Grinding out the reps in OHP. Quite tough, but there is progress. Next week will up TM from 50 to 52.5. 5x5 sets will be upped to 42.5.
Benchpress
72.5x5
72.5x5
72.5x5
72.5x5
72.5x5
Bench is fine. Will be good to up to 75 next cycle. Don’t feel like I need more pressing exercises I’m the program yet. Will see when I get further into it, might add dips or skull crushers.
Lat pull down
3x10
No conditioning today. Will do it either tomorrow or in the weekend.
DL felt pretty good today. 130 was not that heavy, and 135 at the end of the next cycle should be very doable without pushing myself too close to my max. Upping my TM by 5kg to 122.5 next cycle.
Squat
50x8
80x1
85x5
85x5
85x5
85x5
85x5
Squats are easy. Will do 90 in my next cycle for 5x5.
Bench was no problem. 100x1 should be easy by now- assuming I work a bit on lifting heavy weights. Feel no need to up my TM tho, as I would like to keep a slow progress.
OHP
42.5x5
42.5x5
42.5x5
42.5x5
42.5x5
Felt very good today. Good speed and good control.
Bench get much heavier than normal. Hope it will improve through the cycle. Went out yesterday for work, and didn’t feel that good today. Went to do the lifts anyways.
Before the session I set a target of 17 reps, so I pushed through. Grasping for air after that set. On the positive side, the two jokers felt easy after it.
Deadlift
105x5
105x5
105x5
105x5
105x5
Tried out a new grip technique from Rip. Didn’t like it. Last set was the easiest.
Please to be explaining these “joker” sets. I presume this is yet another variation of 531 that I am clueless about, or it is part of FSL or something.
The jokers were part of the second book, I think. The beyond. The concept is that on days you feel good, you can take another set or two where you increase the weight in 5-10% increments. It’s a form of auto regulation. You’re not supposed to do this in every workout, only when you feel extra good.
I’m failing on the last point, hehe. The way I incorporate them is by using one or two set at 5-10% above my PR set.
I expect to take a break from training for some time, due to the corona virus. I’m considering to buy a kettlebell or two. Will go to the gym a last time today to test them.