cesimpson

I’ve been struggling for just more than two weeks to shake this upper-respitory infection thing I’m fighting. So far I’m losing. Last week was super-low volume; just enough work to try to keep my low-rep max strength and give my immune system a chance to do its thing. This week is another week of low volume - testing 1RMs. Today is Bench Press day.

1RM Bench Press Test

10x Bench Press @ 45#

8x Bench Press @ 95#

8x Bench Press @ 115#

5x Bench Press @ 135#

5x Bench Press @ 155#

3x Bench Press @ 175#

3x Bench Press @ 185#

3x Bench Press @ 205#

2x Bench Press @ 225#

2x Bench Press @ 245#

1x Bench Press @ 255#!

1x Bench Press @ 265#!!

1x Bench Press @ 270#!!!

0x Bench Press @ 275#

Back in June I tested my bench and came to a 245# 1RM. So, three rounds of 5-3-1 over 19 weeks gives me a 25# increase in my Bench Press 1RM. That’s amazing. I’m totally sold on 5-3-1.

Tony Gentilcore

You’ll notice a new link over there on the right side there. Tony Gentilcore is a trainer in the Boston area. He co-owns Cressey Performance with Eric Cressey and Peter Dupuis. Tony has written several articles for T-Nation and for the Boston Herald.

Several weeks ago, Tony sent out word he was looking to (re)build a website. With a little encouragement from J.B., I contacted Tony and worked out a barter. I’d build and do basic maintenance for his website in exchange for distance training/programming.

The website is now live and Tony’s sent me the first four weeks of training.

I’ll complete 1RM tests of Overhead Press and Deadlift on Wednesday and Back Squat on Friday. Next week - 2 November - I’ll start Tony’s program.

If you have read Tony regularly at the Boston Herald, follow him now at his new website. If you don’t read Tony already, you should. It’s good for you.