Today was a good day.

“Week 1” – 5 reps

• 5/3/1 – Press (working max: 120#)
  • 2x5x45 (warmup)
  • 1x5x50
  • 1x5x60
  • 1x3x75
  • 1x5x80 (work)
  • 1x5x90
  • 1x10x105 (PR)
• Asst. #1 – Press
  • 5 x 10 x 55
• Asst. #2 – Lat pulldowns
  • 3x10x100 – supinated grip, slightly wider than shoulder width
  • 1x10x100 – close, neutral grip
  • 1x8x100 – close, neutral grip
• Metcon – jump rope
  • 1 Tabata set – all single hop

Today I begin my second round on the Wendler 5/3/1 program. Being a new cycle, it’s time to up the working max weights. The general recommendation is to go up 5# on the press, but I opted to go 10#. I figured that my press working max was under what I’m actually capable of. When I was on PPNP Novice I never felt like I got to my limit, and Wendler recommends starting light and underestimating. PPNP also never pushes you to the limit, like the last set of a Wendler 5/3/1 set. So when I did my “week 3, 1 or more reps” set, I ended doing 1x8x105, setting a new PR. When you do the math on that, it blew out of the water what I figured my 1RM would be… well out of the water. I’m stronger than I think I am. So I decided to ensure I better workout, let’s bump up the weight 10# on this cycle. Still conservative, but a little more work.

So far, I think that was the right move. We’ll see how it pans out in coming, heavier weeks tho. 😉

Thing is, 2 weeks ago I set that PR doing 1x8x105. Today I broke it doing 1x10x105. Furthermore, I had bumped my assistance weight from 45# to 55#, and that too was a good move. Interestingly, Jim Wendler just posted an article on “5 Ways to Increase Your Press” and I had taken some of that advice, like looking at the 5/3/1 sets as a movement and the assistance work as a muscle, but still having to lift heavy and hard. Without question the last couple reps on the 1x10x105 were just trying to get the weight overhead, and on the assistance work I strove to be stricter but even the last couple reps of the last couple sets was tough. I think it was all a good move. No, it’s not huge weights and big numbers, but it’s still pushing my limits, so that’s fine with me.

On the pulldowns, as mentioned previously the close, supinated grip was causing me some shoulder discomfort that lingered for a few days. I don’t need to screw up my shoulders. So today I started out by experimenting with different grips, both width and direction of the hands. I really want to stick with a supinated grip if I can, but a neutral grip was much nicer to my shoulders. I did 3 sets with a supinated grip that was just wider than shoulder-width; the closer the hands were together, the more they bothered my shoulders in the extended/top position. That wasn’t too bad but still had some shoulder annoyance at the top of the movement. I switched bars for the last 2 sets to a neutral, close grip (palms facing, a few inches apart). That was much nicer on my shoulders, but really limited the range of motion; furthermore, it’s not as mechanically strong as a supinated grip (biceps not as activated) so I didn’t get the full set of 10 reps. There’s another bar at the gym that allows for a neutral wide grip; I’ll likely try that next time and see how it goes. I want to do a motion that’s as close to chin-ups as possible, but that doesn’t irritate my shoulder and lead to shoulder problems — the last thing I want.

On jump rope, I think I may be at a point where I want to bump it to 2 Tabata sets. Not quite yet, but close.

All in all, it was a good workout. I’m really stoked about my press performance.