Bench - 145x5, 170x5, 190x12, 170x15
superset with face pulls - 5x20
T-bar rows - 3x8
Band tricep pushdowns, barbell curls, seated lateral raises - 1x12 each
Russian twist - 3x10
190 felt way heavier than it should've. Turns out taking long layoffs hurts your performance. Who knew?
I plan to stick with my 5/3/1 variants for lower body for the foreseeable future. I'll adjust training maxes as needed and potentially play with volume or whatever here and there; I'll also probably switch to the 3/5/1 weekly organization after the first or 2nd cycle. Upper, on the other hand, I'm not quite sure about yet. I really like the setup I had going before, as it allowed me to go heavier, and acted as PAP for my rep effort sets, but I also like the idea of slow-cooking it a bit more. The way I had it before also was less stressful on Saturday, when I've sort of accumulated a decent amount of fatigue from the week, and run immediately beforehand. So we'll see.
Plan right now is to do 2 cycles followed by the 7th week protocol outlined in the Forever book. I know Jim recommends what he calls "Leader" concepts followed by "Anchor" concepts, but I plan to sort of just continue this indefinitely (2 cycles, 7th week, 2 cycles, 7th week, etc.). It might be dumb, but we shall see.
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