Little changes, hopefully longer-term improvement.
Wendler 5/3/1 program, cycle 20, week 2
- Work Set – Press (working max: 160#)
- 2x5x45 (warmup)
- 1x3x115 (work)
- Assistance – Press
- 5 x 10 x 85
- Assistance – Lat Pulldowns
- 3 x 25/15/15 x 90/100/95
- Rep work – DB Lat raises, Rope Triceps Pressdowns, Hammer Curls
I felt like I could have pressed out a lot more reps… but stick to prescribed reps. Two days from now starts the 5/3/1 week, so we’ll see how well this is working.
As I’ve been thinking about the path I’m on and how far to continue down it, I want to keep higher reps but make it more productive. The 100 rep stuff is kinda cool, but it’s a “straight set” so often the first 50 reps are kinda useless. So I’m upping the weight and dropping the reps, but adding in sets with about 60 seconds of rest. Strive for like 12-20 reps, 3-4 sets, using a weight that’s tough for that range. That’ll total me out to like 50-75 reps (depending how I structure it).
I think going really light was good tho, and it reinforces that if I’m not feeling it in the muscle (on the assistance work), then I’m too heavy or my form is sucking… either way, lighten up. I mean, this was the first time that I can remember feeling it so much in my back when I was doing the pulldowns. That was precisely the end I want to achieve, so that’s all good. This may be more productive for me.
So we’ll see. I’m thinking about evolution of things, but it’s going to take seeing how the 5/3/1 week goes before I make any decisions.