Was lazy and busy this week, so here’s all the progress in a nutshell:
Bodyweight: 215 lbs
Squat
5/3/1 Calculated 1RM: 360
Warmup
145×5
180×5
215×3
Work Sets
252.5×3
287.5×3
325×5 BELT (20 lb PR)
Accessory
Squats: 180x4x10
Decline Situps: 10x15x3
Bench Press
5/3/1 Calculated 1RM: 272
Warmup
107.5×5
135×5
162.5×3
Work Sets
190×3
217.5×3
245×5 (13 lb PR)
Accessory
Kroc Rows: 70×30/30
Pause Bench: 135x4x10
Deadlift
5/3/1 Calculated 1RM: 381
Warmup
Bike
5 Minutes
Deadlift
152.5×5
190×5
227.5×3
Work Sets
267.5×3
305×3
342.5×7 BELT (42 lb PR)
Accessory
Platform Deadlift: 190x4x5
Decline Situps: 10x15x3
Hit some decent PR’s this week–real happy with the bench and ecstatic with the deadlift. Squat was a little tougher than it should have been, but I drank whiskey all weekend and probably didn’t eat as well as I should have.
Nailed the deadlift, probably had a few more in me. Really looking forward to next week.
I’m CONSIDERING changing up my accessory work for the squat, since I have access to a proper gym now, with all the equipment for the 5/3/1 accessory stuff. We’ll see; I’ll let my squat next week determine it. If it ain’t broke, don’t fix it. Pause bench and platform deads seem to be helping, but maybe I’ll switch up my pressing accessory. We’ll see.
