So they're just gay then.
They are VERY fucking gay.
5/3/1 cycle 2week 2 day 3
8@85kg ----> PR
Last rep was godawful, but I got it up none the less!
DB shoulder press
20 reps, felt pretty weak.
The last set of bench fried me for everything else haha, am very happy with it though :)
5/3/1 Cycle 2 Week 3 Day 1
Matched last cycle. 60kg went up pretty easily, I was hoping for a few more reps wih 70kg, but oh well.
6@BW (As sad as it sounds, this is a PB)
Incline DB press
Depending on how I feel next week, I might give the 40kg's a go.
Did some Shrugs then some CG bench after this, both pretty uninteresting.
I think I'm going to give the heavy legs a miss for the rest of this cycle, my quad still hurts after last weeks terrible deadlift effort, so I'm just going to do some light squatting and the assistance work, see how that goes, then pick everything back up again next cycle. Upper body will still be going heavy though.
Nothings holding back my bench, it is stronger than it has ever been. For ages I prioritised lower body, and my upper body suffered, this is probably the first proper program I've done for upper body, and I'm just growing like a weed.
My projected dead was up around 205kg at the end of last cycle, but my left leg has been giving me grief, so I'm just gonna take it easy in this cycle, and blast it out in the next.
^^ AHH. Now I remember, you did all of those squat programs yet never a bench program.
In which case I'd expect you to have that bench fly up soon.
By leg problem do you mean adductor at all? Because I have been getting tightness there from pulls and squats dominated programs. I've added in the stepups to counter this (lunges just exacerbated it).
Yeah actually, it does feel like its in my adductor, around where it attaches to the knee. I felt it when I was doing smolov mostly, otherwise it was fine until now.
Step ups help with it?
I think I really need to look at how I warm up for squats and deads, I don't think the couple minutes on the bike is enough lol
If you are only doing the bike warmup you might be able to do something a bit better. Add some dynamic lunges (front, back and side), leg swings, GM's, etc that are stretch and movement based.