This is how you know you picked your TM pretty much perfectly.
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Yesterday
Wendler Week 6 Day 1
Press
5X45
5X60
5X70
5X80
3X90
AMRAP at 110#
7 reps
I AIN’T DOING JACK SHIT
The heat has me run down this week. Got my reps, better day tomorrow.
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Wendler Week 6 Day 2
Deadlift
5X135
5X135
5X170
5X210
3X240
AMRAP at 270#
7 reps (rep PR)
1X1 at 315
Tried this double overhand and my right hand can’t hold it. Immediately switched to mixed grip, no problem.
1X1 at 365#
This was heavy, shut the singles down here.
BBB Squat (sort of)
10X135
10X155
10X175
10X185
10X135
These were because there wasn’t much left in the tank. I rationalized that if I increased the weight per set, I wouldn’t feel like this session was a waste if I went home after.
Deload is next week, and I need it. Not because I can’t hit the weights, but I need to fix my recovery and nutrition. The heat means evening workouts suck because I’m beat. Morning workouts suck because I’m just going to bed too late. Baseball is over Sunday until after my meet so recovery needs to reflect a less busy season for the family.
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Wendler Week 6 Day 3
Bench
10X45
5X65
5X85
5X125
3X145
AMRAP at 165#
8 reps (rep PR)
FSL
3X10 at 135#
Military Press superset Hanging Leg Raises
4X10 at 75#
4X20.16.12.8
This was all I wanted weight wise.
Tricep Extensions superset Machine Curls
3X25 at 30#
3X20 at 30#
Super arm pump after the machine, but my right elbow got a bit angry after the 3rd set. Workout over.
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Deload next week, then 8 weeks out. I’m going to switch to 3/5/1 for this time frame. Also going to get away from PR sets and push to hit 1-3 singles at my training max. Still trying to figure out the assistance work as I’ve stayed pretty boring with it. Squat and DL are probably good, but bench needs help. Think I’m going to go to CGBP and dips for both cycles. Also going to do BBB Bench on Press day possibly DB Bench to add a bit more frequency.
I’ve really pushed these 6 weeks into 5, and that is over. If I feel the need to go to the gym, I’ll push the prowler and do some ab work, nothing else.
Having second thoughts about competing in August, or at all, but the money’s already been spent. Not too ashamed of my squat or dl numbers but my bench is beyond poverty, it’s homeless, lol.
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Wendler Week 6 Day 4
Squat
5X45
5X105
5X135
5X165
5X195
3X235
AMRAP at 245#
10 reps
App I use for Wendler was messed up bc I had been messing with it in preparation for my next cycle. Anyway 245# for 10 is definitely a PR, and really wasn’t a grind this week after only getting 235# for 5 last week.
Joker singles
3X1 at TM 280#
Belt out 1 notch, working on bracing. All 3 felt good if not super quick.
BBB Squat (sort of)
10X135
10X155
10X175
10X195
10X135
Pause Squats
165X8.6.4.2
GHR
3X20 at 45#
Back Raises
2X10 BW
Low back was toast at this point.
Stair Machine
7 minutes level 7-10
Bad day, great workout. Left the gym completely spent without overdoing anything. Pace was good, about 90 minutes even with some technique talk with another power lifter I’ve talked to on occasion. We were both squatting so it was nice talking about different accessory work for different weaknesses in the lift. We are doing the same meet later this year with him at 198 and me at 181.
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Wendler Week 7 Day 1
Deload Press
10X45
5X60
5X70
5X80
5X80
5X80
Superset these with rear delt raises.
6X10 with 15# DBs
BBB CGBP
5X10 at 80#
Superset with DB Rows/Hammer Curls
3X10 Rows with 45# DB
2X10 Curls with 15# DB
Then 1X10 Curls to clean up.
Stair Machine
8 minutes level 6-9 pyramid up then back down.
Perfect deload workout. Woke up late so I only had 45 minutes max. Finished in 40.
Hard to deload after a great squat workout Monday but that’s why they’re scheduled way in advance. Felt pretty good to go in break a sweat, get a light pump and leave.
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So I have decided on my next training cycle following this weeks deload. I will be continuing with 5/3/1 using ideas from beyond and powerlifting book.
Day 1
CGBP 5/3/1
SS DB rows sets of 10
DB military press 4X10
SS rear delt raises 4X10
Rope tricep extensions 4X25
SS Hanging leg raises varying rep schemes
BB Curls (in the squat rack) 4X10
SS Front squats (4X10) whatever’s on the bar from curls.
