liftingThis week concludes the 2nd cycle of Wendler 5/3/1 (modified), and here are the 1RM for each major lift;

  • Squat: 309 lbs (Goal 350 lbs)
  • Deadlift: 306 lbs (Goal 400 lbs)
  • Bench Press: 227 lbs (Goal 300 lbs)
  • Standing Military Press: 122 lbs (Goal 180 lbs)
  • Bent Barbell Row: 144 lbs (Goal 200 lbs)
  • Barbell Curl: 82 lbs (Goal 100 lbs)

Upper body is still the weakest link, especially the upper back.  Yes my deadlift is about the same as my squat but that’s because I tweaked something in my back while doing my heavy set this morning and didn’t get all my reps in.  Hopefully I can recover from this fairly quickly.

Once the goal weights have been reached, focus will change to hypertrophy in the 8-12 rep ranges for the upper body movements.  Lower body size is not a concern as it’s already bigger than I would like it, therefore I will continue with low reps (under 8 reps) to maintain strength numbers.