5/3/1 Cycle 1 Week 2 Bench, Squat, Deadlift

10×65 / 5×95
3×115 / 3×125 / 3×140

Bench was pretty heavy.  Thumbless grip.  Trying to figure out why the load is more concentrated on the right arm.  Frustrating.

5xBar / 3×95 / 3×115
3×140 / 3×160 / 3×180

Warm-up set was pretty painful for the right shoulder.  Will need to do mobility exercises prior to get the shoulders prepped for low bar position.  Interestingly…I decided to narrow my grip width by a lot and it actually lessened impingement on the shoulder.  Usually, it’s the other way around due to lack of shoulder flexibility.  This also allowed me to have a more upright position and avoid doing a good morning on the positive.  Lowered lower back engagement so no sore back.

3×155 / 3×175 / 3×205

Pretty solid on these.  Was very happy to do these again.  Deadlifts are by far my favorite of the compound lifts.

Seated DB Press:  10×35 / 8×35 / 6×35

Somehow did worse on these than previous db pressing.

Chinups:  3 / 2.5 / 2.5 / 2 / 1.5 / 1.5

Actually did the other 4 sets.  These felt very strong.  No doubt getting some help from the curls.

Incline Bench:  8×85 / 6×85 / 4×85

Struggled with these a lot.  Again, same issue with regular benching, right lats, triceps and upper chest were getting more strained than left side.

Preacher Curls:  3x10x40

Pretty easy, struggled from fatigue on the last set, but I think I can get up to 50 for next time.

DB Bench:  3x10x35

Pretty easy as well.  Not sure of the dumb bell path, was using a pretty narrow path.  May go a bit wider to get more of the pecs involved.

DB Rows:  3x10x45

Pretty fatigued by the end of the session, but managed to complete all sets.  Was jerking a bit on the last few reps of the last set

5/3/1 Cycle 1 Week 2 Press

5×55 / 5×65 / 5×75

Kept the elbows under the bar instead of too far forward.  Helped dramatically with applying more force on the bar and getting the overhead much easier.  Also less strain on the wrists, trying to keep the bar at the base of the palm

Bench: 5x8x80

Felt unbalanced load on the bench.  Probably arching back too much.

Chinups:  2

Forgot to do the other 4 sets, doh!

Incline Press:  8×85 / 8×85 / 6×85

Pretty hard at 85lbs.  Also felt unbalanced load doing these.

DB Rows:  10×45 / 2x10x50

Pretty easy.  Decided to go up to 50lbs for the 2nd and 3rd sets.  Focusing on eliminating the use of momentum.

Seated DB Press:  3x10x35

Not bad.  Getting the dumbbells up on the last set was a little difficult.

BB Curls:  2x10x40 / 8×40

Supersetted these with the dumbbell press.  Struggled getting through the sets, but finished to failure.

5×3 Bench Cycle – Week 3 – Heavy Bench Day

Bench Press:  10xBar + 10×65 + 5×95 + 5x5x125
DB Bench Press:  3x10x30
BB Rows:  3x5x115
Chinups:  3/1.5/1.5
Seated DB Press:  3x10x35
Seated DB Curls:  10×25 + 8×25 + 4×25

Tried to keep rest times to a minimum, at most being 30 seconds.  Bench press was difficult, right arm was working harder.  DB bench press was pretty easy, kept the negative phase slow to avoid straining the rotator cuffs.  BB Rows were a little hard.  I haven’t performed them in a while.  First set of chinups were really easy.  Going to shoot for increasing by 1 rep for the following session.  Seated DB presses at 30lbs were really easy so I went up to 35.  35s were still fairly easy, will start with 35 then go to 40 next session.  Biceps fatigued really quickly after first set on the db curls.

5/3/1 – C4W1 – Deadlift

Deadlift:  5×115 + 5×135 + 3×165 + 5×180 + 5×205 + 7×230 (276.04 1RM)
BBB Squat 50%:  5×95 + 3×115 + 5x10x135

DB Row:  10×35 + 10×40 + 10×45
Chinup:  2
Lat Pulldown:  8×42.5 + 2x8x35

Today was pretty grueling.  Tried to maintain correct posture on the squats.  I’m noticing that I’m dropping the left side a bit.  Also the bar is creeping up causing my chest to cave in instead of being open.  Deadlifts were difficult today.  Was really focusing on form and technique.  A CSCS guy doing some shrugs complimented me on my form, woot!  No conditioning today, I was pretty spent after the session.  Legs were still pretty sore from the hill sprints and squats from Tuesday.  Pecs were also pretty sore from bench day.  The DB Flys definitely helped with engaging more pectoral muscles, woot again!