Shoulder stretch, foam roller, leg stretch with bands
Warm up sets
Working sets:
340 x 5
390 x 3
435 x 3 (*PR for reps)
Foam roller
New PR today, very happy with getting 3 reps at that weight. The lifts felt strong and I feel that I went deep enough. Great way to end the week.
Shoulder stretch, foam roller
Warm up sets
Working sets:
195 x 5
220 x 3
245 x 2
Foam roller
Content with getting 2 reps of 245 on bench.
Worked with my friend a bit more as well, getting him ready to start 5/3/1. Today we worked on his 1RM for deadlifts and bench. He didn’t have much confidence starting out with deads, but as we progressed through warm ups and into his heavier weights his confidence picked up and he made some great lifts. I had him adding smaller weights to the end which seemed to not intimidate him. (yes, this was on purpose) Once he made his last lift I let him know he actually pulled 315. Should have seen how excited he was. This was much higher than he thought he could do originally, but as he went through his lifts, I knew it would be a safe lift for him. Great to see him happy about his deads. Now to work on his flexability.
Should stretching, foam roller
Warm up sets
Working sets:
130 x 5
145 x 3
165 x 1
Foam roller
Didn’t do any assistance work today; had an early meeting to kick off, plus, I have a friend at the gym who is starting the 5/3/1 training program as well. Today we worked on figuring out his 1RM for squat and military press, and a few pointers on form. We’ll likely work on his deadlifts and bench on Thursday.
Should stretching, foam roller, leg stretch with bands
Warm up sets Working sets: 370 x 5 420 x 3 470 x 1 (got all my calculated/scheduled lifts) 500 x 0 (*missed, 2 attempts) Foam roller I have to be honest, I’m irritated at myself for missing 500. I swore today was the day, but just didn’t have it in me. Slept well, think I had enough fuel going in to get through, but just seemed to not have it. 5/3/1 is a great program, but I can’t help but wonder if I should change it up a bit when I go for my 1RM PRs. Suggestions always welcome. Not going to dwell on it, I’ll get my 500 soon. Determined.Great time playing soccer today. Myself and coach against Ian’s entire soccer team. They kicked our butt and it was awesome. HAHA