Lifting for 9-13-9

Front Squat:
5 @ 95 lbs
5 @ 105 lbs
5 @ 120 lbs
5 @ 140 lbs

Bulgarian Split Squat:
5×10 @ BW

Russian Twist:
5×10 @ BW

I hit my target repetitions for the day. Yet I feel like I was weak today. I wasn’t going to grind out more reps when I felt like my form wasn’t perfect. I find high-rep deadlifts easier than high-rep squats. In a strange way.

The split squats felt out of place, for some reason. I went with them because I thought unilateral work would be good accessory work. Yet, unilateral deficiencies aren’t really a glaring problem, just a preventative measure. I may just go with the basic recommendation in Big But Boring of doing the same exercise for high reps. As much as I suck at split squats, my high-rep front squats are atrocious. It may be to my benefit to squat a weight I can bench. So to speak.

And while I thought some rotational abwork would be a nice gesture, I wasn’t into it. I may switch that up for hanging leg raises or swiss ball crunches.

But the key I keep in mind is to not overcomplicate my accessory work. “Don’t major in the minors”.

Now I’m thinking follow up with front squats for 5×10, then some bulgarian split squats for 3×15, and then swiss ball crunches for 2×15. Still simple, and with the emphasis in the right place. Should be obvious I’m not big into abwork, anyway.

As for the key work sets, it’s comforting that I won’t have to worry about it until next month. I’m sure I can throttle progression in each of my 5/3/1 days, depending on how I feel. Who says you can’t progress your 1-rep day 10 lbs, but your 5-rep day only five pounds?

Thus ends week one. Should have a lot of fun on my overhead press day, I can press 95 for more than 3. And beating target always feels good.