First day of 5/3/1 - Military
Worked up to 130 x 5. I didn’t start “too light” as Wendler says and recalculated my max, I’ll fix it next week. Might be from fixing a flat tire right before the gym, but after hitting 145 x 5, I was shocked that 130 felt so heavy. Que anger.
Assistance work:
Upright Rows
45 x 10
65 x 10
85 x 10
95 x 12
DB Presses
40 x 10 x 3
40 x 12
Bent Over DB Raise
20 x 10
40 x 10
Rear Delt Cable X’s
20 x 10
30 x 10
40 x 6
Bent Over Shrugs
60s x 10
70s x 10
90s x 10
100s x 12
HIIT Cardio - 20 minutes
Felt good at the end, but still mad about miscalculating my rep maxes. Wendler’d be PISSED! Bad enough pops is already mad at me… lol
Besides the fact you started to heavhy, you still had a good workout in my eyes 
5/16
Bench Press
190 x 5 x 3
Incline Press
165 x 5 x 3
Incline DB Press
85 x 1
60 x 10 x 2
Black Pec Deck
90 x 10
120 x 10
140 x 8
BW Dips superset w/decline pushups
V-Bar Pressdowns superset w/low pulley cable crossovers
Ok workout.
Squats
305 x 6, 4, 4 (almost got stuck on that last one!)
Leg Press
360 x 10, 8
410 x 6
SLDL
135 x 6
155 x 6
175 x 8, 6
Lying Leg Curls
70 x 8
80 x 8, 6
Calf Raise
Stack x 6
45 x 8
90 x 7
Stack x 12
Good workout.
Practice tonight. Deload tomorrow.
good work here solidkhalid, You deserve a deload week
I’m glad you are enjoying 5/3/1 it’s an awesome program and if you stick with in the long run you will make great progress.
I’m at deloading week too, time to focus on shredding that guitar, although i no longer have mine i’m really interested in learning Drums, but the investment/costs are outrageous here at Brazil.
Old video for you Kaisermetal
new chest workout
5/31
Incline Bench
135 x 10
175 x 6
185 x 4
Flat Bench
185 x 4
175 x 6
155 x 10, 10
Incline DB Press
80 x 4
70 x 5
55 x 10
/superset with
EZ Bar Curls
50 x 10
60 x 10
70 x 10
Power Flys
35 x 10 x 2
/superset with
Concentration Curls
35 x 6
45 x 6
55 x 5
Black Pec Deck
100 x 10
110 x 10
120 x 10
/superset with
Mike’s Cable Curls (with the top pulley, both pulleys and arms at the same time)
30 x 10
40 x 10
50 x 10
Since I’m wrestling now I have to change up my routine. Also this week I am limited in my training days so I put biceps with chest. My wrist is still hurting so no barbell curls yet.
Friday I will do back, saturday shoulders, sunday maybe some strongman work, and monday legs, bringing me back to chest on tuesday. We’ll see how it goes.
I have to mention, working out hard again after the deload felt pretty damn good.
new back workout
Bent Rows to Chest
185 x 8, 8, 9
Pull ups
10, 8, 7
Face Pulls
100 x 10
120 x 10
60 x 15
Deadlifts
315 x 3, 3
275 x 6
So funny, I remember when 275 was my 1RM…
DB Rows
70 x 10, 11, 12
Good Mornings
Bar x 10
95 x 10
115 x 10
Excellent workout.
Not the total program but I’m still using the 5/3/1 template on my bench training. My main movement is now the incline bench press.
I had to change my routines now because I’m in wrestling school twice a week and I had to shift away from the powerlifting training to a more wrestling-specific training. As you can see I’m keeping the core movements in, just a different format.
Still busting my ass though. Almost passed out when I got home last night, didn’t have energy to do SHIT and I really wanted to shred!!
[quote]solidkhalid wrote:
Not the total program but I’m still using the 5/3/1 template on my bench training. My main movement is now the incline bench press.
I had to change my routines now because I’m in wrestling school twice a week and I had to shift away from the powerlifting training to a more wrestling-specific training. As you can see I’m keeping the core movements in, just a different format.
Still busting my ass though. Almost passed out when I got home last night, didn’t have energy to do SHIT and I really wanted to shred!![/quote]
wrestling is awesome, it’s one of my favorites sports to train, a shame that we don’t have experts or the sheer numbers of wrestling academies like usa.
I think it’s the most physical sport of all regarding to fighting, in stand-up if you have enough distance you can drop your hands and take breaths, in bjj you can stall, in wrestling you are always locked-in and exchanging strength and grips, that’s why they have uber-conditioning.
Absolutely man. I may not have the best pressing strength but my back has always been a strong point which is really important in wrestling.
For conditioning I’ve been alternating 3x a week between HISS (treadmill running fast for long period of time), HIIT (sprints on track), and good old boxing.
nothing gives you more conditioning in the sport than doing the sport, i’ve met guys who would smoke people on long distance cardio, do HIIT like madman, do GPP and then gassed quickly on sparring.
Nothing substitutes the real thing.
Wrestling is more about pulling than pressing, so you are pretty good to go =)
Yea besides my usual training I am going to training sessions twice a week. These are about 3 hour long sessions including drills and sparring.
6/10/11
Bent Row
185 x 8
195 x 5 3 cheat reps
195 x 4 and 1/2
Pullups
bw x 10, 9, 7
Face Pulls
80 x 5
60 x 15
Deadlift
315 x 3, 3
365 x 1 (horrible form but I got aroused due to my lack of progress)
Good Mornings
95 x 15
115 x 12, 10
Didn’t have time for DB Rows or shrugs, will do them with shoulders on monday.
Jesus man, nice DL.
Your making awesome jumps.
Rough draft of video project I’m working on
