5/3/1 Full-Body: Cycle 3. Week 1. Bench

LRB Diet - Day 30

BW - 201 (I fucking knew that scale was wrong the other day)

Hypers - 5 sets of 15-20

Pause Squats -
BarX10
95, 135X5
155, 180, 205X3

Bench -
BarX10
105, 125X5
140X7
super-set with
Chins - BW; 5 sets of 5

Press -
BarX10
95X8
85X5, 5, 8
super-set with
Chins - BW; 5 sets of 5

Chiro Crunches - 3 really crappy sets

I really don't think I put on 12 pounds since Thursday afternoon.  Just because you're paranoid doesn't mean that commercial gyms don't have light plates and scales.

Pause Squats are jumping to the Phase 2 %'s from the 531 Full-Body program.  From 60% up to 85% on the top set.  Also worth noting, I've been increasing the training max by only 5 lbs. per cycle on this movement.  205 was a little slow here, but I'm gonna hope that's at least partially due to the big weight increase.  We'll see how it feels again next session.

Bench felt a tad better.  I was hoping to just get 6, but I was able to press out 7 with one in the tank.  This is at least in line with my numbers from last cycle, and right now consistency feels awesome on bench as opposed to steady decline.

I'm adding in pressing on this day for the additional shoulder work mentioned in my last lifting post.  I was hoping to do 4 sets of 8 with 105, but the 95X8 warm-up was a grinder after the benching, so I dropped down to 85, and 5's felt about right under that weight.  On my last set, I got myself all amped up and ground out 8 reps with that.  Next week, I'll start with the 85 and see what that's like.

I superset all my pressing with sets of 5's on chins.  Chins continue to feel weak despite weight loss.  I tried to go for more than 5 on the final set, but no luck.  Hopefully reducing the reps per set like this, and going for more overall volume will see an uptick here.  I'll keep going for it on the final set, and when I can knock out 7 or 8, I'll up it to straight sets of 6 and repeat.

Got my core work back in at the top and bottom, but the crunches were miserable and I aborted them after 3 sets.  I think all the chins had taxed my abs a bit.  Don't know how I feel about that.