Knuckledragger (C4-W3-D1)

MILITARY PRESS DAY

MP (Standing Strict Overhead):

45 x 10

65 x 5

85 x 5

95 x 5

110 x 5

125 x 3

140 x 1+ (Hit 6. Estimated 1RM of 169.)

MP:

95 x 10

95 x 10

95 x 10

95 x 10

95 x 10

Pullups (Neutral Grip):

25 (Probably a PR)

10

10

10

Dips:

3 sets of 20

Grappler Circuit:

MP (each arm)

Rows (each arm)

Squat - Press

Russian Twist

6 reps of each for 1 set. Did 3 sets, all at bar +25.

My last set on the MP totally sucked. I probably wasn't warmed up well enough, nor was I focusing properly, and I didn't get the number I wanted. I ended up stalling on the 5th rep after I smashed myself in the chin with the bar on the way up. Just amateur.

I did, as I usually push myself to do, make up for it in the assistance work. Which is really a phenomenon I need to put an end to. The 25 pullups are probably a PR. I've hit 20 before just dicking around at various points in my life, but I don't think I've ever hit 25. Regardless, I'm happy with it.

Soundtrack: STOUT STOUT STOUT

Also, I'm going to title all my posts with the Cycle, Week, and Day numbers of my 5/3/1 program so I can reference different days easier within the blog.

Cardio:

3 miles of roadwork.