Cycle 8 Week 2 Deads

135X10, 225X10, 315X5
335X5, 385X5, 430X5 rep PR

Im pretty sure 430X5 is a rep PR for me. Felt good and probably had 1 more in me.

Good mornings - 95X8X3. I haven't done these in a while, so I started light and focused on form. I am going to gradually work up to heavier good morning in hopes that it will help my deadlift eventually.

DB Upright Row - 35X12X2
Cable Upright Row - 140X8X2

Supersetted both sets of rows.

Cycle 8 Week 2 Bench Assist

BB OHP - 135X15, 185X8, X8, X6
CGBP - 295X3X3
Skullcrushers - 125X10, X10, X8
DB Lateral Raise - 30X10X2
Cable Crossover - 60X12X2
Tri Pressdown - 70X15, X13

Cycle 8 Week 1 Squats

135X15, 225X10, 315X10

330X3, 385X3, 425X3, 475X1, 505X1 - breaks my PR and would reset the provincial record. Was tough, but had a little more in the tank.

405X5, 365X10 - Also a rep PR. Almost killed me.

That ends week 1 of Cycle 8. Not a bad week with a bench and squat PR. Week 2 starts tomorrow with bench assist day.

Cycle 8 Week 1 Bench.

135X20, 225X12
5/3/1 work sets -
285X3, 315X3, 330X3 paused.

Had a liftoff so went for another PR -
385X1 paused. I knew that if I had a liftoff and handoff I could do more.
400X0. Tried to join the 400 club but no go. Really close though, got it off chest and stalled about halfway. I will get it soon.
315X5, X4, X4
225X8 with a pause halfway down and explode up.

Just stuck with the Barbell today. Squats tomorrow to finish off week 1. Need to rest the shoulders for a few days before benching again.

Cycle 8 Week 1 Deads

Following through on my goal to do more core and back work;

BW Chins neutral grip - X9, X8, X5
EZ Curls - 75X12X3
Snatch Grip (giggity) High Pulls - 115X7, X8, 135X8, X7
Kroc Rows - 85X10X3
Hanging Knee Raises - 3 sets of 20
Rack Pulls just below knee - 405X5X3

Did the rack pulls to work on mid lift and lockout. I think every other week I will do this or some sort of accessory to the deadlift instead of conventional deads from the floor.

Bench tomorrow

Cycle 8 Week 1 Bench Assist. Start of Cycle 8

The start of my 8th cycle of the 5/3/1 program. Admittedly I have added or omitted some minor things from the program to suit my needs, and I think I am getting close to dialing things in. Of course workouts will evolve, but I'm still setting PR's and making gains so why fix what isnt broken. Some things I am going to try and add are more core work (abs and good mornings), more pullups, and at least some conditioning.

Seated BB OHP - 185X6, X6, X5
Pin Presses - 275X3, 285X3X2
CGBP - 275X5X3
Skullcrushers - 125X7X2
DB Flyes - 30X8X2
Tri Pressdown - 70X12X2

Did the tri pressdowns on the lat pulldown with 35's instead of on the cable crossover machine. Different feel with more real weight.
I'm not sure, but as far as I can tell, my bench press going up is parallell to adding heavy barbell shoulder presses back into my repertoire. I wil continue to do them.

Cycle 7 Week Squats. End of Cycle 7

I took three loads of tree trunks to the dump before the workout so I was either really warmed up or already worn out.
135X15, 225X10, 315X8
350X5, 390X3, 430X1, 455X1
405X5, 315X10

Thats it for my 7th cycle of 5/3/1. I am going to start right into cycle 8 either tomorrow or the day after with bench assist day.