Today just felt good, on many levels. 🙂
First, 10 good reps with 225. Well, 9 good reps and on 10 form started to break down, so I racked it. Racked it anyways because the 10-rep threshold. But whatever. That’s a great PR for me on bench press. After logging it in RepCount I checked stats and it said my 1RM calculates to 300#. I know that’s not true, but it was kinda cool to see “300”. As well, for comparison against prior bench sessions for sure it’s progress — hell, that’s obvious just hitting 10 reps at 225 (a 10RM PR)! What I do believe tho is that my lifetime 1RM PR of 255? That I’m pretty sure right now I could exceed that number.
I was also really happy because technique was pretty darn solid today. Heck, unracking the bar a few times and the bar felt lighter than the prior set. Leg drive was good, chest positioning, everything was just “on” today. That felt good.
Everything else just chugged along well. No complaints.
One thought I have had is that next cycle I might swap out shrugs. I’m making good progress with this particular program, so I really see no reason to change it much. If anything, changes are minor things like trying to not create or aggravate problems (e.g. elbow pain, so I ditched chin-ups and do pull-ups instead), or trying to ensure “well-roundedness” (e.g. added in a bit of calf work, despite calves not being addressed in the original SST). In this case, I’d like to get my shoulders a little more work, so I’m thinking about swapping shrugs out and upright rows in (I get good anterior and posterior work, so this is to add a little medial; again, well-roundedness). But a particular flavor of upright rows. Some time ago I read something from Mike Israetel about dumbbell upright rows. I’ve always done upright rows with a barbell, and I’ve wanted to try out a DB-variation. As well, I’d like to try really light weights and have the form be very shoulder-only. Usually with the BB the row is truly a row, getting all the arm into the mix (I’ll get a good biceps pump). Well, I want to try just moving the shoulder and upper arm, with the arm muscles only involved to hold onto the dumbbell. And I think DB will be better here than BB because it should give a freer range of motion. In the past this exercise has hit my traps and medial delts (and biceps) pretty well, so I’d like to try this variation and see what it does for me.
Anyways, great way to start the day!
5/3/1 Simplest Strength Template
- Bench Press
- bar x whatever
- 95 x 5 (warmup sets superset with band pull-aparts)
- 120 x 5
- 145 x 3
- 180 x 5 (work sets superset with neutral-grip pull-ups)
- 205 x 3
- 225 x 10 (10RM PR)
- Incline Press
- 140 x 5 (sets superset with neutral-grip pull-ups)
- 160 x 5
- 185 x 5
- Cable Rows
- 110 x 20
- 110 x 16
- 110 x 12
- 215 x 20
- 215 x 18
- 215 x 14
- V-bar pressdowns (superset with curls)
- 55 x 20
- 55 x 20
- 55 x 14
- Hammer Curls (alternate, across body)
- 25e x 20
- 25e x 20
- 25e x 12