It was “Beat it” lol and the hike was sooo beautiful! A little muddy from the hurricane but I got to see a tree fall for the first time! I would love to take photos but my camera was just stolen. Apparently the cops said I can be reimbursed so I’m crossing my fingers!
Going to deadlift in a few hours.
Deadlift
95 x 3
95 x 3
135 x 3
155 x 3
175 x 1 + 0
175 x 1
175 x 1
DE Deadlift
115 x 5
115 x 3
115 x 3
Chins
1 set of 5
Notes: I need to swallow my pride and lower my maxes for all of the lifts. I’ve been failing every last work set for the past two weeks almost. I really don’t want to do it, especially since I have a meet coming up and planned my schedule perfectly but failing every workout is not going to make me successful.
when you planned you 5/3/1 did you set your maxes at 90% of your “true” max?
I did! I even only increased in 5 lbs for all lifts. I’ve been on the program since May. Is it unusual that I’ve stalled out already?
not sure - I’ll let others speak up. I’ve had bad weeks and good weeks, but I’ve never had to reset…
Dani: In the book, Wendler writes that you should be able to go 5 to 7 cycles before you have to reset. I think you’re doing okay. Resetting gives you a chance to go back and get some new rep prs. It’s fun! It’s the program! Do it!
I’ll add that I’m on the program since march and have done 5 cycles so far. it’s quite possible that I’ll have to reset in the near future.
Nadia - I remember reading that. I also think I should have done starting strength or a similar program first. I don’t think I had reached all of my newbie gains yet and 5/3/1 may have been a bit too advanced for me. It made me stronger, so what the hell.
nimain - I know some people who never stalled for a year! Like I said above, it might have just been too advanced for me.
My boyfriend suggested I use a deadlift program. I don’t know what it’s called but it is basically a 6 week program that focuses on heavy singles. He laid it out for me and it looks very challenging but it seems to me that I am best at pulling singles and fail only on the second or third rep every time. So maybe it will be good for me.
This is what it looks like, it pretty much leads right up to my meet.
Week 1 65% x 15 sets x 1 rep
Week 2 70% x 12 sets x 1 rep
Week 3 75% x 10 sets x 1 rep
Week 4 80% x 8 sets x 1 rep
Week 5 85% x 6 sets x 1 rep
Week 6 MAX
And here’s the link
Bench
Bar x 10
Bar x 10
65 x 5
75 x 3
85 x 3
95 x 5 rep PR
105 x 0
105 x 1 PR!!!
Pendlay rows
65 x 10
65 x 10
65 x 10
Chins
BW x 4
BW x 3
Total = 7 
Been slackin’ with these
Notes: So flippin’ excited about my bench. I haven’t hit a 1 rep PR in a really, really long time. Probably a year so it feels good. I missed the first attempt because of form issues. As soon as I got my form down, the weight flew up. I think I’m good for 115 
Congrats on your bench pr!
Awesome job on the benching! It’s always gratifying to hit a PR. Grats.
Thanks ladies! =) It does feel good.
Press
Bar x 5
Bar x 5
50 x 5
55 x 5
65 x 1 x 15
Squats with the bar, just an experiment. Still hurts.
Chins
3,3
Notes: I ignored the 5/3/1 schedule for pressing. Felt like doing my own thing and got 15 singles with 65. They were easier than I thought. Hoping to hit 70 for a 1RM PR next press workout.
whoah, your in MD or just using that link?? I
oh and you have 70 EASY for a 1rm…no doubt.
nice bench!
MiM - I just stumbled upon that link. I’m in NY. And you’d be surprised about my press. I get so frustrated because I can get so many singles or even reps with a certain weight and then add 5 pounds and it feels like 100 more pounds. This only happens with the press. 70 is definitely soon though.
Thanks nimain!
Walk to gym
Warm up - leg swings, side stepping
Deadlift
95 x 5
95 x 5
115 x 5
145 x 5
165 x 3
185 x 1 (went for a double, barbell didn’t even budge for the second rep)
165 x 1
165 x 1
DE Deadlift
135 x 3
135 x 3
135 x 3
Barbell rows
65 x 10
65 x 10
Pull ups!
BW x 1
Did some half pull ups off a bench after the first one. First time I’ve ever done a full pull up before!
Good mornings
50 x 10
50 x 10
50 x 10
Ab wheel rollout
x 10
x 10
Notes: This is my last day of 5/3/1 for the deadlift. New deadlift program starts next Monday.
Bench
bar x 10
bar x 10
65 x 5
65 x 5
80 x 5
90 x 3
100 x 3 rep PR
110 x 0
110 x 0
BBB
75 x 10
75 x 10
75 x 10
Press
Bar x 10
Bar x 10
Bar x 10
Pull up
BW x 1
Chins
3,2,2,2,2,3
Notes: Pretty happy with my rep PR. I know that I had 110 so I’m pissed that I couldn’t stop being such a pussy and just do it. On the second rep, I felt solid but I didn’t have any chalk and my left hand slipped. My shoulders were so pumped from the BBB that my arms were twitching even an hour after I had lifted.
