Press Friday PR

Friday capped off an awesome week this week. 

After making 3x the recommended increase in my Base weights for my 5-3-1, I still powered through the workouts. The increases meant new volume and 1RM PRs, and by the end of Week 3 I feel like I deserve my deload week. 

My increases for the coming cycle are going to be 10# for Bench/Press and 20# for Squat/Deadlift as I prepare for December Testing session. 


Press
135# x 5
155# x 3
170# x 4 PR
195# x 1 PR

Pull-ups
5 x 2,2,1,1,1

Lateral raises
30# dumbbells 3 x 10


Conditioning: 
Tabata rowing, 10 minutes (20 rounds)


Mobility
Mashed my psoas with a 25#plate for a couple minutes a side.
Couch stretch 2 minutes a side
2 minute squat, building to a 10 minute squat. Next time it will be 2:30

Diet:
I really have a hard time eating less on my heavy weeks, but I still did a decent job.Definitely ate big and lifted big this week. My first lunch was a bowl of ground beef, oatmeal and tzatziki with carrots on the side. Delicious and efficient nutrition!


Weight: 262.0# (down 0.5#)