Up @ 5 and off to the gym with my boy right behind me, he’s not much for this deload week either and says “when are we going back to lifting heavier”? Thata boy, yeah next week we get back to the real thing.
After 2 sets of bb thrusters with 100, some light rows, light deads and plenty of stretching it was time to get after it. Every rep on every exercise done very slow.
Deadlifts: 135x5/ 185x5/ 205x5
BB rows: 4x12 (done with a 2 second squeeze at the top of the movement)
Wide grip pulldowns: 4x15 pause at the upper chest
Good mornings: 3x12
HLR’s 3x12
Mega dose of rope jumping to end the workout.
Off of work tomorrow and the gym is closed for Good Friday, so we will do Fridays workout at home.
Looking forward to the weekend with ALL of the family here, wishing you all a fantastic Easter weekend.
Had a great weekend with all of the kids and grandkid at the house, played another 2 hours of basketball Saturday night, which led to the lower back and knees feeling the effects still today.
Up @ 5 coffee and out the door, warmed up with several sets of light squats, goblet squats, bent rows, light shoulder work and plenty of stretching before the work.
Squat: 270x5/ 315x5/ 355x8 (the last set felt HEAVY)
A thing about the 5/3/1 program I dislike is that sometimes it takes longer (more sets) to warm up and handle the heavy weight. Just do the top set twice, first for the required number(s) and then the second set is your money set.
Thanks FISCH, makes sense, I do my warmups on the main lifts as my son is doing his work sets, takes a bit longer but does allow me to push him along if needed.
Wendler—Wave 2—week 1—Chest
Up @ 5 and the normal routine before hitting the gym. Warmed up with light benches, flyes, rows and of course some goblet squats before the stretching.
Up early this morning, hit the coffee and protein and my son came out and said he didn’t get much sleep and had a horrible headache, “I’ll get the workout in tonight” he said.
So like Butch w/o Sundance, Batman w/o Robin, Green Hornet w/o Kado, eggs w/o bacon, so it was in the gym this morning w/o my boy.
After warm-up with light goblet squats, rows, deads, pulldowns and shoulder work it was on to some full body stretching before the work.
Deadlift: 230x5/ 265x5/ 300x13 (whew)
BB bent rows: 5x10
Wide grip pulldowns: 5x10-12
Good mornings: 3x10
Cable crunch: 3x12
No cardio this morning.
Workout felt great!
Remember, it’s only good enough if it’s the BEST you can possibly do, and that goes for EVERYTHING.
Holy smokes was my back sore this morning. I felt every exercise I did yesterday, from the good mornings for the lower back all the way up to the base of my neck and every where in between…I like it
Had my boy back this morning, and actually watched him get his workout done after work yesterday. He is doing well and he says he can feel the difference the workouts are making.
Up @ 5 and to the pit we go for shoulders and arms. Warmed up with light db shoulder exercises of all kinds, some bent rows, light curls and tri work and of course…goblet squats.
Standing military press: 95x5/ 110x5/ 125x11 (thats 2 more than I got the first wave with that weight)
seated db press: 3x12
db side raise: 3x10
Bent over lateral raise: 3x10
Curls: 3x10
Lying db ext: 3x12
Jump rope/ stretch and call it a week.
We’re supposed to have a massive outbreak of tornados Saturday afternoon and evening,(sure hope not), but that may mean no basketball cardio that night.
Been away from the site a little over a month now but have continued on in the Wendler 5/3/1, my Son and I are on Wave 3/ Week 3 now and still looking to progress. Today is rest day and we will be hitting deads tomorrow, so I am looking forward to that.
Here’s video of some touch and go deads from about a month ago, notice the ROM guy in the back ground…that guy cracks me up as every lift he does has about a 4" max range of motion.
Now I’m going to catch up on everybodys posts, have a great day.
Been away from the site a little over a month now but have continued on in the Wendler 5/3/1, my Son and I are on Wave 3/ Week 3 now and still looking to progress. Today is rest day and we will be hitting deads tomorrow, so I am looking forward to that.
Here’s video of some touch and go deads from about a month ago, notice the ROM guy in the back ground…that guy cracks me up as every lift he does has about a 4" max range of motion.
Now I’m going to catch up on everybodys posts, have a great day.
That guy did 28 reps in 12 seconds- He is awesome!
Up @ 5:30, coffee and protein to start the day. Started doing a little foam rolling…without the foam, picked up a 3" and 6" piece of poly pipe we had in scrap here at work and started using them at home before heading to the gym. I do think I need to wrap them with some foam though as it is a bit painful the way it is.
Warmed up with some goblet squats, bent rows, pulldowns and light deads before hitting the work.
Deads: 270x5/ 305x3/ 340x7…then 255x11 for kicks
DB rows: 90’s x10,9,8,8,7
Wide grip pulldown: 235x9,9,9,7/ 250x6
Cable crunch: 4x10-15
Up @ 5, coffee and a Boost drink and off to the gym. Warmed up with some 5 and 10lb arm circles, light side and front raises and plenty of stretching before the work.
Standing MP: 115x5/ 130x3/ 145x6/ 115x10 (boy do I need to improve on these)
Side raise:30’sx10,10
Rev Pec Deck: 70x11,10
DB alt curl: 50x7/ 40x9,7/ 30x10,10
Straight bar pushdown: 160x10/ 175x8,7/ 160x8/ 150x10
Looking forward to the long weekend, with hopes of getting our of here early today as well. Maybe go down and watch some Big 12 baseball in OKC.
