Weightroom

For the last 2 months, I've been doing a 3-day split, focused on each of the 3 main powerlifting exercises (bench, deadlift, squat) and related accessories, aiming at 3x5 of what my 5 rep max is.

From some discussions I had here last week, I've decided this will be my last week doing that, and switching over to a 5/3/1. But I was able to hit 5 reps of each of the following:

Bench: 180 lbs
Squat: 335 lbs
Deadlift: 385 lbs

I'll use this snapshot of where I am now, to plan out how I'll do 5/3/1 over the next two or three cycles, and see how I feel about the program after.

Tactical Barbell Grey Man w1d1

Bench press 4 x 8 @ 180lbs
Zercher squat 4 x 8 @ 210lbs
Dip 4 x 12 @ 210lbs bw
Incline dumbbell bench 4 x 12 @ 40lbs
Pull up 4 x 12 @ 210lbs bw

OK this is the last program hop for a while I swear.

Some stuff from this week:

• Overhead Press 85kg x 1
• Deficit Bentover Row 75kg x 11
• Dumbell Bench Press 70lb DBs x 9
• Pullup x3 (these need work)
• Zercher Bulgarian Split Squat 25kg x 15 (each leg)
• Kickstand RDL 105kg x 12 (each leg)
• Muscle Snatch 60kg x 3
• Clean Grip Overhead Squat Hold 70kg x 15sec

Today I did Myomatch sets with some of my lifts. Tough but I like them!