Sunday 30/10/16 C1W3D4
Overhead press 27.5x5, 32.5x3, 37.5x8
super set with neutral grip chins BWx3x4
With my overhead press numbers being so small 5% makes virtually no difference, especially without microplates, so I threw on my training max for my 95% set. The 8th rep was a bit of a grind but I didn't wanna finish on 7. I'm very happy that I was able to do proper chin ups for the first time too, especially 3.
Dumbbell rows 16x15x3
Close grip bench 30x5, 40x5, 45x5
Lat pull down 40x10, dropset: 55x4, 50x4, 45x4, 40x5, 30x8, 20x10
That's it for my first cycle of 5/3/1. I'm not going to deload just yet I'll do that after my second cycle. As the book says I'll be adding 5kg to training max for lower body and 2.5kg to upper body. I'll be doing SST again until at least Christmas and keeping the same assistance exercises. So far I've enjoyed it and I seem to have gotten stronger.
Also worth noting I am doing 2 hours of martial arts every Monday and Tuesday evening which I will use as my conditioning. It usually involves at least 15 minutes of high intensity warm up and stretching followed by lots of pad work and then some sparring. As a result I'm going to try and train on Wednesday, Thursday, Saturday and Sunday unless I'm going to be busy. On the days where I don't hit my back directly in the gym I'm going to do 100 low intensity band pull aparts, although I may take Friday to rest completely. I'm also going to try and incorporate some light neck training twice a week but I will be less strict about this.
Training maxes for cycle 2:
Deadlift 95kg, front squat 55kg
Bench press 65kg, incline press 52.5kg
Squat 85kg, stiff leg deadlift 75kg
Overhead press 40kg, close grip bench 57.5kg