Wendler 5/3/1 program, cycle 25, week 3
- Work Set – Bench Press (working max: 230#)
- 45 x 5
- 45 x 5
- 95 x 5
- 115 x 5
- 140 x 3
- 175 x 5
- 200 x 3
- 220 x 5
- Face Pulls (superset with the bench press warm-up sets)
- 30 x 15 x 5
- Close-grip Bench Press
- 120 x 10 x 5
- T-Bar Rows (superset with the close-grip bench press)
- 90 X 12 X 5
- Seated cable rows
- 90 x 10 x 3
- A bunch of light rope-handle pressdowns, and empty-bar curls
- Foam Rolling
Felt solid today, despite starting off slow. Slept crappy last night, so I wasn’t going into the gym with the best feeling in the world. But I think my new “preworkout” of 25g whey isolate and 200mg caffeine capsule may be working out well. I get going, and just press.
I did do something different. For some reason I was motivated to wear wrist wraps today, so the last 3 sets were belt and wraps. Not sure how much it helped, but I felt strong and the 220×5 just felt good. I felt I could have done a couple more with looser form, but no point in that so I racked it. Still, I’m feeling a LOT better than I did last time when something in my shoulder just said “nope”. I’m expecting my work-up on the 5/3/1 week of the next cycle (2nd half of the 6-week program) to be nice.
Close-grips, making a firm effort to lock out every rep and hold the lock out for a second or so, to ensure lock-out.
The t-bars are still kinda weird because it feels like there’s no range of motion, but I cannot deny how they hit my back muscles like nothing else.
All in all, a solid session. Happy with it, even if it started off slow.