First Week of 5/3/1 - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.
This was my first bench day for 5/3/1 - I did my reps for 3s week of the program followed by a couple down sets ("First set last") paused for higher reps. This was Sunday morning after the EliteFTS Training Camp, so I was pretty tired, but things felt pretty good overall, and I'm really looking forward to getting in the groove with raw lifting again.
Warm-Up:
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A. Bench Press
215x3
245x3
275x7
[youtube=https://www.youtube.com/watch?v=vu-drFMVsaQ]
B. Bench Down Sets (paused) - 2x15 w/ 215lbs
C. Log Presses - 3x5 w/ 175lbs
D. Chin-Ups - 3x10
E. Meadows Rows - 3x12 each side
F1. Tricep Pushdowns - 3x25
F2. Hammer Curls
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