Good bench day.

Starting a new 3/5/1 cycle, with Jokers. And this Joker logically works up to the top Joker I did last session. What I like about it is as I’m hitting PRs there, which are generally touch-and-go, making this repeat be paused. It’s a good progression. The 290 felt good, heavy, close to my max. But hitting 295 at the end of this cycle seems do-able. And yes, 300 does as well.

I opted to not do just 3×10 supplemental bench work, instead changing to do pause benches (not Spoto Press, but full on rest on the chest, hold it there for 1-2 seconds, then go). It’s not so much working that bottom position, as it is just getting more comfortable with the pause.

Anyways, a pretty good day.

5/3/1 (8th cycle, 3+/5/1+PR, Joker)

• Bench Press
  • bar x 10
  • 115 x 5
  • 145 x 5
  • 175 x 3
  • 205 x 3
  • 230 x 3
  • 260 x 6 (rep PR tie)
  • 280 x 1 (Joker)
  • 290 x 1 (PR tie)
• Face Pulls (superset with bench warm-up sets)
  • 90 x 15
  • 90 x 15
  • 90 x 15
  • 90 x 15
• DB Rows (superset with bench work sets)
  • 105 x 10e
  • 105 x 10e
  • 105 x 10e
• Pause Bench Press
  • 185 x 5
  • 185 x 5
  • 185 x 5
• Narrow-Grip Pulldowns
  • 90 x 10
  • 125 x 12
  • 125 x 12
  • 125 x 12