Beyond 5/3/1 1.2 Wednesday & Saturday - “Week Five”
BW: ?
TMs: 115 / 170 / 245 / 275
Didn’t think I’d be able to properly finish 5/3/1 1.2 with the final week of 5x5@75% work. But managed to get in a Wednesday session before catching my flight to the East Coast and, a few hours ago, managed to get in a Saturday session at the hotel here in NYC.
Nothing special. But I am little proud of myself for making the effort when it would have been easy to punk out and just blame it travails of travel days.
Wednesday
Squat
bar x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5 x 5
Deadlift
bar x 10
110 x 5
130 x 5
150 x 5
185 x 5
210 x 3 x 5
Saturday
Bench (DBs)
15 x 10
30 x 5
40 x 2
45 x 3
Press (DBs)
5 x 10
15 x 10
25 x 5 x 5
Face pulls
12.5 x 20
17.5 x 20
22.5 x 20
27.5 x 20
32.5 x 20
Technically speaking, I think I owe myself another session of 5x5@75% for the squat & the bench press if I’m going to truly follow the protocol. The challenge is deciding whether or not to do that on Monday or take advantage of the fact that my hotel gym has a Smith machine (!) and start my next cycle (BBB or Hardgainers).
Right now, I’m thinking I should just get that final session in on Monday, work on weak areas on Wednesday here at the hotel gym and on Friday when I get back to my own gym, and then start the new cycle on the first of October as originally planned.
P.S. I’ve been reading CT’s Four Seasons of Lifting. With the autumn officially starting today, I’m thinking it might be fun to do a little “seasonality” training. This would mean focusing on hypertrophy now through late December, powerlifting-style training at the start of the new year into late March, then turning to the metcon style conditioning over the late spring and summer months.
Still working on it, but thinking about scheduling this way for the next six-seven months:
Sept - Dec: BBB or Hardgainers
Dec - Mar: Beach Body