Bench with 5/3/1 week 2

Week 2 of 5/3/1 for flat bench. I naused up and left my percentages at home, I remembered my max set would be 117.5kg but couldn’t remember what I should be doing leading up to this, so I improvised.

Wasn’t sure how it would go today as I was properly knackered due to looking after my 8 month old who has diarrhoea at the moment, explosive is an understatement – I wish they could invent a leak proof nappy, saying that she has been a very good girl. The rest of my crazy gang went out to the cheeky monkey’s tea party and had an awesome time.

Due to the baby sitting, I didn’t get to the gym till late afternoon and was having a real problem staying awake – unfortunately it was too late in the day to be necking coffee if I wanted a decent night’s sleep later on.

It actually went ok but not great as I was hoping for 8 reps and only managed 7, my form still sucks big time but I think it is improving slightly and the more I flat bench, the more it should hopefully improve.

After the benching, I started to wake up a bit and luckily my back was feeling good, so managed to do some squats – 2nd week in a row! I decided to max out on reps, got a bit excited on rep 7 and thought I had an easy 10 and preceeded to really f*ck up rep 8. Tipped forward, nothing major but only just recovered the rep and decided to leave it at that. Hoping that my back is OK next week so I can see whether I was correct in thinking I could do an easy 10 or whether I am talking shi*t.

Flat bench press
20kg x 10
60kg x 5, 5
80kg x 5
100kg x 3
117.5kg x 7

Back squat – breaking parallel
20kg x 8
60kg x 6
80kg x 5
100kg x 5
120kg x 2
140kg x 8

Stiff legged deadlifts – using 10kg plates so I can go lower
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 6

15mins foam rolling