I am basically restarting 5/3/1 after finishing 2 cycles. I strained my hip flexor on the deadload week on cycle 2, and had nagging ankle pain most of the time. That plus some personal issues and lack of motivation left me pretty much ending 5/3/1 in the first wave of cycle 3, and then taking a week off. I have had 1 ART session for the hip flexor. Things feel a lot better. I am also doing a stretch that may be helping (I haven't squatted yet, so I don't know). I am restating with my original maxes due to the fact that I have pretty much been out of commission for 2 weeks, and lost about 5lbs.
Bench: 225 = 202.5
Squat: 265 = 238.5
Military: 135 = 121.5
Deadlift: 405 = 328.5
* actually going with 80% on my deadlift because I suck at reps for deadlift, and I know my 405 isn't pretty
Also, I did the BBB assistance for the first 2 cycles, but am going to do some unilateral work to try to correct some imbalances.
Here was today:
Cycle 1, Wave 1, Bench Day
warmup: http://www.youtube.com/watch?v=cgxr6xAB5ZM (except I can't do everything as long as he recommends (30-45 secs), but I am working up to it)
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
Back off Set:
125 (1x10 @ 60%)
And then did 2x12 arm superset
My setup on the last set of bench sucked. Right when I started to unrack I felt my wrist wraps loosen. I didn't get much of an arch or leg drive.
As far as DB bench, I am trying to keep my rests 60-90 secs, and I am going as low as possible, and tucking my elbows, and touching my nipples with the DB's.
Kroc Rows are good.. I am using straps for the all out set.
Face pulls I am trying to squeeze for 1 sec at retraction, and then relax 1 sec before pulling again.
Arms are just 2 quick supersets 8-15 reps, doesn't really matter weight or progression to me.
I am squatting tomorrow, and I have an ART session Thursday morning.