New Program!

I started my new customized program on Friday. I was excited and after two days I am satisfied! Friday is volume squat day. For this program, I am using 90% of my max as my max. This way I progress at a slightly slower rate but I find that my comfort level under the weight progresses faster, get it!?


Friday


Back Squat:
5x5 @ 300#


Weighted Lunge:
1x10 (5 each leg) @ 95#
1x10 @ 115#
1x10 @ 135#


Conditioning:
3 rounds
10 burpees
15 KB swings at 55#


3:21


This workout was great. I really enjoyed the squats, challenging but not killer. This is what I want my volume days to feel like. Lots of work, tough weights but not so tough that my form breaks down. With the 5-3-1 Program, squats specifically, I found my form breaking down on some of the sets, I feel that the progression-to-volume was to high for my form to improve. My plan with this new program is to slow the progression down and work on being more comfortable under heavier weights


Saturday


In this new program I am continuing a new 16-week cycle of 5-3-1 with my bench press and deadlift. I found my progression steady in these lifts.


Bench Press:
1x5 @ 190#
1x5 @ 225#
1X6 @ 260#


Push Jerk:
1x3 @ 185#
1x1 @ 225#
1x1 @ 255# (PR)
1x1 @ 265# (had to press it out at the top but PR overhead)


Pull Ups
1x12 @ bodyweight
1x15 @ bodyweight
1x12 @ bodyweight


Great day, legs were starting to get sore. I felt strong and I had a lot of fun with the jerks. I was a little disappointed in the bench press but I will do better next time.