First day of 5-3-1. The last set of each 5/3/5-3-1 day is to be taken to failure. My elbow was aching more than it was last week so it affected things a bit, but I managed to tie my paused PR at 315 with 6 reps. Probably could have had another rep if I really pushed it. Rests on the assistance work was kept to 30s between 20rep sets and 60s between 10 rep sets.
Paused Bench Press:
135x10x1
135x10x1
185x5x1
225x5x1
275x5x1
295x5x1
315x6x1
Incline Bench Press:
185x10x1
225x10x1
245x10x1
255x10x1
225x10x1
CG Pulldown:
150x10x1
200x10x1
250x10x1
264x10x1
200x10x1
Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1
Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Duration: 60 minutes