Lifting for 8-21-9

Workout XXII

BB Bench Press:
5 @ 65 lbs
5 @ 95 lbs
3 @ 115 lbs
1 @ 135 lbs
1 @ 155 lbs
F @ 165 lbs

T-bar Row:
5 @ 75 lbs
5 @ 100 lbs
5, 5 @ 110 lbs
8 @ 100 lbs

BB Front Squat:
5 @ 95 lbs
3×5 @ 135 lbs

Continuing my pattern of just doing whatever comes to mind when I walk into the gym. Relatively speaking. Next week is the last week before the YMCA shuts down for a week. Then I will very excitedly start 5/3/1 by Jim Wendler. Very excitedly. Steady, slow strength gains are something I need desperately.

I got my 155 single and it felt just fine. I didn’t even ask for a spotter. For 165, I did. Because I’m not stupid. I’m going to have to ask for a spotter once a week anyway for 5/3/1, if I intend to do it right. I did get a spotter for 165 lbs. I felt set-up for the lift. Eccentric portion was okay. And it just sort of stayed there above my chest. Ha ha. That’s completely okay, I was just curious. I’ll get stronger.

This brings my recent bests to:

BB Shoulder Press: 115 lbs
Deadlift: 285 lbs (best pull is still 300 lbs)
BB Bench: 155 lbs
Front Squat: 165 lbs

I’ve run some numbers, and if I keep a slow, steady progression of 5 lbs a month for upper body lifts, and 10 lbs a month for lower body lifts, I will need the following number of cycles to use my target weights for my 1+ sets:

BB Shoulder Press target: 155 lbs, 11 cycles to reach
Deadlift target: 315 lbs, 7 cycles to reach
BB Bench target: 185 lbs, 10 cycles to reach
Front Squat target: 225 lbs, 8 cycles to reach

So if I keep with 5/3/1 for 8 cycles, I’ll be using 5/3/1 until at least April. That’s at least 8 months. Which is completely okay, so long as I keep progressing each month. I mean, just how much stronger have I gotten this past year? Not that much. I’ll change my assistance exercises around based on how I feel, but I want to keep the core lifts the same.

I’m now thinking of doing my assistance exercises like so:

Shoulder Press 5/3/1
Pull-ups 3x
DB Shoulder Press 5×10
DB Elbow-out Row 5×10

Deadlift 5/3/1
RDL 5×10
One-Legged Back Extension 5×10

Bench Press 5/3/1
Pull-ups 3x
DB Bench Press 5×10
DB Row 5×10

Front Squat 5/3/1
Bulgarian Split Squat 5×10
Russian Twist 5×10

Key with the 5×10 sets is to use a lower weight than I would normally. They’re “just for volume”. I originally wanted to swap what days the DB bench and DB shoulder presses were on, but when I think about how they are “just for volume”, it makes more sense to put them after the respective primary lift.

Slept great last night on the new bed. Gotta go to work now.