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.

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5×3 Bench Cycle – Week 2 – Moderate Bench Day

Close Grip Bench Press:  10xBar + 10×65 + 5x5x85
Incline Bench Press:  10xBar + 5×65 + 3x8x85
DB Rows:  3x10x45
Pull-ups:  1/1/1
Military Press:  3x10x40
Seated DB Extensions:  2x10x45 + 8×45
BB Curls:  3x10x40

 

5/3/1 – C4W1 – Bench

Weight:  184lbs

Bench:  5×65 + 5×75+ 3×95 + 5×100 + 5×115 + 13×130 (195.08 1RM)
BBB Press 50%:  3x10x55

Dips:  5xBW + 5xBW+5 + 5xBW+15
DB Bench:  3x8x35lb
DB Fly:  10×10 + 10×15 + 10×20
Pushups:  11/8/8/6

Cycling:  2.0 miles

Switching things up ever so slightly.  Still 5/3/1 and also still BBB 3-month challenge.  But, switching out some of the accessories for more bodybuilding style lifting.  I still get my BBB in, but I’m tweaking the additional accessories to tailor more of a bodybuilding template.

The tweaked additional accessories were pulled from the bodybuilding template here:  http://www.jimwendler.com/2012/09/531-and-bodybuilding/

5/3/1 – C3W4 – Press

Press:  3x5x45
Hang Cleans:  5x10xBar
BBB Bench 70%:  10×45 + 10×65 + 8×85 + 3x8x105

Dips:  5xBW + 3xBW+5 + 3xBW+10
Chinups:  6
DB Bench Press:  3x10x25
Tricep Extensions:  10×45 + 10×50 + 10×55

Hillsprints:  5x40yards

Rest week.  Doing some additional accessories for the shoulders and chest.  Also played around with hang cleans.  I’m currently practicing it with an empty bar and following this video step-by-step.

The db bench press was bothersome for my right rotator cuff.  Found a dipping belt at the gym!  Did 5/3/3 on the dips and reps on the chinups.  Felt pretty strong on the reps, went down slow and controlled to avoid aggravating the shoulder joint.  Also went deep enough to have my arm hit 90 degrees to get good ROM on the exercise.  Drove back to apartment after and did some hill sprints.  The 2 sprints were pretty easy going.  Turned it up for the next 3 and was pretty spent afterwards.  I’ll have to see if I can find a grassy hill.  The concrete isn’t too friendly on the impact, running up the hill.