57 days 'til competition
I did a little more playing around with the 5/3/1 program. Today, I added in First Set Last as well as Joker sets. I misunderstood how to do Jokers when I did them yesterday, but got it right today. They are definitely tough to do after a max rep attempt. My shoulders were pumped and numb at the end. Since I did the extra work, I dropped the BBB sets to 50% of 1RM.
I'm going to redo my spreadsheet to have all days like this over the weekend.
Cycle 2, Week 1 (PRESS DAY)
Today's weight: 170.4
PRESS (pounds):
Warmups:
55 x 5
66 x 5
80 x 3
Worksets:
85 x 5
95 x 5
110 x 1 +8
120 x 4 (Joker)
95 x 5 (FSL)
85 x 5 +3 (FSL)
BBB PRESS:
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Reverse Pulldowns
130 x 10
135 x 8
125 x 8
120 x 8
115 x 9
I ordered a pullup bar that I can mount in my basement. It should be here today I hope. I suck at chins/pullups so I'm going to work them daily according to an article I read on T-Nation. It says I'll put an inch on my arms in 4 weeks. We'll see about that, but at least I'll get good at chinups and do them as I'm supposed to after presses.