Week2 – Day4B

Weight:  183.2

Squats:  5x5x65
OHP:  5x5x50
Deadlift:  5×105

Chinups:  2/2/2

Week1 – Day2B

Weight:  179.8

Squats:  5x5x50
OHP:  5x5x45
Deadlift:  5×95

Chinups:  3/1/1

 

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.

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.

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.