5/3/1 Week 1: Bench Press - 275x7 (Video) & Log Presses

First Week of 5/3/1 - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.

This was my first bench day for 5/3/1 - I did my reps for 3s week of the program followed by a couple down sets ("First set last") paused for higher reps. This was Sunday morning after the EliteFTS Training Camp, so I was pretty tired, but things felt pretty good overall, and I'm really looking forward to getting in the groove with raw lifting again.

Warm-Up:

a. Toe touch to leg swings

b. Lunges

c. Hip flexor stretch/Spiderman crawl

Strength Work:

215x3

245x3

275x7

[youtube=https://www.youtube.com/watch?v=vu-drFMVsaQ]

C. Log Presses - 3x5 w/ 175lbs

D. Chin-Ups - 3x10

E. Meadows Rows - 3x12 each side

F1. Tricep Pushdowns - 3x25

F2. Hammer Curls

More from Joe Schillero:

Ask me a Question on our free team elitefts Q&A