 + 12×50
BBB Bench 60%:  5x8x85
Lat Pulldowns:  5x10x42.5
BB Curls:  3x10x40
Facepulls:  3x10x30
Dips:  8/6/6

5/3/1 – C1W4 – Press

Press:  5×30 + 2x5x40
BBB Bench:  5x8x70
Lat Pulldowns:  5x10x42.5
BB Curls:  3x10x40
Facepulls:  3x10x30
Dips:  8/6/4

Rest week for the cycle.  Not sure if I was supposed to crank down the accessories so I kept the same weights.  These were actually harder than the main movements.

5/3/1 – C1W3 – Press + Squat

Press:  5×20 + 5×30 + 3×40 + 3×45 + 3×55 + 7×60 (72 1RM)
BBB Bench:  5x10x70
BB Curls:  3x10x40
DB Rows:  3x10x35
Lat Pulldowns:  1x10x35

Squat:  5xBar + 5×105 + 5×135 + 3×155 + 5×195 + 3×220 + 2×245 (252.01 1RM)
BBB Deadlift:  5x10x135

Memorial Day Monday, missed my Press workout so I decided to combine my Monday and Tuesday (Press and Squat) sessions into one today.  Surprisingly enough, the workout flew by pretty quickly.  The presses were still pretty easy.  I hang cleaned the bar up to the racked position for pressing on each set.  I usually go thumbless on the Pressing so, it was a bit awkward going from with thumb to no thumb.  The bench is still not balanced, my right chest/arm is working harder than the left.  Tried varying the grip width by going wider, but still had the problem.

Quickly afterwards, I did a few accessories for the pressing as someone was in the squat rack.  After that, I went straight into the squats.  A quick 5 reps of empty bar and then 5×40%, 5×50% and 3×60% of my 90% of 1RM for warm-up.  Managed to crank out 2 reps on the top set even though I’m supposed to stop at 1.  No belt!  The deadlifts were definitely lighter than when I last did the BBB last week.  In addition, less fatigue, I was able to crank out all 5 sets of 10 at 135.

I’m starting to eat big again.  With all this volume, it’s no surprise that I’m much more inclined to eat everything in sight.

5/3/1 – C1W2 – Press

Press:  5×20 + 5×30 + 3×40 + 3×45 + 3×55 + 3×60
BBB Bench:  5x10x70
BB Curls:  3x10x40
Face Pulls:  3x10x25
Tricep Pushdown:  3x10x30

Relatively easy session.  Presses are still pretty light.  Attempted to perform some empty bar hang cleans while waiting for a bench to free up.  Forgot to do chin-ups / lat pulldowns.

5/3/1 – C1W1 – Press

Press:  5×45 + 5×50+ 10×55
DB Rows:  3x10x50
Shrugs:  3x10x95

Short and sweet.  Work took over my life for the last 2.5 weeks so I missed many days since.  Training ADHD motivated me to move early onto Wendler’s 5/3/1.  I was really satisfied with this program when I did it 2 years ago.  The weight progression is certainly slower on the lifts, but I was able to consistently break PRs and my strength shot through the roof.  At one point was able to do 15 straight reps of 275 Deadlifts.  Currently, I can struggle to maybe perform 5 reps at that weight.  I had coupled the program using the 3-month challenge variation on the “Boring But Big” assistance work.  It was very bland, but it certainly got my strength gains up.  As of now, I haven’t concretely decided what assistance work regimen I will follow.  I’m more concerned with simply getting my core lift numbers up and maintaining a consistent training regimen.

My 1RM goals within the foreseeable future are:

315 Squat
375 Deadlift
185 Bench
135 Press/Clean
185 Row

The 315 Squat has been staring me dead in the eyes for the last 3 years and I’ve yet to conquer it.  My Bench has also been stubborn over the last couple of years.  With these 2 in mind, I think I’m going to gear my assistance towards trying to strengthen the weak points in each of the lifts.