FLAT BP 225/20 275/10 315/4 315/3 225/17 (The rest off of BP for about 6 weeks helped, going to attempt 335 next week)
INCLINE BP W LIGHT BANDS 135/20 225/4 185/12 185/11 135/15
PEC DEC 100/20 140/15 180/12 STACK/5
TBAR ROW 1 HAND 1PLT/15 2PLT/11 2 HAND 4PLTx3x11
CHEST SUPPORTED ROW 50/20 70x3x15
PULLUPS 6/6/4/4/3 (23)
Felt horrible today, very weak, shoulders and all joints hurt, got through it though.
FLAT BENCH 135/20 225/10 315/3 315/3 225/20 225/14 - Dropped down to 225 for reps as I felt my shoulders couldnt take it.
INCLINE BENCH W LIGHT BANDS 135/12 135/11 135/11 135/11, wow do I feel weak as fuck today, i think Im coming down with something, while usually working decline bench as an accessory to flat, and never am trying to max out this actually felt heavy as in the past my rep-range is 15-20 w bands w 1 plate…pussy.
PULLUPS - 5 / 6 / 5 / 5 / 3 (24) again shoulders were hurting.
MEADOWS ROW - 1PLT/12 2PLT/12 - From the latest article that just came out I tried it out…ehh.
TBAR ROW 4PLT/10 5PLT/3 5PLT/3 - Just trying to fight through this shit session
MEADOWS ROW - 1PLT/12 2PLT/12 - Once again ehh, I may not be doing these right.
DB SHRUG 2 SEC STATIC HOLD 110/12 110/12, NO HOLD 125/12
DB CIRCUIT 50LBS / GOBLET SQUAT x10 / DB ROW x10 / BB PRESS x10 / PUSHUPS x10 (5 SETS)
HIT CARDIO 1 min SS, 30 Sec Sprint 14 min mile (SS 3.5) (SPRINT 7.1)
In continuting my style of jumping from program to program…I will start Wendlers 5/3/1…its easy to understand (which is good cuz im dumb) so here it goes…
MILLITARY PRESS: ACTUAL MAX 195, TRAINING MAX 175
DEADLIFT: ACTUAL MAX 415, TRAINING MAX 373
BENCH PRESS ACTUAL MAX 335, TRAINING MAX 301
SQUAT ACTUAL MAX 365, TRAINING MAX 328
Now if anyone has followed my log, I have squatted 4 plates, but these were at best parallel, 365 is ATG. My bench was better in the past, but 335 is all I have gotten up over the past year. For some reason I shyed away from, 5/3/1, I believe it had to do with volume, but as it turns out, the volume will be very similar as well as the frequency. Also admittedly the ego played in it a little bit. But fuck it, I believe in Wendler’s simple results proven approach and I have stalled in my progression for a while now.
My conditioning will be done on the same days as my 5/3/1 training as I cannot do them on off days, conditioning will be via HIIT cardio and Circuits depending on feel.
Oh and the percentages of weight lifted may be a little bit off, as I do not have 1lb plates at my gym. I will not post my warmups because I dont want to.
WEEK 1, DAY 1
MILLITARY PRESS 5/3/1
105/5 135/5 150/8 - I usually do BTN shoulder presses, I never was comfortable with the standrad millitary press and could OHP more with BTN, oh well I wonder I could use the BTN shoulder press instead.
HACK SQUAT 2PLT/15 3PLT/12 4PLT/12 4PLT/10
LEG CURL 110x3x10 90x2x10
LYING LEG RAISE 3x12
HANGING LEG RAISE 2x10
HAMMER CURL 35/14 40/12 45/10 60/10 60/8
RUN 13.53 MILE (3.5 SS 7.1 RUN)
NOTES - Never Hack Squatted before, I found it very uncomfortable knees seem to be irritated with the weight in a different area. Never Leg curled before either, these were alot tougher than I thought. This session showed where my weak points are, which I appreciate.
Felt like crap, didnt do any conditioning. My numbers on assistance work suffered because of my general malaise. Benching light is an oddity for me, but like wendlers says, u gotta let go of your ego.
