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