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I got 2 on my last set of OHP this cycle. My plan is to continue as is, if I fail to make the reps, I will repeat the cycle, then deload.

5/3/1 Cycle 3 Week 3 Overhead Press: OHP 5/3/1: 5 x 100 3 x 115 2 x 130 Not as good as last cycle, but I did more than required, so I will still increase for next cycle Bench BBB: 5 x 145 5 x 170 5 x 190 Pull-ups: 4 x 7 1 x 5 This cycle has ended, I am going to be away for the gym the week after next, so I am basically going to do week 1 of the next cycle next week, take the next week off, then repeat week 1 and do a full cycle 4. I like the volume on week 1 and it seems the best plan.

5/3/1 Cycle 3 Week 3 Deadlift: Deadlift 5/3/1: 5 x 235 3 x 270 5 x 300 Same number as last cycle, I am pretty sure I had another in me, but the gym was closing early so I was rushed. Squats BBB: 5 x 180 5 x 210 5 x 235 Pull-ups: 1 set of 12, again, in a rush due to gym closing early for the holiday.

5/3/1 Cycle 3 Week 3 Benchpress: Benchpress 5/3/1: 5 x 170 3 x 190 3 x 210 Roll of shame on the 4th attempt. I got 3 last cycle, so this is a win since the weight is higher. Overhead Press BBB: 5 x 90 5 x 100 4 x 115 Not bad, not great.

5/3/1 Cycle 3 Week 3 Squats: Squats 5/3/1: 5 x 210 3 x 235 4 x 265 I got 7 last cycle... Deadlift BBB: 5 x 205 5 x 235 5 x 270 And that's all I did today. I just wasn't feeling it. I knew it before I even got ready for the gym, but I went anyway. I am disappointed with my performance, but I am glad I went.

5/3/1 Cycle 3 Week 2 OHP: Blarg! OHP 5/3/1: 3 x 95 3 x 110 4 x 120 I did 5 on this set last cycle. Bench BBB: 8 x 135 8 x 160 6 x 180 Pull-ups: 3 x 7 2 x 6

5/3/1 Cycle 3 Week 2 Deadlift: Looks like I forgot to post Friday, but I did do my lifts! Deadlift 5/3/1: 3 x 220 3 x 250 8 x 285 I only did 7 last cycle and this calculates to a new 1RM of 361. Squats BBB: 8 x 165 8 x 195 6 x 225 Pull-ups: 5 x 6

5/3/1 Cycle 3, Week 2, Benchpress Bench 5/3/1: 3 x 160 3 x 180 5 x 205 Same number of reps as last cycle, but higher weight, so I am happy. OHP BBB: 8 x 80 8 x 95 4 x 110 This was supposed to be 6. I tried, but I just didn't have it in me Incline Press: 8 x 95 6 x 115 3 x 125 Tried for a 4th and ended in the roll of shame. Pull - ups: 5 x 6 Not a bad day, I still think that my push needs a lot of work, but I did gain some ground on bench over last cycle, and I think I did better on OHP than last week. Inclines are really killing me after doing bench and OHP to failure. Oh, I did run yesterday, 5K. Unfortunately my HR/tracking app died, so I don't know the exact time/heart rate/speed.

5/3/1 Cycle 3 Week 2 Squats: Squats 5/3/1: 3 x 195 3 x 225 7 x 250 I only did 6 on this set last cycle. Deadlift BBB: 8 x 190 8 x 220 6 x 250 Leg Press: 8 x 360 8 x 410 8 x 460 Kroc Rows: 15 x 50 each arm 22 x 50 each arm Today felt really good. The volume on deadlifts was a bit lower than last week because I am using a template from some spreadsheet for the assistance lifts. I feel like I could have easily gone to 10, but I am going to stick with the spreadsheet and see how it all works out this cycle before I change things. On the bright side, it means my volume for OHP will be a bit lower on Wednesday too.

Unfortunately this was week 1, so 5+. We will see how I do next week. I expect the BBB will help a lot in the long run, I did full body the last 2 cycles, which meant no OHP except on 5/3/1 day, but I did squat every day.

So it's not just me? Damn, those BBB OHP sets kill me. This is my first cycle doing them, and I couldn't complete my first run. Really, neither of my pushes are all that great, but OHP is the worst, and it took me 3 days to recover. Then on my 5/3/1 OHP set I only got 6 reps on the last set, and #6 was dicey. I might have to redo this cycle for OHP.

5/3/1 Cycle 3 Week 1 Overhead Press OHP 5/3/1: 5 x 90 5 x 100 6 x 115 Ugh, I Did 7 last cycle. My Presses suck! Bench BBB: 10 x 115 10 x 145 10 x 160 So I did at least complete the BBB on bench. Basically, my squats and deadlifts are great, my bench is not so good, my OHP is horrible. It will be interesting to see how a full cycle of BBB improves here.

5/3/1 Cycle 3 Week 1 Deadlift: Deadlifts 5/3/1: 5 x 205 5 x 235 10 x 270 This calculates to a new 1RM of 360!!! Squats BBB: 10 x 145 10 x 165 10 x 195 Pull-ups: 5 x 5 Totally happy with my deadlifts today! I am excited to see how the rest of this cycle goes with BBB. I will do Overhead Press over the weekend with the bench BBB. I am still sore from Wednesday to the point that I could feel it in my squats. Shoulders were uncomfortable every set, though it is definitely DOMS and not an injury.

Haven't gone to the gym yet, but pretty sure that 5/3/1 OHP is out of the question for today. Still sore from Wednesday. I guess I will do deadlifts and BBB squats today, and turn my weekend cardio day into OHP and BBB Bench.

5K in 29:36 Average Speed 6.3MPH, Average HR 161 Upper body is sore today, Interested in seeing how tomorrow goes.