3 out of 4 PR’s ain’t bad.

Wendler 5/3/1 program, cycle 24, week 3

• Work Set – Press (working max: 160#)
  • 45 x 5 x 2 sets (warmup)
  • 65 x 5
  • 80 x 5
  • 95 x 3
  • 120 x 5 (work)
  • 140 x 3
  • 155 x 4 (rep PR)
  • 165 x 1 (Joker Set) (PR)
• Assistance – Seated Rows (superset with all pressing)
  • 85 x 10 x 7 sets
• Foam Rolling

Despite my shoulder pain — which is improving — I was not going to miss Pressing. Main reason was it’s the one movement I knew, going into the cycles, that was going to be a breakthrough PR opportunity. My prior best was 155×3. The schedule was for 155 so, get 4 and I’m on my way. But with the shoulder pain, I opted to take it as it came.

And it went better than expected.

My shoulder still hurts, but I can at least now move through a full range of motion with only minor pain. Lots of rest, food, and Advil. I figure after deload week I ought to be good.

I did do the rows during my warm-up sets, and did after the 120, but after that opted to stop to not risk aggravating things. The 140 went up easy and I knew 155 would be fine. Sure enough it was. Got 4 with just a hint of struggle on the 4th rep lockout, but I got there. Good enough, PR set, rack it.

Felt so good, I said screw it and hit 165 for 1. That’s a true PR. Left it there. Did 3×10 of the rows and called it a day.

I gotta say, this cycle surpassed my expectations. I PR’d on everything but bench, and I’m sure that would have been a PR too if not for the weird shoulder/arm injury. If I look at the pure total on squat, bench, and deadlift, I’m at 950. Yeah I know, it’s not a real total cause it’s not at a meet on the platform, but shit… for just improving my life? it’s a start. 50 away from that goal of 1000… I can taste it.

I even thought it was cool how I’m 20 away from pressing 185. That’s been a goal too because it seemed so far away that I didn’t even consider it, but now, it’s within reach. How cool. Squatting 315 doesn’t seem far away either. I broke 4 wheels on deadlift, and I should be on track to be benching over 2 wheels normally. Really folks, while it may be nothing monumental in the world of powerlifting, damn it’s the best I’ve ever done and I’m happy for how far I’ve progressed down this road.

Looking ahead, I was “this close” to a Cube switch, but I think I’ll finish out the year on 5/3/1 then consider my options. I’ll do another “6 week cycle”, which should take me through the end of the year. Overall the approach will remain the same. And eating a lot, resting a lot, and being “tight tight tight” when I lift… making a lot of difference.

After that will I Cube? I really think I should. I just need to get off my duff and contact Corey Hayes about Cube Extreme. I think that’s going to be the only way I can manage Cube (1 hour, 3x week).