I didn’t get what I wanted, but I guess I got what I needed.

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

• 5/3/1 – Bench Press (working max: 220# — NB: dropped from 240#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x110
  • 1x3x135
  • 1x5x165 (work)
  • 1x3x190
  • 1x6x210
• Asst. #1A – Bench Press
  • 1 x 6 x 185
  • 1 x 10 x 155
  • 1 x 5 x 155
  • 1 x 8 x 135
  • 1 x 9 x 120
• Asst. #1B – Chin-ups, band-assist, superset
  • 5x 5/5/5/4/4 x BW
• Pump superset
  • Flat Bench DB Flies
  • JM Press
  • Hammer Cheat Curls
  • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure
• Foam Rolling

I didn’t do what I wanted, but I reckon I got what I needed.

I reset my working max from 240# to 220#. Unusual to reset in the middle of a cycle, but why waste time? I’m trying to fix my bench press form, and dropping back in weight helps with that. And no question, form is impacted.

I videoed myself some and could see some things. First, I already knew my wrists weren’t fully straight. They weren’t totally flat back, but they could be straighter so I’m working on that (and I have a set of wrist wraps coming, which will likely help here). I also know to tuck my elbows and I do that, but I’m not doing it enough — the video doesn’t lie. So with straighter wrists and more tuck, that brought the bar lower (closer to my feet), which changed the bar path and leverages. It actually felt better on my shoulder when I did things right, but it also really screwed with my head and I just wasn’t where I should have been mentally — focused on too many things instead of being there in the moment. But it’s all good, because I got a lot of feedback and it was sorely evident my triceps suck and are weak. So, I shall continue on my program, with the extra arm work at the end… using lighter weights but ensuring full range and a solid lockout on any pressing movement. We’ll see where I end up after a few months.

You know… I haven’t had a deload week in ages, because of the former 2x week program. So having a deload next week feels strange, but I’m going to use it as opportunity to focus on form in both bench press and press.

Oh, and I need to remind myself to stop supersetting with chins. Chins are great, but are just putting too much stress on my shoulders *sigh*. It’s something I can manage, but when I switch gears from pressing to chinning, it’s just too much. *sigh* Just keep ’em straight.