2012-07-30 workout – Wendler 5/3/1 program, cycle 12, Squat/Bench Press 2

Monday is International Chest Day. Literally everyone in the gym this morning was benching in some manner or other.

“Week 2″

• 3 reps – Squat (working max: 280#)
  • 2x5x45 (warmup)
  • 1x5x115
  • 1x5x140
  • 1x3x170
  • 1x3x200 (work)
  • 1x3x225
  • 1x5x255

• 3 reps – Bench Press (working max: 225#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x115
  • 1x3x135
  • 1x3x160 (work)
  • 1x3x180
  • 1x8x205 (PR)
• Asst. #1 – Shoulder-width pronated grip, lat pulldowns
  • 3 x 10 x 130
• Asst. #2 – Back Raises (hands behind head)
  • 3 x 15 x BW
• Asst. #3 – DB Bench Press
  • 3 x 10 x 120
• Asst. #4 – Face Pulls
  • 3 x 12 x 70

I did not want to go to the gym today, but those are the days when you must go. Of course, it wound up being a great workout. I felt strong. I powered through my squats. Yes the last set was a little sloppy, but I worked hard on my form through all other sets. I felt ass hitting grass. Stomach out into the belt, neck pressed into the bar, upper body tight, hands squeezing the bar. And when I came out of that hole I powered the hell out of the thing… tho I need to work on getting arm drive in there at the same time (instead of after I’m half way up). Still, that was really good.

I didn’t realize it until I got home, but 8 reps @ 205 is a rep PR for me on bench press. Still not an extraordinary amount of weight, but things are feeling good. I did something different on that last set: I wore my belt, cinched as tight as I do for squats. I’m also thinking some about form, but not killing myself over it… are my feet placed well and I’m getting drive? fine, don’t sweat minutia of positioning. And I just pressed. I am going to wear my belt more often. I see little reason to not wear my belt for my work sets on all the big 4 lifts (bench was the last holdout).

I do need to up the assistance work a bit… I could go to 135 on pulldowns, add some weight on back raises, go to 130 on db press. But I’ll wait and up them next cycle. Next week is 5/3/1 week so little point in upping things at this point.

Only bummer is my old ankle injury just won’t stop flaring up. Really bums me. I’m not yet convinced there’s any point in seeing a doctor as I know what I can tell them and I know what they’ll say to me. I could probably see a sports specialist and get MRI’s and all sorts of expensive things done, but I still bet I’ll hear the same thing and my wallet will be a lot lighter. But I am keeping an eye on it. No sled dragging until it’s better because I just don’t need the abuse.