2016-06-27 training log

Today was most excellent.

I’m going into the week very excited — it’s my first 5/3/1 week since returning to the 5/3/1 program. This is the fun week. 🙂 I’ve been very curious how things were going to go, and things started off well.

You really need to make your warmups count. Even when it’s just the empty bar, set up tight, do every rep as if it was setting a new 1RM. Sure, those first reps will be a little rough because you aren’t warmed up, but do them with that approach so when you get up there, the groove is greased. I mean, when I put on the belt and put the 200 on my back, it felt lighter than the 160. Confidence building for sure.

I did the 1+ set with the mentality of to just keep doing consecutive sets of 1 rep. That resets and allows things to go smooth, instead of smearing one rep into the next. Sure that’s fine on curls or whatever, but I like approaching it that way on these sets. When I got to 8 reps I finally felt the bar speed was slowing down enough that I should rack it — certainly the 1-2 left in the tank. What surprised me tho was afterwards looking in RepCount and seeing that last week I did 8 reps at 240 — same reps, 10# more weight. That’s a good sign. 🙂

So yeah, very good time.

Everything else was pretty much as per the SST.

On hypers, I am starting to approach them differently. Instead of thinking about raising my back up, I’m thinking about thrusting my hips forward. That does cause the execution to be different, and it’s more what I need. Going to keep going that route.

Anyways, very happy with things so far. Looking forward to how the rest of this 5/3/1 week works out. And yes, I’m strongly contemplating just diving into the next cycle with no deload — take it after that cycle). I feel very much on-track that I’ll be breaking my all-time 1RM’s before the end of the year (and probably sooner).

Music today: Slayer on shuffle.

5/3/1 Simplest Strength Template

  • Squats
    • bar x whatever
    • 105 x 5
    • 135 x 5
    • 160 x 3
    • 200 x 5
    • 225 x 3
    • 250 x 8 (8RM PR)
  • Straight-leg Deadlift
    • 185 x 5
    • 215 x 5
    • 240 x 5
  • Leg Curls
    • 30 x 20
    • 30 x 15
    • 30 x 12
  • Hyperextensions (superset with crunches)
    • BW x 15
    • BW x 15
    • BW x 15
  • Crunches
    • BW x 15
    • BW x 15
    • BW x 15

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