NOTE! If you’re reading this on Facebook – this might be the last post you see from me.

Facebook is changing how they allow 3rd party tools (like WordPress) to publish/share to Facebook. Since this syndicates to my personal Facebook page, well… it won’t any longer because Facebook. I’m not sure what I’ll do about it yet: maybe I’ll post then manually post to Facebook. I don’t know yet.

Best I can say? Come to the blog itself and click/tap on the Subscribe and follow the blog directly.

Anyways…

Today was good! Made up for yesterday’s crap. I set 2 rep PRs today!

The work up on the bench press went well. The 200 set was fast, very fast. I had to tell myself to slow down because I went too fast and got out of position.

When I did the 250, I just didn’t care: get as many reps as I can, leaving something in the tank. Getting 6 reps felt good, something still in the tank, racked it. Looked at my stats in RepCount — all-time rep PR there. Nice! While I was looking at stats I noticed I could set a rep PR on the 260 Joker set too if I hit it for 2 reps. So I did. Was not a struggle.

I’m really pleased with this. Looking at the trends, I can tell that I’m progressing, getting stronger. Slowly but steadily. I mean, back when I did the 1RM testing about 3 months ago, I benched 265 for a single and stopped – I knew I could do more but didn’t bother as that was good enough for my purposes. It’s paying off, because hitting 260 for 2 today AFTER so much work? Yeah, that’s getting stronger.

Downside? Irritated my arms/shoulders a bit. I also felt pretty beat up after yesterday’s squat session. I’m thinking next week’s deload may not be 7th week protocol but will really scale it back so I can rest and recoup a bit more.

Everything else was what it was. Things progressing nicely. Feeling good.

I do need to figure out exactly what the next 3 mesocycles will look like. I have an idea, just need to finalize it.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

• Bench Press
  • bar x 5
  • 105 x 5
  • 135 x 5
  • 160 x 3
  • 200 x 5
  • 225 x 3
  • 250 x 6 (all time rep PR)
  • 260 x 2 (Joker, and all time rep PR)
• Bent-over Lateral Raises (superset with bench warm-up sets)
  • 20e x 15
  • 20e x 15
  • 20e x 15
  • 20e x 15
• Neutral-Grip Pulldowns (superset with bench work sets)
  • 145 x 12
  • 145 x 12
  • 145 x 12
  • 145 x 12
• Kroc Rows (superset with bench FSL sets)
  • 60 x 10e
  • 60 x 10e
  • 60 x 28e
• Pushdowns
  • 100 x 20
  • 100 x 20
  • 100 x 15
• Cross-body alternating hammer curls (superset with Pushdowns)
  • 35e x 12
  • 35e x 11
  • 35e x 8