5/3/1 Cycle 1 Week 3
jump rope, pullups, mobility drills
Pullups - 1, 2, 3, 4, 3, 10 seconds rest between sets, +60 secs rest, 4
Hanging knee raise - 5, 4, 3, 3, 3
Back raise - 3x5, 30 secs rest between sets
Felt good going in today - was looking forward to some nice deadlifts even though my right hamstring is still cramped. It's gotten better since yesterday though. I was a bit unsure of how it would affect my deadlifts today, but I didn't notice it at all. I set my goal at 5 on the heavy set and hit it handily. The 3rd rep bounced on the floor, but the rest were let down properly. I felt like I had a little left in the tank, such that I might have been able to grind out a 6th rep (and suffered the consequence of a sore lower back for the next few days) but decided to leave it at 5. I tried to do leg raises but couldn't even get my legs up once, so decided to do knee raises instead. Cut the back raises way short. I wanted to get a little work on the hamstrings to loosen them up a little, but didn't want to really stress them at all.
I'm going to test my maxes in 2 months. 3rd week in August - 2 more cycles. Should be able to hit 190 strict OHP, 500 Deadlift, 270 Bench, and 395 Squat (may go for 400).
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole