Deadlift
160 x 5
205 x 5
250 x 3
295 x 5
340 x 5
385 x 5
295 - 5 x 10
Assistance
SS w/ deadlift
Ab wheel - 3 x 15
SS w/ each other
Dips - BWT - 3 x 10 with 3 second negative
Band pull apart - 3 x 20
Cardio - cleaning house later
The weight moved well but I’m feeling pretty shitty and burnt out lately. Work has been immensely stressful and I could be better about eating. Going to try to get more (good) food down my gullet this weekend and see if it helps. Left hip is real tender and angry, I slept really twisted and think I may have been grinding on the nerve throughout the reps.
I’ve been feeling absolutely shitty for 2-3 weeks now. I ate 1/2 a pineapple and some kickass pork ribs for lunch an hour ago and now feel completely great. Anxiety gone and I have energy again. I think the moral of the story here is that I can go about 3-4 weeks on low carb eating. Any longer and I get real strung out and messed up.
I did Pervertor L2W2D4 yesterday and it went OK. I took the day off of caffeine but still managed to push through everything, including 5 x 10 at 100 lbs on press with super strict form, which is a PR. Back still hurts and hip is likely out of place, but have a chiro appointment today and that should fix things. L2W3D1 coming tomorrow morning, balls early.
Total insomnia, laid down from 11-2 and just gave up. Normal PWO routine, lifting by 3 AM.
Squat
45 x 5
165 x 5
205 x 5
245 x 3
285 x 5
325 x 5
360 x 5
325 - 5 x 5
Assistance - SS w/squat
NHC - 3 x 10
DB Curl - 25 lbs - 3 x 10; 15 lbs x 20
Incline DB bench - 55 lbs - 3 x 10
Overall a decent session when considering the lack of sleep. Lifting portion took me exactly an hour. I found myself out of breath and spacey, which means I probably need more easy cardio in my life. Will do that later. Focused on the muscle rather than the movement for the assistance and it made a difference.
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 5
215 x 5
240 x 5
215 - 5 x 5
Assistance
SS w/bench
DB row - 105 lbs - 15, 10, 10
SS w/ each other
DB BSS - 65 lbs - 3 x 10
DB “plate” raise - 25 lbs- 2 x 25
Cardio - run later
I slept like a dead man last night, which was sorely needed. Today’s session was good other than some pain in the rear of my right shoulder joint. Will do some rotator cuff rehab later to address. I put more of the assistance at the end because apparently I need a reminder to focus on the main work…doofus.
I think you can get the ebook from Wendler for not much money. I am not sure which one is the most current (I think it is called Beyond 531, but not sure).
I don’t really touch any of the internet variations - all mine have come from 5/3/1 Forever. No ebook, only hard copy. It’s $40, but worth every penny. Way more programs and much more comprehensive on explosive work, cardio, and assistance work.
1.2 mile run. Wasn’t sure how it was gonna go since I ate lunch 45 minutes before, but I did fine other than having a burp stuck. Easing back in after slacking for a bit so will add distance next time. I should probably get back to 2 days a week of running.
To drive a point that lifting submaximally works better, that people tend to over estimate their true maxes (which will affect all other subsequent percentages), and that training TM is different from competition max
People will then argue that 5/3/1 doesn’t just have enough volume, but also not enough intensity lol
Being honest, that’s not totally cool man. Most of Jim’s life work is in that book and the dude treated himself like a human guinea pig to develop it. For the quantity and quality of information contained in the book $40 is damn near free. Stealing college textbooks is one thing, because they jack prices up to prey on students who have no other option. But stealing from Jim, after all he’s contributed to the strength community (with a good amount of it for free), is a bit uncouth.