Another successful week in the gym. I really do like the Wendler 5/3/1 program because I can get in and out of the gym in a reasonable time and still make some outstanding gains. I am still on track for my year end goals with a bunch of new rep PR’s this week. Great start to July. I did eat a lot better this week and it felt better in the gym. Got plenty of sleep the night before and felt a bit more energy. On Friday I had to go in late and I can see the difference in energy levels in the afternoon as opposed to mornings. If I could go in the afternoons I think I would feel stronger but I like getting my workout in early so I can go home and enjoy the day after work. I will be on the road next week so the deload week will have to wait until the week after.
All of that said, here were the results.
Monday 6/29/2015 – Squat
345×6 ~ 414 1RM
Strong workout and still experimenting with my back angle and depth. The depth was better just below parallel but I did notice a slight rocking to my toes on my ascent. I will need to push my butt back more and focus on the heels. I might have to go back to a slightly more vertical angle and sit back. I will probably play with angle more on my deload week in two weeks where I can spend more time adjusting as opposed to aiming for a new PR.
Tuesday 6/30/2015 – Bench
245×8 ~ 310 1RM
Felt much like last week with the first set feeling heavy but getting better for the last 2. The 8 reps on the last set went strong with a bit of a struggle on the last one but certainly moving up the entire time and not stopping. I continued something I started last week and am doing all warm ups and first 2 working sets flat with no back arch and waiting for the final set to arch the back. The shorter range of motion helps and the body seems a bit more primed for the last set. I will keep trying this and see where it goes.
Thursday 7/2/2015 – Press
160×5 ~ 187 1RM
Working sets felt great and I adjusted my grip by pushing the elbows way out when setting up resulting in a slightly narrower grip overall. I felt a lot more power behind the lift. the first 4 reps on the last set went well and I fought the last rep like the week before and maybe had a bit more imbalance but it went up and over to lockout. Ugly again but still a good lift.
Friday 7/3/2015 – Deadlift
430×6 ~ 516 1RM
Afternoon lifts are always a bit different for me and this was no exception. I felt a bit more energy but I also felt a bit disconnected; I am not sure how else to describe it. I can’t believe how heavy everything felt today including the warm up sets. The first working set felt decent and a quick 5 reps felt good. The 385 felt like it was glued to the ground for some reason but I powered through. I took a break and listened to a little Kix – Red Light, Green Light (T.N.T) to get a little pumped up mentally and grabbed the bar and lifted. I have never wanted to quit on the first rep but this one was an exception, I nearly gave up on a second rep but instead I took a deep breath and lifted and it felt good and easier and I now had some motivation to continue. Rep 5 was almost my last and I had to remind myself that the worst thing that could happen was not making the lift. My legs burned, my breathing was heavy, and the brain was disconnected and I pulled the last rep. I had to really grind out the lockout but felt a sense of accomplishment in doing it. Last week’s lift was a wake up call for me but gave me motivation since it was “only” 6 reps today and “only” 10 more pounds (I thought I did 420 last week but noticed it was 410 when I got home) than the week before.
Excellent week, 4 rep PR’s and a couple of weights I never tried before. I have a 1020 total in actual weights lifted and a potential 1240 based on reps. I take the rep max with a huge grain of salt but it does give me some motivation and confidence that my goals are on track for the year.
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