5/3/1 RELOADED CYCLE 8 WEEK 1 BENCH PRESS
Special shout out to Big Al to express my gratitude for teaching me how to bench properly
Since joining the forum and getting to know all of you, I have discovered why my lifts were in a perpetual plateau for years and years - I wasn't doing some of them, like benching, with proper technique. Well, that's all history now. Is my form perfect? Nope. Will it ever be perfect? Probably not. But now I have a solid base on which to build upon to reach my goals. Thanks, from the bottom of my heart, to all of you!!
Bench Press 5/3/1
(175 X3) 175 X3
(197.5 X3) 197.5 X3
(222.5 X3) 225 X6
My previous best at 225 was 5 reps. I wasn't going to take a vid today, but on my 1st 2 531 sets I was getting such good leg drive, I quickly set up the camera because I wanted to show Al that I finally figured it out. It was amazing. I could really feel the leg drive helping me power up the bar. Very emotional morning today
Here's the vid:
The 3rd single went up just as smooth as the 1st
My 1 RM is 250 lbs!!
Incline DB Bench
90 X9 PB +5 lbs
I have maxed out my Bowflex DB's for benching.
230 X7 PB +5 lbs
50 Total reps PB +10 Reps
Al - these were absolute torture. There was smoke coming from my lats. Severe DOMS. The last set was pure agony
Another thing I have noticed of late is that I do not fade, fizzle, and fatigue anymore as the sets roll on. I used to always do this and it was so annoying. On the chins, I lowered the reps to 3 per set in order to keep good form on all reps.
Deads are on tap for Saturday AM. Money set is 410 X3. I will be ecstatic to get 6 reps. 7 reps will make me get emotional I am sure. Singles are set at 430