Bench Day, 3/5/1 FSL - Week 1
OK folks, here we go! Back at it for my first mesocycle since competing. Opted to try out FSL vs BBB just based on level of recovery between the two programs after reading more. Recovery will be key to keeping me healthy and building towards a next meet.
Warm up routine.
Rotator cuff exercises, 2x10,10
Bench Press:
Warm up,
45x10
95x8
Working sets,
140x3
160x3
180x3 - Slow this AM.
FSL
140x3x5
Here's a good online calculator with all of the different 5/3/1 variation programs built in, if helpful!
An online calculator for your 5/3/1 cycles.
fivethreeone.app
Accessory Work
Machine Flys, 3 plates x 3 x 12
Dips 3 x 10
DB Floor Press, 40x10,8,10
Finished with stretching and some posing as my chesticles were feeling juicy!
1 hr 14 mins, 280 cals.
Pre: 3/4 Notorious Rage, 1g ALCAR, 1g Choline Citrate, 1g Vit C, 10g Collagen, 3 soft gels NuligoXT, 2 caps Pepti-Plex.
Intra: Same as usual.
Notes
Woke up before my alarm due to the time change, so was wide awake. Probably didn't even need the heavier stims this AM, but wanted to kick my meso into high gear to start things off!
Back on ALCAR caps again since I ran out of XPG L-carnitine. My wife has complained about the odor I gain while on caps, but we haven't exactly been on the same page lately - so probably doesn't matter that much right about now!
Did take the kids for a hike Sat AM, perfect fall weather, for about 1.38 miles in the woods. First one since Yellowstone, so hoping to get back into it with the kids a little bit before it turns too cold.
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