5/3/1 - C4W2 - Press

Press:  5x30 + 5x40 + 3x50 + 3x55 + 3x65 + 7x75 (90.01 1RM) BBB Bench 50%:  3x8x75

Side Lateral – 2x12x10 Rear Laterals – 2x12x10 Barbell Curls – 12x40 + 10x40 + 8x40 + 7x40 Preacher Curls – 10x35 + 8x35 + 6x35 + 6x35

5/3/1 - C4W1 - Deadlift

Deadlift:  5x115 + 5x135 + 3x165 + 5x180 + 5x205 + 7x230 (276.04 1RM) BBB Squat 50%:  5x95 + 3x115 + 5x10x135

DB Row:  10x35 + 10x40 + 10x45 Chinup:  2 Lat Pulldown:  8x42.5 + 2x8x35

Today was pretty grueling.  Tried to maintain correct posture on the squats.  I'm noticing that I'm dropping the left side a bit.  Also the bar is creeping up causing my chest to cave in instead of being open.  Deadlifts were difficult today.  Was really focusing on form and technique.  A CSCS guy doing some shrugs complimented me on my form, woot!  No conditioning today, I was pretty spent after the session.  Legs were still pretty sore from the hill sprints and squats from Tuesday.  Pecs were also pretty sore from bench day.  The DB Flys definitely helped with engaging more pectoral muscles, woot again!

5/3/1 - C4W1 - Bench

Weight:  184lbs

Bench:  5x65 + 5x75+ 3x95 + 5x100 + 5x115 + 13x130 (195.08 1RM) BBB Press 50%:  3x10x55

Dips:  5xBW + 5xBW+5 + 5xBW+15 DB Bench:  3x8x35lb DB Fly:  10x10 + 10x15 + 10x20 Pushups:  11/8/8/6

Cycling:  2.0 miles

Switching things up ever so slightly.  Still 5/3/1 and also still BBB 3-month challenge.  But, switching out some of the accessories for more bodybuilding style lifting.  I still get my BBB in, but I'm tweaking the additional accessories to tailor more of a bodybuilding template.

The tweaked additional accessories were pulled from the bodybuilding template here:  http://www.jimwendler.com/2012/09/531-and-bodybuilding/