OK, So I started a new 5/3/1 cycle last Sunday, with Dead Lifts, Today I did the Press and some assistance exercises I like. I have plateaued at the damned 1RM 105 once again, so Im staring at 90% of this:
1*10 @ 45 lbs
1*7 @ 55 lbs
1*5 @ 60 lbs
1*5 @ 70 lbs
1*5 @ 80 lbs
1*3 @ 90 lbs
Weaker on the Press than I wanted, but that's OK
10 @ 60 lbs, 9 @ 70 lbs, 2 @ 80 lbs--this is not too bad for me. I think Im using good form. One good thing about being 200 lbs is I've got a good solid weight to hold my self still when I do arm curls.
Ive decide to add Dumbell Rows. Not my favorite exercise, but Wendler reccommends that as an assist.
10 @ 35 lbs, 10 @ 40 lbs, 10 @ 45 lbs, 10 @ 50 lbs.
I did ...yes...1 ...unassisted Dip. I know, its lame. I need a machine assist for Chin Ups and Pull Ups. I need it for Dips too, but the damned machine is broken, so I forced myself to try one unassisted! I think Im going to try this twice a week: I like doing dips. Need to do more of them.
Breakfast: 9 egg whites, 1 egg yellow, 1 cup oatmeal with bluberries.
Lunch: green salad with about 1.5 cups of beans
15 oz Gatorade before workout, 2 scoops protein powder after with 2 pieces of fruit.
Dinner: a good chunck of turkey lasagna (I eat this about 50% of my dinners ) with roasted vegetables.
No cookies, candies, cakes, which is good.
Im going off to read 5/3/1 about assistance work.....