Good solid day.

While I’m only supposed to do prescribed reps and no rep PRs (on the main work), another reason I like going for 2 on the 1+ week is because it gives me assurance that I am still progressing and not regressing. If 1 rep is a struggle, it’s time to reset — but was it really 1 struggling rep? Or did I just have an off-day? 1 isn’t always enough data. Still, I want to go for more, I want to hit rep PRs, but that’s not for now.

That said, today went overall well and I am enjoying the rest-pause drop set at the end as that does give me something more.

Next week will be a deload, and the week after I’ll adjust the cycle a little more. Still keeping the basic template, but the drop set changes to a pyramid AMRAP. I’ll also add some intensity techniques like after the last set of raises and curls, some burns.

Anyways, good day.

Based upon 5/3/1 for Powerlifting, off-season for mass

• Press (superset with pulldowns)
  • bar x whatever
  • 70 x 5
  • 85 x 5
  • 100 x 3
  • 130 x 5
  • 145 x 3
  • 160 x 2
  • 130 x 12,3,1 (drop set, rest-pause)
• Behind-the-neck lat pulldowns
  • 85 x 15
  • 95 x 15
  • 105 x 15
  • 115 x 15
  • 115 x 15
  • 115 x 15
  • 115 x 15
• DB Shoulder Press
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
  • 55 x 10
• BB Curls
  • 60 x 10
  • 60 x 10
  • 60 x 10
  • 60 x 8
  • 60 x 7
• DB Rear Raises (superset with lat raises)
  • 15e x 12
  • 15e x 12
  • 15e x 12
• DB Lateral Raises
  • 20e x 10
  • 20e x 10
  • 20e x 8