5/3/1 Update

Here are some workout updates:

Thursday
Flat Barbell Bench Press: 150x5, 175x5, 195x5
Incline Barbell Bench Press: 110x10, 135x10, 135x10, 135x10, 145x7
Barbell Row (overhand grip): 135x10, 135x10, 180x10, 180x10, 220x8
Incline DB Curl: 30x10, 30x10, 35x7
DB Hammer Curl: 40x8

I had no spotter for the workout so I didn't go all out on bench.

Saturday
ATG Squat: 150x5, 180x5, 200x6*
Cybex Plate Loaded Leg Press: 2ppsx15<--done slowly, but felt some discomfort
DB Lunge: 40x8(reps per leg), 40x8, 40x8, 50x5
Cybex Prone Leg Curl: 90x10, 90x10, 90x10, 90x10, 110x8
Chinups: 12

*The reason for not going heavy with squats is because I've had strange lower back/upper hip discomfort for the past few weeks.

Squats are done with a narrow stance, all the way to the floor.

Monday
Military Press: 100x3, 110x3, 120x6
Dips: 10, 8(+44lb plate), 8(+44lbs), 8(+44lbs), 6(+66lbs)
Pullups: 10, 8, 8, 8, 6(+22lb plate)
Overhead Tricep Extension (EZ Curl bar): 65x10, 65x10, 65x10, 55x22

Tuesday
Rack Pull(1st pin; mid-shin height): 245x3, 275x3, 310x15
Good Mornings: 40x12, 40x10, 65x10, 65x10, 105x8<--done slowly, focusing on strict form
Hanging Leg Raise (Wendler style): 8, 8, 8, 6, 9

I am really enjoying the 5/3/1 program. I think my strength is almost back to normal on most exercises.

Until next time...