It’s not a PR, but it’s a big improvement vs. last cycle.

Wendler 5/3/1 program, cycle 15, week 3

• 5/3/1 – Squat (working max: 280#)
  • 2x5x45 (warmup)
  • 1x5x115
  • 1x5x140
  • 1x3x170
  • 1x5x215 (work)
  • 1x3x240
  • 1x3x270
• Asst. #1 – Squat
  • 1 x 5 x 225
  • 1 x 9 x 185
  • 1 x 7 x 185
  • 1 x 10 x 135
  • 1 x 10 x 135
• Asst. #2A – Pulldown Abs
  • 3 x 15 x 120
• Asst. #2B – Pullthroughs
  • 3 x 15 x 100
• Foam Rolling

Last cycle I nearly bombed out getting 270 for even 1 rep. I kept my squat weights the same for this cycle, and every squat workout had an increase in reps. So getting a triple today was awesome. In fact, the triple felt really damn good. I’m finding that I need the bar a little lower on my shoulders… it’s crept up, but a lower position does work my leverages better and I can hold my torso better throughout the movement. So I’m stoked.

I’m trying to decide what to do for next cycle tho, given I only got 3 reps. Should I keep the weights the same and continue for rep PR’s? Or should I increase weight? And if I do, do I go up 10# or maybe only just 5? I’m kinda leaning towards a 5# increase with reps about the same (e.g. if I get at least a triple with 275# on 5/3/1 week next cycle, I’ll be cool with that).

The squat assistance… deep deep deep is the order of the day. Really make the glutes and hams do the work. And to that end, the pullthroughs? Hell… 3x15x100 was enough. That really burned the hell out of my glutes and hams. So yeah, I dig that exercise, tho I feel like a perverted goober doing it. 🙂 It’s a nice way to push the posterior a little more, y’know? We’ll see after a few cycles how much it’s helped.

Felt really damn good about this workout…. probably felt better than the guy that got arrested just outside the gym. While I was warming up for squats, I see red and blue flashing lights — 4 Austin Police cars — four — pulling over a car just in front of the gym. Guns drawn. Dude winds up in handcuffs. Nothing too major, but I did wonder if I needed to duck and cover. No idea what it was all about…. but I had squats to do.