Week 4 of 5/3/1.

Putting in a Wednesday post, despite not actually being done this week, partially as an accountability measure to make sure I actually finish my lifting routine this week. Ordinarily I lift on Monday/Tuesday/Wednesday, then some kind of conditioning/metcon workout with friends on Thursday, and usually generally active activities with my kids/family on Friday-Sunday.

This week, I missed Monday while traveling for work, and Thursday is still on with my friends in a group class, so I’ll have to work in my third lifting day (squats) on Friday. That’s the plan, even if the Thursday workout leaves me pretty tired.

But so far this week, on a week where the target last set is 5+ reps:

Deadlifts: Did 8x345 lbs on my AMRAP set. I’ve also been intentionally working on grip with farmers carries, and this week my strength on double overhand grip (not hook grip or mixed grip) was able to hold up for 5x305. I ordinarily switch to straps above 350 lbs or so but kinda want to see how far I can take it without straps.

Bench: did 10x160 lbs on my AMRAP set, and had pretty good bar speed for the first 6 or 7 before grinding out a few more to finish. I feel like I’m improving, and am confident that I’m in the process of pushing past a prior plateau. My overhead press and incline bench are close to the strongest I’ve been, so I think I’m making good progress on all of the pushing exercises.

I went on holiday and am only now getting back into my routine. This sucks atm lol.

But it sucks less than delaying even longer and ruining my gains.