Took Friday and Monday off work to extend the weekend as long as possible. Fridays workout after the warmup went as follows.
Standing MP- 95x5/ 105x5/ 120x10
DB side raise: 4x10
Rear delt flyes: 4x10
Mondays leg work…should have been “3” day, but I didn’t even think about it until the work was over.
Squat: 255x5/ 290x5/ 320x8
Oly style squat: 4x10
SLDL: 3x10
Calf raise: 4x12-15
Cable crunch: 3x15
I have to ask…how many times has your son come home, and said something like, My friend wants to know how come my dad is all jacked, and their dad has gotten old and fat?
@greystoke-It’s funny my son has always downplayed me and the working out and never said much about it. My daughters on the other hand always said their friends that said that kind of stuff.
After warmup and stretch, here are the work sets of the day.
Deadlift: 240x3/ 275x3/ 305x12(I may have been able to get a couple more but while in the middle of the set a gym worker came in and started yelling at everyone to get their trucks moved out of the parking lot because they were closing it and shutting down the street because the President was coming to town and this was his route). What a farce.
BB row: 5x10-12
Pullups: 5x10-12
Good Morning: 3x10
Finished up with week 2 of the Wendler 5/3/1 and the second week with my new training partner…my Son.
Warmed up with high rep squats,rows and a bunch of light shoulder work before a good amount of stretching.
Work Sets:
Standing MP: 100x3/ 110x3/ 125x9
Seated DB press: 3x12
DB side raise: 3x12-15
Bent over DB raise: 3x12-15
BB curl: 2x15
Tri pushdown: 2x15
The more I get into this workout, the more I like it.
Weekend started on such a sad note, as a co-worker and his wife were killed in a car accident Friday evening, leaving their one year old little girl without parents. Really puts things in perspective.
Up @ 5 this morning, coffee, oats, some reading and out the door. Warmed up with goblet squats, squats, light rows and plenty of stretching before the work sets. I left my log book at home so I guessed,(wrong) on the weight, went a little light.
Squat: 255x5/ 295x3/ 365x8
Olympic style squat: 5x10-12
SLDL: 4x10
Calf Raise :4x10
Jump rope: 5 sets of 50-60 (not impressive, but its a start)
Cardio on elliptical 15 mins.
Feel good to be able to start the week off this way, today starts clean eating as well, time to start getting some fat off this old man for the summer.
Whereas ye know not what shall be on the morrow. For what is your life? It is even a vapour, that appeareth for a little time, and then vanisheth away.
Thank you guys @DBasler- yes I started conservative, only because when I stopped the 5x5 I had some nagging pains that didn’t seem to be getting better. @cav-not a close friend, but did know him well.
Wendler Week 3 CHEST
After extensive warmup of the shoulders, some light exercises and plenty of stretching, here are the work sets.
Bench: 195x5/ 215x3/ 240x7
Incline DB press: 5x10
Incline DB flye: 5x10
Cable crunch: 3x12-15
Jump rope: 1 set of 100, 6 sets of 50 (15-20 sec rest between sets)
“Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity.” - Louis Pasteur
@cav-mine is actually through playing sports competitively, he walked on and played basketball at OSU…now he’s on to looking for that first teaching/coaching job.
Wendler–Wave 1 week 3–Dead Day
After plenty of warmup and stretching, here’s what happened.
Deadlift: 255x5/ 295x3/ 325x10
BB rows: 5x10 (210)
CG pulldowns: 5x10
HLR’s–bent knee holding 15 lb db between feet 3x10-12
and I watched the whole thing, which I knew wasn’t going to be good for my early morning, being a West Coast start time. It was worth it nonetheless. Alarm went off at 5 and I apparently just shut that baby off and went back to sleep…zzzz
Will get the workout done after work today and it will go something like this.
Standing Military Press: 105x5/ 120x3/ 135x1 (but taken to failure, whatever that may be)
Seated alt. db presses: 3x10
DB side raise: 3x12-15
Bent over rear delt flye: 3x12-15
Curls: 3x12-15
Pushdown: 3x12-15
Jumping that rope.
Next week is “deload” week, first I’ve ever done, will have to read up more on just how much I should do for the assistance work.
Wishing you all a most wonderful day and weekend, now excuse me while I go grab another cup of that STRONG coffee.
Decided that since this was supposed to be a light week I would play basketball Saturday night and not worry about taking it easy. Played 6 fullcourt games, lasting 15-20 minutes each with about 5 minute breaks between games…I WAS DEAD afterward. Iced the knees, took ibuproben and hit the sack. Very sore Sunday and this morning as well.
Not really too thrilled about a deload week as I have never done one intentionally before, but I WILL stick with the program…for now.
Warmed up with a few sets each of goblet squats, barbell thrusters and squats, stretching and then on to the work.
Squat: 145x5/ 185x5/ 225x5 (very slow and very deep)
Olympic squat: 135–5 sets of 15 (30 sec between sets)
SLDL: 75–5 sets of 12 (30 sec between sets)
Calf raise: 100–4 sets of 15 (30 sec between sets)
Cable crunch: 160x12-15 (30 sec between sets)
Tried to make it a decent workout even with the lighter, “deload” weights, not sure if this is what Wendler had in mind but I definitely felt like I worked out anyway.