5/26/17
Weight: 211.4, 211.8
OH Press
75% 120 x 5
85% 135 x 3
95% 150 x 1+ (9 total)
Assistance:
Smith Machine High Pulls (No leg drive)
-5 x 15 @ 95
Swiss Bar Z Press
-5 x 5 @ 90 (Too Easy)
-5 x 8 @ 90 (Better)
Note: Up the weight
Rear Delt Raise
-4 x 20 @ 20
External Rotation
-3 x 15 @ 15
Seated Plate Raise
-4 x 15 @ 35
Lateral Raises
-3 x 15 @ 20
Close Grip Tri Extensions
-3 x 20 @ 60
Standing Abs (w/ Rope)
-6 x 12-15
Note: Supersetted w/ last two exercises
Good press day, wasn’t sure how 150 would feel as I’m fairly certain I’m over my original TM at this point, felt really good for 7, bit of a struggle on 8, and a grind on 9, but no leg drive, and solid lock out.
I feel like I’m making newbie gains, I haven’t missed a rep (hell, haven’t hit anything below 8 on my plus sets) since I started using the 5/3/1 progression, haven’t stalled, nothing. I’m feeling pretty charmed at the moment, but it amazes me how just off the rails I’ve been for years when it comes to progression and understanding how to get stronger! I’m thankful for figuring it out now, but wish I had stumbled upon it sooner, it is equal parts exciting and disheartening, “The sky is the limit!” mixed with, “Imagine where I could have been.”
End of the ramblings of a young, old man.