Press for 180×5 – which is an all time rep PR, but it wasn’t what I wanted.

I really wanted to get 6 today, but it wasn’t to be. Still, 5 is a PR and solid progress. I’ll take it.

Down sets felt really solid. Constant progress here too.

Rows, happy to keep upping the weight there. I could have done more but I stopped at 8 because I didn’t want to exhaust myself for the top Press set.

Still loving the wide-grip pulldowns – I get such a lat squeeze.

JM Press I continue to dial in the technique on that. I remember a cue, I think from Dave Tate, to treat it like you were in the Smith Machine, with the bar riding up and down that fixed plane.

And the 100 rep curls? I used to love it, now I hate it. I keep wanting to skip it… but I keep doing it, and will keep doing it.

Next week starts cycle 5. I’ll up the weights, going to decrease some supplemental work just a bit (e.g. instead of 5×10 will be 4×10), but otherwise keep things where they are. I expect progress will be good, and I’m happy next week is a 5’s week — especially for squat — as an opportunity for lighter weights and more opportunities to dial in technique.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

• Press
  • bar x 10
  • 75 x 5
  • 95 x 5
  • 115 x 3
  • 140 x 5
  • 160 x 3
  • 180 x 5 (rep PR)
  • 115 x 10
  • 115 x 10
  • 115 x 10
  • 115 x 9
  • 115 x 8
• Bent-over Lateral Raises (superset with press warm-up sets)
  • 20e x 15
  • 20e x 15
  • 20e x 15
  • 20e x 15
• Barbell Rows (superset with press work sets)
  • 185 x 8
  • 185 x 8
  • 185 x 8
• Wide-grip Pulldowns
  • 105 x 10
  • 145 x 10
  • 145 x 10
  • 145 x 10
  • 145 x 8
• JM Press
  • 95 x 10
  • 95 x 10
  • 95 x 10
  • 95 x 10
• BB Curl (100 rep protocol)
  • 45 x 100