Monday, 3/28 10 Weeks Out
Log Clean & Press Every Rep – 5/3/1+, 115 x5, 130 x3, 145 x5, 95 x8 in 60s
Z Presses – 5/3/1+, 70 x5, 80 x3, 90 x5
Circus dumbbell – 5 x 10, 55, 55, 55, 55, 55
Super Ram Bench – 5 x 10, 175, 175, 175, 175, 185
Bradford Presses – 5 x 10, 45, 45, 45, 45, 45
WG Pullups – 5 x 10, blue, blue, blue, blue, blue
Db Flys – 5 x 10, 20, 20, 20, 20, 20
Log don’t care if your stomach is upset. Log just wants to play. I was feeling a bit dodgy coming into today’s session, but 5/3/1+ sessions don’t get missed. Once I warmed up, I felt much better. I managed 5 reps at 145, 2 more than last cycle. Next time I need to expect more. I had 5 in my head as my goal number and mentally let up after that and didn’t get the 6th rep. Next cycle it will be heavier.
I went to 95# for my speed set, and whacked myself in the chin on the first rep. That slowed me down a bit, but I still managed to get 8 reps.
Z Presses were solid today. 90 pounds never felt so heavy, but I managed 5. I think between these and the Super Ram Bench work, I’m really getting better at my lockouts on log.
Super Ram felt great today, and I pushed the last set up to 185. I’m getting a lot of back activation and it feels good. Circus db was so many reps, but it’s getting better I think. I still don’t like it.
Bradfords are very challenging, but I finished every set. Wide grip pullups are improving but I did have to split the last two sets. Flys are feeling good and I’ll go up next cycle.
I cut the finisher since I was ready for a nap by the end of this session. Not totally uncommon in 5/3/1+ week, especially in a cut. Overall a solid session.