5/3/1 Week 1

Switching modes to 5/3/1. Still will train with kettlebell but breaking up the monotony of ETK: PM and RoP.

Primarily doing heavy bag work for conditioning and 5/3/1 program for primary strength.

I like programs that do not require a lot of time and I am still fresh enough to do other things.

My goal is to get to

Bench Press #255
Deadlift #340
OH Press - The beast
Squat #340

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5/3/1 Week 1(65%, 75%, 85%) x 5
Bench (130, 150 x 5, 170) 5, 5, 4

I started to mentally break down after the 4th rep. No spot so I just put the bar back. I suppose I could have gone back for 1 more rep but decided to call it a day. I went pretty hard on my heavy bag session prior to that. Tried to stay on the bag as long as possible slowly increasing my work capacity. Lots of multiple jabs to set up a hard cross. 1,2s and multiple kicks.

I don't want to focus too much on 5/3/1 my focus is still the same and I am hoping that improving my strength will transition to my swing/snatch output and help my BW movements. Will do Swings, Snatch and other BW movements on a GTG basis to continue improving or maintain technique.

Deadlifts (145, 170, 190) 5, 5, 5

Was able to complete all of them and probably more energy to keep going. Instead went back to my original focus of developing cardio. Played some tennis style racquetball. Lots of fun, think I hurt my arm from using too much of it on my forehand. Bad habit from tennis.

Moved on to the heavy bag and just tried to stay on the bag for 10 minutes straight.

I'd say my cardio is coming along well. I am going to try to run a mile and see how I feel and my time.

Squat (145, 170, 190) 5, 5, 5

Next week 1RPM basis: Bench Press 205, Deadlift 235, Squat 235

Week in review: I feel good, losing weight still. Around 167 in the mornings. Form for squat and deadlift seem good. Not struggling too much with the weight. Want to devote a little more time towards cardio.

Want to also work on spine flexibility and joint mobility.