Tuesday, December 18, 2012

5/3/1: Bench Press 5s Week

Tested RMs (in pounds):
Flat Bench Press: 205 (based on 185-lbs 5RM)
13" SSB Box Squat: 285 (based on 1RM)
LifeFitness ISO Shoulder Press: 108 (based on 105-lbs 2RM)
Conventional Deadlift: 355 (based on 1RM)

Starting RMs for 5/3/1 (85% of 1RM to start):
Flat Bench Press: 175
13" SSB Box Squat: 242
LifeFitness ISO Shoulder Press: 91.8
Conventional Deadlift: 355 (based on 1RM)

Flat Bench Press: 65x5 and kept adding 20 pounds until I barely hit 5RM with 185.  This was a test.

4-Board Press: 135x10x2.  Both were rep out sets.  I'm using the WSF4SB3 template and using lock out/tricep movements for the rep out sets)

LifeFitness ISO Front Pulldown: started at 30x5 and kept adding 10 pounds until I could not hit a 5RM, 80x4.  Since this was a max test, I dropped the rowing movement that was to follow.

Behind The Back Shrug: 110x9x5

LifeFitness Bicep Curls: 50x8x4

Captains of Crush Gripper (Trainer): 5 sets of 2

Skipped the abs and cardio today. 

I decided to stick with 5/3/1.  I was going to use single leg movements to prepare but almost forgot that this was no longer about preparing to get strong.  I was going to use conjugate/Westside-style but since I wanted to work on conditioning more, something had to give and I wanted to get confidence back in my main lifts before experimenting.  Since my core needs a lot of work, I wanted to be able to fit it seriously, and thought it would be wise to start lighter than 90% of 1RM.  And since I wanted to do the support work I thought helped best, I used WSFSB3 for the assistance template.

And so it begins.  I will refiine it as I go.

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