5/3/1 Week 2 (5s week) - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.
Raw bench is slowly starting to feel better - This was 5s week for 5/3/1 and my last set I did 255 for 11 reps. I've been leaving a rep or two in the tank on the majority of my final sets, and I think I should be able to progress well over the next few cycles.
In general I've been feeling a lot better training submaximally using 5/3/1. I look forward to continuing to see how things go moving forward!
Warm Up:
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Chin-Ups: 3x6
A2* Med Ball Throws: 3x5
B. Bench Press: 5s week of 5/3/1 (wk 2)
[youtube=https://www.youtube.com/watch?v=Gn4XouT5_kQ]
195x5
225x5
255x11
C. Down Sets: 3x5 w/ 225 (long pauses)
D. One-Arm Dumbbell Rows - 3x15 w/ 100lbs dumbbells
E. Dumbbell Shoulder Raises - 3x15
F. Supinated Dumbbell Curls - 3x10
G. Cable Tricep Pushdowns - 3x25
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