If I was you (which I’m not)… I’d pump up the volume of the bench some more. starting out with 410 (setsreps) in week one of the 5/3/1 and adding a set every week. Start at a weight that’s “easy” then add 5# for the next cycle and start out at 4*10 again.
It worked fine for me get me up the speed after a long break.
Thanks, Schmidt. That’s more or less what I was thinking. I haven’t really focused on bench for that past few months, so that will be changing.
missing a heavy single sucks alright . but the way I see it (or rationalize it to myself) , it is a necessary part of the big-picture equation .
True. At any rate, I am gearing up to work bench, worthless exercise though it may be.
Final squat day this cycle. Had to train earlier than normal, so I had a huge breakfast. Wasn’t feeling great going into the gym, but I’ve found that really doesn’t make much difference as to training quality, so I didn’t pay that much attention. Here’s what went down:
Warmup: 45x8, 135x5, 185x5, 225x4, 245x3
Main: 280x5, 315x3, paused to wrap my knees with my brand-spankin’ new wraps, and then did 355x1, but to just above parallel. Legs felt like they were about to fall off because of the wraps (I thought I had done medium tightness, but I’m going to loosen up a bit next time), but my knees felt very solid, so I went down again to parallel and came (slowly) back up. I’m only counting this as 1, but it’s a PR, and I’ll take it.
I do like the wraps, though I think I’ll only use them for the final set of the last two squat sessions. Below that weight and I’m fine for now.
Finished off with a superset of:
More squats: 315x3, 285x5 (thought this was 275, actually), 275x5x4
Blast Strap ab roll-outs: 8 reps for 4 sets
After the first two sets of the final squat 5x5, I was thinking I might cut the sets short. The third set felt great, though, as did the final two. I focused much more on form (chest up in particular), and I felt I was leaning back much better. Should have taken a video…
All right! 355x 1.95 for a PR
Did I miss the knee issues? Just what was feeling funny enough to cause you to start using the wraps?
The last time around with the 335 max, my right knee was feeling a bit flakey. It’s typically fine, unless I do lots of leg presses, which I had been doing the past few times.
Prior to that, with 335 and 345 maxes, worrying about my knees while squatting was proving to be a distraction.
That was the primary reason, though I still feel a bit wimpy to use them with my paltry numbers. It just seemed like the right time to start trying them out. My knees definitely feel solid using them, but they’re going to take a few rounds to get used to.
[quote]sfp wrote:
The last time around with the 335 max, my right knee was feeling a bit flakey. It’s typically fine, unless I do lots of leg presses, which I had been doing the past few times.
Prior to that, with 335 and 345 maxes, worrying about my knees while squatting was proving to be a distraction.
That was the primary reason, though I still feel a bit wimpy to use them with my paltry numbers. It just seemed like the right time to start trying them out. My knees definitely feel solid using them, but they’re going to take a few rounds to get used to.[/quote]
Not to worry. At our age, safety and health come first. Don’t sweat the wraps.
wraps/sleeves = Good
The sense of security/stability makes it well worth it. And they do keep my knees from feeling flaky.
Congrats on the PR! Nice!
Deload week.
Started out with some power cleans, quickly realized that my ankle still feels a bit dicey, and I need to work on the mobility. I only worked up to 145. Got to seriously work on my technique. Much more clean than power.
Finished with a superset of pull-ups and dips, some pushups, and finally a few one-handed db presses.
[quote]LittleStrick wrote:
wraps/sleeves = Good
The sense of security/stability makes it well worth it. And they do keep my knees from feeling flaky.
Congrats on the PR! Nice![/quote]
x9
[quote]sfp wrote:
Joe, likewise on your bench. Especially after today…
Kroc rows: 120x18x3 (following Fischer’s advice used straps and a 100 lb.er on the crossover cable to boost the weight. Worked great, but I’ve got to remember not to rely on the straps for the grip).[/quote]
Not nitpicking here but I use ankle straps or a spud stump strap and wrap around the handle of the bar of the dbell and connected to the crossover machine. Not wrist straps at all.
BTW good lifting here.
Nitpicker.
Thanks for the clarification. Wrist straps didn’t work half bad, though.
Nice PR. Doesn’t matter what gear you use. It’s all individual.
[quote]ecogenx wrote:
Nice PR. Doesn’t matter what gear you use. It’s all individual.[/quote]
Thats it I’m telling pete your defending being a gear whore!!!
No spooning with marauder for you anymore !! ( done in the soup nazi voice from seinfeld)
Very casual deload week. I meant to do some sprints two nights ago while on the road, but decided against it. Tonight I ventured out, and the ankle felt surprisingly good. Didn’t run much, just a 50, a 70ish, and 3 that were around 80-90. Just prior I did 25x4 pushups and 12x1 and 10x3 pullups supersetted.
Nice and light. Can’t wait to start in again on the 5th.
If you don’t hear from me again until then, all you Mericans out there have a happy 4th, and everyone else have a good weekend.
That is funny, I read that and was like “Mexicans WTF?” lol
First day of a new cycle:
Mil warmup: 45x8, 45x5, 70x5, 95x5, 110x5
Mils: 120x5, 135x5, 155x6
Wanted 7, and got it halfway up, but it just wasn’t going to go.
Superset 1
BB Bench: 135x5, 160x5, 185x5, 205x5 (all with fat bar grips on), 205x5x3, 205x4
Pullups: bw x10, +45x5, +70x3, bw x8
Superset 2
One-arm db military: 50x8, 55x5x2
Krocs: 130x14, 130x12, finished with chest-supported db rows, 80x8
And closed it all out with some quick ez-bar curls so I didn’t have to keep my very patient daughter waiting even longer.
Good work in here sfp. I’ve never tried knee wraps, I may need to add a set to my bag.
Nice work, sfp. And a lot of volume on the accesory work. Probably a good thing you were being waited on.