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5/3/1 – last day of current cycle. Squats.

Today is the last heavy day on the 5/3/1 cycle that I’m doing at the moment and it’s been very productive, although the de-load week can’t come soon enough. I have hit 3 out of my 4 strength goals that I set myself at the start of the year, which is amazing. I set those goals hoping that I would achieve them this year, so to get them in the first month of the year makes me feel very smug.

My goals were as follows:

PUSH PRESS – 100kg. Done!
DEADLIFT – 200kg. Done!
BENCH PRESS – 150kg. Not done, managed 145kg, close but no cigar.
FRONT SQUAT – 140kg. Done!!!! Managed it today, hooray for me.

The rest of today’s session looked like this:

Front squat – many sets culminating in a mighty 140kg arse to the grass front squat.

Back squat to a bench – I did these with a complete stop at the bottom of the squat for 3 sets of 5 reps @ 60/80/90kg. Fantastic exercise that I may make my next 5/3/1 main lift.

Leg ext/leg curl superset – 4 sets 15reps

That was it really, I was happy to finish on a high point but thank god for de-load.

Yours brokenly,
Dave.

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