PR of 200 pounds overhead. That’s a cool milestone.

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Press. Top set 200×1. Lifetime PR. . Bar x 5, 95×5, 115×5, 135×3, 155×3, 175×1, 200×1 . Superset rear delt flies during warmup. BB rows during work sets. Finish with wide grip lat pulldowns. Light stuff as it’s deload week. . Continuing the deload week of “why not have fun”, but today instead of taking my training max (195) for reps, opted to go for it and break the 200# barrier. Got a little over-psyched, but hit it. Been looking forward to this milestone for a long time. . . . #gym #press #militarypress #pr #ignitefitnez #liftlocal #wendler531 #531 #200poundsisalways200pounds

A post shared by John Daub (@hsoisauce) on Sep 28, 2018 at 4:16am PDT

It’s deload week, and strictly speaking I should have just worked up to my training max of 195 for a single. But come on… being that close to such a milestone? I knew I could do it. So instead of the pattern this week of doing the training max for up to 3 reps, I opted to just hit the PR for 1 rep.

It was great.

However, I can see a few things from it:

• I can get over-psyched at times and that can throw me off.
• As a result, I wasn’t getting my breathing and setup right. All on me.
• Note the slight pause towards the top – lock-out. Hrm.

Anyways, overall happy with it.

Rest of the session was simple and easy, since deload.

5/3/1 (5th cycle, leader-2, 5/3/1+PR sets)

• Press
  • bar x 10
  • 95 x 5
  • 115 x 5
  • 135 x 3
  • 155 x 3
  • 175 x 1
  • 200 x 1 (PR)
• Bent-over Lateral Raises (superset with press warm-up sets)
  • 25e x 6
  • 25e x 6
  • 25e x 6
  • 25e x 6
• Barbell Rows (superset with press work sets)
  • 185 x 5
  • 185 x 5
  • 185 x 5
• Wide-grip Pulldowns
  • 105 x 10
  • 145 x 10
  • 145 x 10
• Stationary Bike
  • 10 min