Then I stopped wanted to Olympic lift and work got in the way. (Crap excuses I know)
I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:
No real squat as I have developed patella tendinitis and need to keep the squat light and frequent. I squat every session and am adding 1.25 kg to each session with a view of the 5x5 program except I do 5x10.
I’m logging my workout here with two real goals.
Improve my strength to Press 60kg 5x5 Bench 100kg 5x5 and to have a single digit body fat %
Current weight is 92kg body fat 22%
Feel free to chip in and make suggestions I am restarting the Wendler (from cycle 2’s weights) as the program suggests once you fail.
Food wise when I am good I am very good when I am bad I am horrid. But Ill log an we can see where I can improve and get going.
The squatting everyday has had significant impact in improving my tendinitis rehab. I started off just partial two legged squatting to the point of most discomfort and slowly but surely have got deeper and now squat with weight again. I also focused on cardio (rowing mainly) and lots of quad and hamstring flexibility.
Here’s tonight’s session. I got a little carried away with the squat.
Squat: 5 x 100kg, 5 x 110kg, 5 x 120kg.
Press: 3 x 40kg, 3 x 45kg, 7 x 50kg
Assistance work
Press: 5 x 10 @ 32.5kg
Pull ups: 3 x 5 @ bodyweight
trx pull ups: 3 x 8,6,6
Reverse curls: 2 x 20
Crunches: 2 x 20
Plank: 2 x 30 secs
The Ab work is a mini circuit I run through the the exercises then rest and then through them again.
Note to self the quads are already tight. … wish me luck tomorrow!
I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:
Can’t convert your kilos, but as a 5/3/1 advocate take it slow and easy…it’s a great system for long term growth and as an old bastard you gots nothin’ but time!
I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:
Can’t convert your kilos, but as a 5/3/1 advocate take it slow and easy…it’s a great system for long term growth and as an old bastard you gots nothin’ but time![/quote]
No worries Ill do the Maths as its 2.2lbs to every kilo.
275 dead
165 bench
126 press
132 squat
Old indeed…I feel 21 every day of the week brother!! Hahaha
Out of interest do you do much assistance work with after your main lifts. I tend not to but am contemplating a little bicep / tricep work but not too sure when to fit them in the routine? Any thoughts?