5 minutes Stair Machine
Day 2
Deadlift 5/3/1
3-5 singles at TM
BBB Squat 5X10 ascending
Snatch Grip Block Pulls 3X8
SS Chin ups (progress as able)
Good Mornings (light) 4X20
SS Crunches weighted
Farmers carry 3-5 sets progressing the 110# I used 2 weeks ago
Day 3
Bench 5/3/1
3-5 paused singles at TM
Lat Pulldowns 4X10
SS Dips descending reps progress as possible
DB Flys 3X12-15
SS Tricep Extensions 3X20
Seated Hammer Curls 3X15-20
SS Hanging Leg Raises 3X15
Stair Machine
Day 4
Squat 5/3/1
3-5 singles at TM
FSL 3X8
SS Chin-ups progress as possible
Pause Squats 4X8.6.4.2 175# week 1 progressing 10# per week
GHR 3X20 progressing weight SLOWLY
45 degree back extensions start at 3X10
Stair Machine
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Wendler Week 7 Day 2
Deload Deadlift
Nothing, lol. I’ve found my best bet with deadlift is just taking a week off and letting my back rest. I was thinking this morning I may squat a bit and hit abs tonight. We’ll see.
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Wendler Week 7 Day 3
Bench
45X10
65X5
95X5
115X5
135X5
135X5
135X5
BBB CGBP
5X10 at 95#
That’s it really trying to deload
Wendler Week 7 Day 4
Squat
45X5
95X5
135X5
175X5
195X5
195X5
195X5
Ended it there. Everything was heavy. Bursitis seems to have taken a turn for the worse because of landing on the knee while working. Anti inflammatory meds, ice, and 7 days until my next squat session should do the trick.
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Sorry to hear about the setback. Good news: more benching!
Wendler Week 8 Day 1
CGBP
10X45
5X60
5X75
5X90
3X105
3X120
3X135
Nothing remarkable but starting to feel more comfortable arching my back and squeezing my lats.
BBB Wide Bench
5X10 at 95#
These may be a bit of vanity as they may be more pec dominant than I technically need for powerlifting. But I enjoy having a barrel chest and narrow hips aesthetically.
DB Rows
4X10 40# DB
Rear Delt Raises
3X15 15# DBs
Giant Set
Tricep Rope Extensions
Strict BB Curls
Roman Chair Leg Raises
4X20 20#
4X10 45#
4X20.16.12.12
First run through this workout, but already I feel like it will have a better carryover for my goals then military press. Still going to press a 4X10 once per week to keep from any imbalances, but increasing my press is not a priority right now. I left out any front squats from my original plan today. Worried the bursitis is a product of frequency rather than load so only squat 2 days per week Rep day/Heavy day. In trying to improve my recovery I’m going to go to a MWFS split as well.
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CGBP carries over way better. I would recommend incorporating regular overhead pressing somewhere though, just for your shoulders.
So my thought is 4X10 on my main bench day at 50/60/70 percent progression. Also, I meant to do 4X10 DB military press on my CGBP day. Does this seem like the right approach?
Once a week would be enough I think, if you want to include dips as well (which I definitely would). I wouldn’t worry about a progression so much as getting overhead work in. Maybe push for more reps per set over a cycle with a given weight?
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Standing dumbbell overhead work once a week is golden. I never trained shoulders directly until two months ago when I first implemented OHP routinely. Adding in Single Arm Standing DB Press was the best choice I’ve made for my upper body work in that time; it will help highlight imbalances and it’s a good way to rack up light volume work for your shoulders. 4x8 or 2-3x10-12 seems what’s best for me. And it’s actually carried over well to my military press since it forces me to activate my core.
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Wendler Week 8 Day 2
Deadlift
5X135
5X185
5X225
3X255
3X285
3X325
All with no belt, felt fine.
Singles at TM (belt on)
1X365 didn’t set my grip right, set it down after 4" reset and pulled
1X365
1X365 (video below)
Snatch Grip Block Pulls
3X8 at 205#
SSB Squat
2X10 at 135
Everything felt rough so I shut it down here.
Stair Machine
8:30 Level 7
Just a blah workout going to get plenty of sleep tonight and go back in the morning for more accessory work.
@MarkKO @lil.greggy I’m pretty sure this is basically a SLDL but wanting a bit of feedback.
Yep, SLDL. You can actually see the strain hit your lower back and round it over. To fix that a mix of lower hips, shoulders behind the bar and better bracing would probably do the job.
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Old habit was to squat deadlift because of Olympic lifting, now I’ve gone the other way, dammit. lol that’s part of the learning curve. Thanks for taking a look.
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