Today was the last day at Steven's gym until fall and it was the last day of the 5/3/1. I learned a lot from the 5/3/1 and will be applying some principals learned when I return to barbell training but it is the end of it as a strict program.
When I get back to barbell training at Stevens, since I have 3 days a week to lift, I will be concentrating on squats, dead lifts and bench press. I'm going to switch back to 12/10/8/5/3 sets and use body weight exercises for assistance. From the 5/3/1 I will incorporate deload weeks so that I continue to make progress without burning out.
Warm Up: 5 minutes rowing
Squats: 5@85, 5@100, 3@115, 5@135, 5@150, 6@180
Assistance:
Pull Ups: 3, 3, 5, 3, 3
Dips: 4, 5, 4, 3, 5
T2B/HLR: 4, 5, 5, 5, 3 *really need to work on grip strength here and I will over this summer
Time: 50 minutes
Weight; 206
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