5/3/1 Program - Week 20, Day 1

28 December 2009

Decided to skip deloading week as I only have time for the main exercises anyway (i.e. not a lot of assistance work going on).

Today I strugged through the day on only 3 hours of sleep. Haven't had a proper session since the beginning of this month. Hopefully I'll manage some real training in January.

Bench press:

Warmup
190 lbs x 5
220 lbs x 5
245 lbs x 10 reps (down from 11)

Dips: BW x 5 sets x 10 reps

Pullups: BW x 5 sets x 6 reps

That was it.