10/31 - off.
11/1 - 5-3-1 and 5-3-1 day
- Warm-up and then a lot of warm-up sets for Bench and Pendlay Rows.
c. 175x6 (had 2 more in me but no spotter, so stopped)
- Pendlay Rows
c. 175x10 (had maybe 2 more in me, but hamstring was getting tight)
- Hang Power Clean - Did some muscle snatches up to 135 for warm up sets.
c. 210x8 (had more here again, but was losing my grip)
- Finisher - 28 flights of stairs
So… Today, I was just feeling off, didn’t push anything. That said, second cycle of 5-3-1 and weights and reps are well up from first round - and I’m hitting my starting (90% estimate) training max for 6-10 reps with a little in the tank. That is a good sign. I’d guess I’m conservatively at 200 on bench and row, 250 hang power clean, and 380-390 squat.
The bench is embarrassing and abysmal, given that I was OH Pressing more than that 18 months ago, but with no pressing work for a LONG time, I’m taking that slow, and just want to ease back into heavier weights instead of risking injury.
Pretty happy with everything else, and will run through this at least 3 more times before I struggle on 5-3-1 day.