Wendler 5/3/1 program, cycle 16, week 1

• Work Set – Bench Press (working max: 225#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x115
  • 1x3x135
  • 1x5x150 (work)
  • 1x5x170
  • 1x7x195
• Asst. #1 – Bench Press
  • 1 x 6 x 185
  • 1 x 8 x 165
  • 1 x 7 x 145
  • 1 x 5 x 135
  • 1 x 10 x 95
• Asst. #2 – Pullups (band assisted)
  • 5 x 5/5/5/4/4 x BW
• Asst. #3 – Stuff
  • 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

I feel so weak. But I know it’s because of a technique change. I am wearing the wrist wraps so I can get a better feel for the straight wrists — made a difference when I went to the assistance benching because I did that without the wraps and I was much more aware of my wrist position. This is just what I wanted — use ’em to help me learn. But I did notice because of that preoccupation I then lost a lot of body tightness and leg drive. Well, one can only focus on so much. It’ll all come back. Oh, the other thing I really focused on was elbow tuck on the way down. I have to tuck a lot more than I think to get the right amount of tuck.

But hey… if I get improved technique, less shoulder issues, great.

Speaking of the shoulder, I did opt to try pull-ups instead of chinups. I think the supination is just too much “twist” down my arms to my shoulders. But the pull-ups with a moderate grip width was actually quite comfortable. And yes, using bands helps… and I’ll just slowly work my way up with it all. Work to get 5 across, then 6 across, and so on.