Alright so I things are finally slowing down form the busiest 3 months of my life. We have been slammed at my day job, I was studying for the CSCS, which I took on January 8th and I am still training clients and myself after work. Thank goodness beer exists.
Training is going excellent. I am a solid 228# and stronger then I have ever been. We are on cycle 3 of the 5/3/1 Program and we love it. Although I haven't posted for over a month, I will fill you in on some PR's I hit over that time.
Deadlift 1x3 @ 485# (current PR)
Strict Press 1x3 @ 180# (current PR)
Bench Press 1x5 @ 256# (current PR)
Back Squat 1x4 @ 375# (current PR)
Everything except for the bench press has been drastically improving. I can't quite figure out why my bench is not progressing like I want, but, I do have some ideas. I bench the day after back squats, this could be significant. I feel like my 1 RM has gone up significantly but when I get into 5 or more reps, I seem to die. I did get 230# for 11 reps rather recently, so again, I am not exactly sure what the issue is. Just got to keep pressing (pun intended).
Tuesday 1-25-11
Assistance Exercise/Warm Up
Row 2x400m @ 1:36 pace
Deadlift
1x5 @ 345#
1x5 @ 395#
1x7 @ 445# (PR)
Assitance Exercise
GHD Sit Ups 3x20
The row was interesting. I went about 75%, I started cold and went at a moderate intensity. I can notice that my pull is much stronger since each row stroke was easier then I remember them being while maintaining a rather "fast" pace (fast is relative!!). Also, I had a hockey game on Sunday and on Monday which I had not fully recovered from. My legs, although not sore, were heavy and tired.
Whoa, the deadlifts were real. I'm satisfied with my performance but they took everything out of me! My back started tightening up immediately after my final set! That never happens. Although annoying and slightly painful, its an exciting part of this program, going until you can't go anymore on your final set. It really ensures gains, I love it. Needless to say, the sit ups were stupid. Just wanted to get them over with and eat.
