i’m officially done with the first week of 5/3/1. today was mys first day of week 2, in fact.
on my rep-out sets last week (minimum 5 reps; go till ya can’t go any more) i got 8 reps on deads (215#) bench (105#) and squat (135#), and a barely-there bare minimum on OHP (70#).
that taught me a couple of important things.
1. i’m way stronger than i thought. i was shooting for an 8-rep on pulls, but deadlifts are my strongest of the big three. no way did i think i could make 8 reps on bench that close to my max.
2. and no way did i think i was going to get 8 reps on squat. because, come on, my squat is crap.
3. …or is it? doing a lot of rotational ab work (booooo abs) is helping my hip flexors immensely, as is a new warm-up. i’m hammering my middle back (150 pullups a week, guys, come on) and it’s helping me stay tight and upright in the hole. my squat is a big mental game for me. once i get more confident, and as i continue to work on my posterior chain, i think it’s going to get crazy.
4. i also front squat 3×3 at 135# on friday. if we’re keeping track, my back squat 1RM was 130# in july. and i hammered out 3 triples at 135# on a freaking front squat. please refer to bullet point #1.
i’m liking 5/3/1 thus far. i chose the accessory option that is suuuuper high-volume (5×15 for everything) so while it takes a bit of time, it gives me the option to get my heart rate up and work on my weak spots. i’m also adding in a widowmaker set per lift, per week. this week it’s squats; next week i’ll bench it.
i have my eyes on blowing right through a 600# total at my next meet and making a move on 650#.
i should also maybe invest in some chalk, because this happened when i pulled 225# for 5 reps today:
i’m enjoying the program. i’m enjoying being challenged, and in turn being surprised at how much i have in there if i really dig my heels in.
it’s a good time to be a me.