Drank the Wendler 5/3/1 Kool-aid after reading his e-book. Like most how he has the weights programmed so I don’t add too much too quick. Also his advocacy for foam rolling.
Military Press W1
35x15
40x10
40x10
45x5
55x5
65x12
Chin-ups
5 sets of 10 (assisted)
Dips
5 sets of 10 (done from bench)
Got 4 days of lifting in this past week. That hasn’t happened in a long time. Motivated again. Not very sore either.
8/26
Squat W1
45x5
65x5
85x5
95x5
115x5
125x12
Leg press
5x. 135x5
Leg curls
5x. 70x10
8/28
Bench Press W1
45x10
55x5
65x5
85x5
105x5
115x12
Dumbbell press
5x. 25x5
Dumbbell rows
5x. 25x5
8/29
Deadlift W1
45x10
65x5
95x5
125x5
145x5
155x8 (stopped before back got too tired to prevent soreness)
Good mornings
5 x. 45x10
Leg raises
5 x 10
Catching up on my log, abbreviated to the main lifts:
Shoulder press (w2)
55x3, 3
65x14
Squat (w2)
105x3
115x3
135x14
Bench Press (w2)
95x3
105x3
125x7
Deadlift (w2)
135x3
155x3
165x8
Will be interested to see how you progress with 5/3/1. A lot of people have made tremendous gains with the big lifts using this programming.
Thanks kpsnap. I’ve always followed your log with great interest.
shoulder press (w3):
55x5
65x3
65x13
Squat (w3):
105x5
125x3
145x12
Did foam rolling and trigger point activation with the small hard foam balls. What a difference - not very sore at all today despite a rather intense workout, including accessory work (pull-ups, dips, and leg curls).