Still feeling under the weather from the cold I got last Thursday, so I’m going to cut the volume for today.
Dragon Flags
- 8
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Ab Wheel
- 6
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Pull Ups
Fat Gripz
- Body weight (~205 lb): 7
Breathing Paused Low Bar Squat
No belt.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
Paused Low Bar Squat
Belted up at 460 lb.
- 410 lb: 1
- 460 lb: 1
Low Bar/High Bar Squat
Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.
- 420 lb: 3,3
- Same as last week, but less sets.
Reverse Grip Bench Press
Paused.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 322.5 lb: 3,3,3,3
- 4 sets. Next week 5 sets.
- 302.5 lb: 5
Hi John,
This is my first time coming to your site. I decided to pay it a visit after seeing your article on increasing one’s overhead press via All Things Gym. I did Starting Strength for a while, but am concerned I may have quit prematurely. Since switching to 5/3/1, I have changed from a low bar style to a high bar squatting stance and from a wider-grip bench press to a closer-grip. Do you think it would be beneficial to run SS again? The movements feel radically different in each regard.
Peace to you,
Graham
As long as you’re making progress with 5/3/1, it should be fine to stick with it. Consistency and progress is key no matter what program you run, in my opinion.