5/3/1 - C1W1 - Press
10 May 2014Press: 5x45 + 5x50+ 10x55 DB Rows: 3x10x50 Shrugs: 3x10x95
Short and sweet. Work took over my life for the last 2.5 weeks so I missed many days since. Training ADHD motivated me to move early onto Wendler's 5/3/1. I was really satisfied with this program when I did it 2 years ago. The weight progression is certainly slower on the lifts, but I was able to consistently break PRs and my strength shot through the roof. At one point was able to do 15 straight reps of 275 Deadlifts. Currently, I can struggle to maybe perform 5 reps at that weight. I had coupled the program using the 3-month challenge variation on the "Boring But Big" assistance work. It was very bland, but it certainly got my strength gains up. As of now, I haven't concretely decided what assistance work regimen I will follow. I'm more concerned with simply getting my core lift numbers up and maintaining a consistent training regimen.
My 1RM goals within the foreseeable future are:
315 Squat 375 Deadlift 185 Bench 135 Press/Clean 185 Row
The 315 Squat has been staring me dead in the eyes for the last 3 years and I've yet to conquer it. My Bench has also been stubborn over the last couple of years. With these 2 in mind, I think I'm going to gear my assistance towards trying to strengthen the weak points in each of the lifts.