Wednesday, July 6, 2011

Entry #905

Walked out on my job. Felt great.

Deadlifts:
320 x 5 (pronated)
365 x 3 (pronated)
405 x 9
> Awesome, haha. Could have done 405 overhand but reps were too high for that.

Two days before:

Overhead press:
142.5 x 5
160 x 3
180 x 5

5/3/1 is such a great program, but this is my max week and I'm doing reps higher than 8. Thinking about adding a fifth microcycle for 1-3 reps at an estimated max with no percentages involved, then deloading. Or, I could deload as normal and then repeat the four weeks with the same max estimates, only this time nixing the 90% rule. On the third week I could do the plan of getting rid of percentages for maxes. That might be better for recovery than just an extra week added on, and it would make for a longer preparatory period ala Bill Starr.

5 comments:

  1. Why did you walk out?

    ReplyDelete
  2. They don't let him fap at work. That's why he said "Felt great."

    ReplyDelete
  3. From what I've read, most early cycles of 5/3/1 start with very high reps in the max category, but as you stay on it ends up taking it's toll.  I wouldn't make any changes personally, and just keep making gains and adding to your base percentage.  It's a good way to keep up the lifting momentum.

    ReplyDelete
  4. Johnathan CroachmuinJuly 7, 2011 at 6:00 AM

    maybe you should take your self-righteous know it all attitude and shove it up your immigrant ass you faggot

    and dre is an actual homo. no joke.

    ReplyDelete
  5. @Fighter_and_Writer: Funny, I was thinking exactly that today when I got only 5 reps on my bench press compared to 8 on my last max day. Thanks for the input.@Johnathon Croachmuin: Gross, don't hit on me.

    ReplyDelete