And the first day of pressing is in the books.

Man, I really missed pressing. And I’m hoping it’s going to be good for my shoulders too, given the work and what’s involved in doing a proper press.

I do think I need to up the bent-over raises a bit. And man, I feel like I need more back work. I am not ready to adjust the program yet, but it’s on my mind.

Lying triceps extensions — these are the kind where your head is off the bench and the bar goes up over your head towards the floor. It’s not a skullcrusher to your forehead, it’s a larger range of motion. Still finding the right weight for it.

Anyways, not a bad start for a first week on the new program.

5/3/1 (Based on: Forever, BBB, 5’s PRO

• Press
  • bar x 5
  • 70 x 5
  • 85 x 5
  • 105 x 3
  • 115 x 5
  • 130 x 5
  • 150 x 5
  • 85 x 10
  • 85 x 10
  • 85 x 10
• Bent-over Lateral Raises (superset with press warm-up sets)
  • 10e x 12
  • 10e x 12
  • 10e x 12
• Normal-grip Pulldowns (superset with press work sets)
  • 125 x 12
  • 125 x 12
  • 125 x 12
• Split Squats (superset with press BBB sets)
  • BW x 10e
  • BW x 10e
  • BW x 10e
• Lying Triceps Extensions
  • 40 x 12
  • 60 x 12
  • 65 x 12
• Slant Board Sit-ups
  • 22 x 12
  • 22 x 12
  • 22 x 10