So last night’s workout was very brief. I had less than an hour before the gym closed that night to train. So I realized I had a lot of left over energy, no soreness, and didn’t really feel like I got a great incline workout in. So I challenged myself today to repeat last night’s 5/3/1 incline and then do the 5/3/1 work for overhead press. It went well. I also now have a video for this week’s incline work. So that’s extra good.
115x3
135x3
150x7 (I was definitely tired at this point. Not a great number, but I’ll take it because form was pretty solid.)
Overhead Press - 3x 135x5
One Arm DB Press - 85x12 (Left, Right) (Took a lot of energy to keep core tight and body still. Fun exercise, but a tough one) (Want to find a way to incline one arm pushups in my routine later. May experiment over deload week.)
Seated Tricep Dip Machine - 3/4 stack x 25
2x 5 neutral grip pullups
6x ((skullcrusher x 10, reverse curl x 5 superset) x 25’s on EZ bar)
215x5
235x5 (Whoops. Was in the groove of five reps. Felt very very easy as it should though)
265x6 (video) (Ok results. I should have gone into this set more hungry and crushed these reps better.)
10x 165x10 (Wow volume! Maybe a bit inspired by Wendler’s article yesterday even though this was not a protocol he wrote of.)
Got two workouts in today. Pretty sweet. So I decided to work on deadlift some more because I wanted to see if I could fix my mistakes from yesterday…still need to really work on technique.
Warmup: 3 min stairmaster, a bunch of pullups
Deadlift
135x5
135x1
2x 185x1
2x 225x1
2x 275x1
315x1
365x1
405x1
4x 445x1 (all hitched) (video of one of the singles that may pass as legit) (so close to being a good lift. gotta work on form)
Worked up to a clean and strict press of 187.6 (no video, but form was pretty good, cleaned the weight, paused, and pushed it up) Didn’t try any higher, but probably didn’t have much more in me tonight. I’m so close to BW overhead press, but keep on being a few lbs shy.
