5/3/1 Close Grip Bench. 1+ Day.

Felt so stronk today. Also, I look like a woman.

Finally a good workout, and a nice way to end this cycle of 5/3/1. Today was 1+ day on bench with a final weight of 270lbs. For the past three cycles on 5/3/1 I've been getting 6 reps on this day, so that's what I wanted today. My shoulder and triceps both felt fine and the weight moved easily. I hit 270x7 with at least one left in the tank. Because I didn't go to failure, I felt fresh for the rest of my workout. I went on to do some heavier singles as this appears to be working well for my pressing (both for OHP and for bench). Again, these aren't to failure, just in the 90-95% range. I even hit an all time bench PR at 320lbs after many sets. So I'm definitely getting stronger at the top end.

 I finished the workout with dumbbell bench (getting a really good, deep stretch at the bottom) and supersetted with chins (100x3, 110x3, 120x4x3, 100x10).

Goals for today:

210x5
240x3
270x1+

Lifted:

210x5
240x3
270x7


295x1
305x1
305x1
310x1
315x1
320x1
300x1

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Progress on week 3 bench for the last couple of cycles:

• Cycle 1: 220x2
• Cycle 2: 225x5
• Cycle 3: 230x7
• Cycle 4: 235x7
• Cycle 5: 240x6
• Cycle 6: 245x6
• (then bench stalled for a few months and I just hit prescribed reps, plus some Smolov)
• Cycle 1 :260x6
• Cycle 2: 265x6
• Cycle 3: 270x7

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Video of final set and 320pr below: