Did a TM test for 5/3/1 for the first time last week. (I just bought Forever and figured out I should do these regularly along with some other mistakes I've been making.) Had to lower my Press by something like 15 pounds, which is a big decrease when you're already only around 100 lbs. Lowered squat a bit too.

This week, I'm really glad I did. It felt great to get a lot of nice, clean reps in. After eating a slice of humble pie last week, this felt like one of my better weeks in a while.

Tactical Barbell Grey Man w4d1

Behind the neck press 4 x 8 @ 100lbs
Back extension 4 x 12 @ 45lbs
Dumbbell shrug 4 x 12 @ 65lbs
Incline dumbbell row 4 x 12 @ 50lbs
Incline dumbbell curl 4 x12 @ 30lbs

I tweaked my back on the weekend so decided to pass on deadlifts and did back extensions instead

Should I do the same 4-6 exercises of my pull push leg days or should I mix things up?

Example Push A:

• Flat Benchpress Barbell
• Incline Benchpress Dumbbells
• Seated Shoulder Press Dumbbells
• Triceps Pushdowns
• Lateral Raises (Cable)

So next push day rinse repeat or should I do Example Push B:

• Flat Benchpress Dumbbells (last time barbell)
• Incline Benchp. Barbell (last time Dumbbell)
• Standing Shoulder Press (last time seated)
• Triceps Skull Crushers (last time pushdowns)
• Lateral Raises (Dumbbell, last time Cable)

?

Week 3 of 5/3/1 with training maxes of deadlift/squat/bench of 385/335/180 lbs.

I was coming off of some mild illness that left me with no appetite all weekend, and I was definitely dehydrated coming into the week.

Deadlift: I hit 5 reps of 370 lbs on my 1+ set. Didn't love that, but I went for a joker set anyway and did 2 reps of 405.

Squat: Warmed up with the wrong bar (25 kg instead of 45 lbs), started to get confused why it felt so heavy on my 5-rep set. Double checked and switched over to a 45-lb bar. For my 1+ set, I did 6 reps of 320 lbs, then a joker set of 3x350.

Bench: Did 5x170 on my 1+ set, did a joker set of 2x190. Felt ok. Accessory work after felt pretty good, though. Not sure what to make of that.

Overall, I'm a little bit disappointed with the reps I managed on these workouts. Can't tell how much was loss of sleep, dehydration, illness, whatever, but I think I wasn't 100% this week. Still, I think I'm ready to try to move up by 20 lbs on deadlift/squat training max and 10 lbs on bench, as I recover and should feel much better next week than I did this week.