5/3/1 Cycle 1 Week 1 Bench

Bench:
5×65 / 5×80 / 3×95
5×100 / 5×120 / 5×135

Felt very confident on the bench press today.  Didn’t feel any load imbalances.  Slow negative to ensure I’m engaging everything equally and then explode upward on the positive.  Used a thumbless grip as well.

Barbell Rows: 5x10x95

Not bad for doing 5 sets of 10.  May switch to performing dumbbell rows instead.  I find that the lower bar position due to smaller plates is causing me to involve my lower back and hamstrings more as if doing a deadlift.

Barbell Curls:  10×40 / 6×40 / 8×40

Supersetted the barbell curls with the barbell rows.  Bad idea.  Both exercises target the biceps and so I quickly suffered from the fatigue when doing the barbell curls on the 2nd and 3rd sets.  Rested a bit longer before doing the last set.

Seated Tricep Extensions:  10×45 / 10×50 / 10×50

Love doing these.  Ever since discovering them while on the Madcow5x5 routine, I’ve always incorporated them in any routine needed some tricep isolation work.

Bent Lateral Raises:  10×15 / 10×10 / 10×10

Not a fan of doing these.  I’ll stick with them for a bit more to see if my shoulder strength improves from it.

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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 – C3W1 – Press

Press:  5×30 + 5×40 + 5×45 + 5×50 + 5×55 + 10×65 (86.69 1RM)
BBB Bench 70%:  3x8x105
Chinups:  3xBW + 2xBW
Lat Pulldowns:  10×42.5 + 8×42.5 + 7×42.5
BB Curls:  10/8/7 x 40
Facepulls:  3x10x30
Dips:  8/5/4

Been a while.  Didn’t post up last week’s numbers (it was a rest week).  Struggled today across the board today on various lifts.  Tried to do some wide grip pull-ups today, but it was pretty difficult.

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 – 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.