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

Bench:
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.

Squat:
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.

Deadlift:
3×135
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

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 – Moderate Bench Day

Close Grip Bench Press:  10xBar + 10×65 + 5x5x85
Incline Bench Press:  10xBar + 5×65 + 2x8x85 + 6×85
DB Rows:  3x10x45
Pull-ups:  1/1/1
Military Press:  3x10x50
Seated DB Extensions:  3x10x45
BB Curls:  2x10x40 + 4×50

Struggled with the incline bench press today.  Only right lats and upper chest were engaging.  Dumbbell rows were also a bit difficult.  Standing overhead presses were surprisingly pretty easy.  Seated dumbbell extensions were pretty easy as well.  Barbell curls were hard on the last set.  May have gone up to 50s accidentally.

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!

5/3/1 – C2W3 – Bench + Deadlift

Bench:  5×55 + 5×70 + 3×85 + 5×105 + 3×120 + 11×135 (186.98 1RM)
BBB Press 60%:  5x10x40

Deadlift:  5×105 + 5×135 + 3×160 + 5×195 + 3×225 + 3×250 (264.72 1RM)
BBB Squat 60%:  5×105 + 3×135 + 10×160

DB Rows:  5x10x40
BB Curls:  3x10x40
Dips:  3×6
Face Pulls:  3x10x30

Today was a pretty awesome workout again.  Bench strength was crazy today, I was able to bang out 11 reps on the top set.  1RM jumped from 135 2 weeks to 185 today.  I keep thinking I messed the weight of the plates up.

5/3/1 – C2W1 – Bench

Weight:  185.6

Bench:  5×55 + 5×70 + 5×80 + 5×90 + 5×105 + 5×120
BBB Press 60%:  5x10x40
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x30
Dips:  5/5/5

Treadmill:  3.0 incline, 3.0 spd, 5.0min.

Pretty easy bench session.  Forgot to go the length on the last set of the bench.

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 – Bench

Bench:  5×55 + 5×70 + 5×80 + 3×95 + 3×110 + 3×125
BBB Press:  5x10x45
DB Rows:  5x10x35
BB Curls:  3x10x40
Face Pulls:  3x10x25
Tricep Pushdowns:  3x10x25

I might go until failure on the top set for a while on the bench and press until things get heavy.  Face pulls and tricep pushdowns are still pretty light.

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.