Snappin' shit up with the 120's. Up +3 reps since beginning DB bench work.
Slowly but surely my bench is improving. I've been trying to get leg drive into my bench, but I think my gym floor is too slippery. Argh. Anyway, I continue to just hit the prescribed reps, and, if I feel like it, a few submax singles as well. I also continue to push my assistance work, and as a result, my dumbbell benching has improved noticeably. I have also begun to incorporate some paused barbell benching at the end of the workout. Again, I've been doing things differently on bench as compared to the other 3 main lifts, since bench seems to respond better to sets that don't go to failure. I'm also having fun with the dumbbells and the paused bench sets. I hope these help me reach the 300lb goal in the next month or two.
Goals for today:
215x5
245x3
275x1
Lifted:
215x5
245x3
275x1
285x1
290x1 (lifetime pr)
Assistance work:
Dumbbell pyramid: 100x3, 110x3, 120x6, 110x3, 100x13 (bolded sets are the ones I push)
Im on cycle 3 of 5/3/1, but so far the bench seems to be regressing while the others are improving.
Whats your advice after going so many cycles of 5/3/1? Leave more in the tank I suppose was one you wrote in the post, does that mean you often just do the required reps even on the 1 day?
Do you always do singles at the end or was that just today?
Yes, I have just been hitting the prescribed reps. I don't always do singles afterwards. What I'd recommend is doing the prescribed reps, the do a reverse pyramid, where you repeat working sets 2 and 1 after doing the 3rd one. Hope that helps.
Im on cycle 3 of 5/3/1, but so far the bench seems to be regressing while the others are improving.
ReplyDeleteWhats your advice after going so many cycles of 5/3/1? Leave more in the tank I suppose was one you wrote in the post, does that mean you often just do the required reps even on the 1 day?
Do you always do singles at the end or was that just today?
Yes, I have just been hitting the prescribed reps. I don't always do singles afterwards. What I'd recommend is doing the prescribed reps, the do a reverse pyramid, where you repeat working sets 2 and 1 after doing the 3rd one. Hope that helps.
ReplyDeleteRub some water on your shoe soles to help with the floor slippage.
ReplyDelete