2012-03-05 workout – Wendler 5/3/1 program, cycle 7, Press 1

Today begins not just cycle 7, but I’m embarking on the “BBB 3 Month Challenge”.

“Week ” – BBB 3 Month Challenge

  • “5 Reps” – Press (working max:155#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x5x100 (work)
    • 1x5x120
    • 1x5x135
  • Asst. #1A – Bench Press
    • 5 x 10 x 115
  • Asst. #1B – Chinups (supersetted with Bench Press)
    • 3 x 3 x BW
    • 2 x 1 full rep, 2 negatives 2 BW
  • Asst. #2 – Face Pulls
    • 1 x 10 x 30
    • 1 x 10 x 40
    • 1 x 10 x 50
  • Asst. #3 – DB Hammer Curls
    • 3 x 10 x 30
  • Foam Rolling

I figured to go for it. I’m going to try the BBB 3 Month Challenge. I see no reason not to do it and every reason to do it. It’s simpler, it’s direct, and it’s going to kick my ass. However, it’ll take me 4 months to do it because I can only get to the gym 3x a week and not 4. Such is life.

I’m a little bummed that I can’t work to get rep maxes, but so long as there’s still strength growth, who cares. And if there’s some good muscle mass growth, all the better. 5/3/1 is about smart gains over the long haul.

As for today, the pressing felt OK but not great. My breathing was off, my head wasn’t feeling right, and I just didn’t have the tightness I needed throughout the movements. I figure if I actually tried for a rep max today on the 135 press I wouldn’t have done it. Couple weeks ago I did 135 for 7 and I actually am not sure I would have made that today. Just didn’t have the groove.

On bench, I can certainly do more than 115 and have been. But, I’m going to follow the program: first month is 50% of your working max, and so there I shall start. Thus all went fine. I of course supersetted this with chins and I am going for sets of 3 reps now. I didn’t get 3 full reps across all 5 sets, the last 2 sets getting 1 rep and then having to do 2 negatives. That’s OK in my book. I want to do “3 reps” no matter what it takes, and as each workout progresses I’ll work closer to 5 full sets of 3 full reps across. I’ll get there.

On face pulls… never done that exercise before so I had no idea where to start. I just picked 30 and that was WAY too light. Worked my way up to 50 and ran out of sets. ๐Ÿ™‚ I’ll start at 50 next time and see where to go from there.

And I chose to do DB hammer curls because they work my grip and forearms more. Grip is more important than H000ge bicepts.

I didn’t feel mega killed by today’s workout, but this is only the beginning. I know I’m gonna be sore. ๐Ÿ™‚

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