I was not expecting today to be so awesome.
Wendler 5/3/1 program, cycle 22, week 3
- Work Set – Bench Press (working max: 215#)
- 2x5x45 (warmup)
- 1x5x165 (work)
- Assistance – DB Incline Press
- 5 x 10/10/10/10/12 x 50
- Assistance – Band-assist pull-ups (superset with all pressing)
- 12 x 3 (8 on last set) x bw
- Assistance – Seated cable rows
- 3 x 15 x 70
Today just felt awesome. Well, it didn’t start out that way. Drag-ass out of bed, and the first few sets felt really heavy. As I went along, something in my right wrist didn’t feel good, so I decided I would wrap my wrists for the last set. And when I hit that last set, cranked down the belt, wrapped the wrists tight, hit some ammonia (still experimenting with it), and cranked out 6 easily. I should have stopped there, but something just said to do more so I did. Yeah my butt lost contact with the bench, and rep 8 had to work for the lock-out, but I just felt like really going for it. Looking back over my logs, that ties a rep record @ 205, so that’s cool. I mean, last cycle I did 6 @ 200, so 8 at 205 was really cool. I just felt really awesome.
And it shows as I moved into assistance work, because usually cranking that hard during the work sets and my assistance work can’t crank so hard, but look… I hit the inclines fine and even AMRAP’d it on the last set. Only 12 but still. I also superset band-assisted pull-ups with every pressing set with AMRAP on the last set. I really am liking this and my shoulders are ok with it, so I’ll slowly increase this next cycle (4 reps per set, at least).
Last thing was seated cable rows. I’m searching for what to do for superset with my pressing sets. Sure, face pulls, but I want something a little heavier, more substantial, but also not something that will detract from the main lift. Rows make sense, but full on rows felt like it’d risk detracting. I thought why not, try the seated (cable) rows. I figured it wouldn’t hurt, but I didn’t realize how good it would be! The pull at the bottom actually did a nice number on my upper back and shoulder area, in terms of stretching and popping some stuff in my spine (in a good way). The squeeze, the constant tension, really pinching the shoulder blades together, yeah, I think this might work out better than expected. I’m sure I’ll drop the weight down around 50 and drop the reps to 10 max and see how it goes. But preliminary assessment is it’s worth a shot.
I like the refined approach I’m taking to my lifting.
I don’t know why things were so awesome today. Might be the diet change. I’m not strictly following CBL any more, but keeping the basic idea of no carbs for the most part, a refeed the night prior to a training session, but allowing myself to more freely eat carbs over the weekends. I am thinking the fuel is helping. Makes sense. If it means it makes my fat loss slower, but becomes a more solid eating program that I can stick with without much effort, then I’ll go with it.
As for the ammonia, I’m still playing with it. It’s interesting. I cannot shove it up my nose and inhale deeply like I see the pros do… but I get a fair shot of it. I think what’s changing for me is not feeling like I have to inhale then get into the lift “before it wears off”. No, let it wear off. Don’t rush into it. Inhale it, let it clear the mind, get the focus, but just let it be and get into the lift as normal. It’s interesting stuff for sure.