“Week 2 – 3 reps”

• 5/3/1 – Bench Press (working max 180#)
  • 2x5x45 (warmup)
  • 1x5x75
  • 1x5x90
  • 1x3x110
  • 1x3x130 (work)
  • 1x3x145
  • 1x7x165
• Asst. #1 – bench press
  • 5x10x75
• Asst. #2 – dumbbell rows
  • 5x10x35
• Metcon – rope jumping
  • 1 tabata set, all single hops

Shot a bunch of skeet yesterday with a couple buddies, so my right shoulder was kinda beat up. I thought it might slow me down today, but after the warmup I didn’t feel it.

As usual, I felt strong on the bench press and could have done more. I’m strongly thinking that while the general recommended weight increase for bench is 5# per cycle, I’m leaning more and more towards a 10# bump on the next cycle.

Even the 75# assistance felt way too light to do much good.

The 35# rows was good, left arm feeling a little weaker than the right. I’ll stick with 35# and get the form tightened up a bit across all sets (form deteriorated on the last reps of the last sets).

Rope jumping hurt! Because I’m getting better at it, there’s less tripping and thus less “micro rests” during the set. Because there’s more jumping and less resting, that adds up to more intensity. My quads, calves, and feet were really feeling it. 🙂

Decent workout, but it just doesn’t feel like the poundages are where they should be. But again, no decisions will be made until the cycle is over.