Squat & Bench 5/3/1 Cycle 1, Week 2

After poor weather conditions prevented me from getting to the gym on Monday, I doubled up today on the squats and bench. To keep things under an hour I cut back on my assistance doing only the pull ups & dips. Taking a few days off felt good although I was not happy with my squat performance since I could only pump out 5 reps on the last set when I am supposed to go AMAP.

I like the flexibility that I am applying to this program. For example, I a thinking about always doing 2 of the lifts every time and only doing 1 assistance superset. On a 3x to the gym week this would leave Friday open to do whatever. This week I would do 5x10 squats since I think that it is something I need to work on.

Warm Up: 5 minutes rowing

Bench: 5@60, 5@75, 3@90, 3@105, 3@120, 10@140

Squats: 5@70, 5@90, 3@110, 3@125, 3@135, 5@160

Assistance Super Sets:

• Pull Ups: 5, 4, 5, 4, 3
• Dips: 10. 10, 8+5, 6+5, 6+5

Time: 55 minutes
Weight: 205