Here ends another cycle.

Wendler 5/3/1 program, cycle 15, week 4

• Deload – Press (working max: 140#)
  • 2x5x45 (warmup)
  • 2x5x55
  • 2x5x70
  • 2x5x85
• Asst. #1 – Chin-ups, band-assisted
  • 4 x 7/7/4/3 x BW
• Pump superset
  • Upright rows
  • Triceps Pressdown
  • Scott Curls
  • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure

Nothing really to say. Just go in and do things. I did work on keeping a tight deathgrip while pressing — that helps everything like you wouldn’t believe. I just have to remember to do it — and keep doing it while the set progresses.

On chins, there’s no question that’s bugging my shoulders. I’m starting to wonder if I want to stay with chins with a narrow grip (e.g. thumbs almost touching) or just go to pull-ups (pronated grip) with a slightly wider grip. I could also do a neutral grip, but then the only neutral handles at the gym are of a single fixed width which may or may not help me. I played with these grips on the last 2 sets, but just didn’t have enough reps to see if it made a difference. I’ll keep playing with it.

Onwards to the next cycle!