Yea I’m still recovering from a pec strain so I know it sucks. But Wendler’s football version is awesome. I definitly recommend you get it.
Thought I would give a little update cause I had a pretty good workout today:
-No longer doing 5/3/1 as my shoulder injury (I separated it) really messed up my cycles
-I’m roughly following Thibadeau’s newer stuff
Today’s Workout:
Hang Clean: 135x3, 155x3, 175x3, 195x3, 205x1, 225x1
Squat: 135x3, 165x3, 195x3, 225x3, 245x3, 275x3, 235x3, 255x3, 275x3, 225x3
Deadlift: 135x3, 185x3, 225x3, 275x3, 315x3, 335x3, 365x3, 315x3, 335x3, 365x3, 405x1, 455x1 PR!
Pretty excited about the deadlift pr - that’s why I posted today’s workout…
Pretty quiet around here. Are you still training?
Yea man I have been training, but I’m not doing 5/3/1 anymore. I recently hit a 280 bench which I was pretty happy with. I’ve been following CT’s newer stuff and doing a lot of his upper and lower body “pressing workouts.” I think that the staggered assistance work between pressing sets has really helped me a lot. Thanks for checking in…
Today’s Workout:
Upper Body Pressing
Hang Clean and Press: 135x3, 155x3, 175x3
Military Press: 95x3, 115x3, 135x3, 155x3, 135x3, 145x3, 155x3, 135x3
-paired with Blast Strap Pull Aparts
Floor Press: 135x3, 185x3, 205x3, 225x3, 245x3
-paired with Blast Strap Pull Aparts
Bench Press: 225x3, 245x3, 225x3, 235x3, 245x1, 250x4
-Done.
Monday was another pressing workout for me
Today’s Workout:
Lower Body
Hang Clean: 135x3, 155x3, 175x3
Squat: 135x3, 175x3, 205x3, 225x3, 245x3, 275x3, 245x3, 265x3
Deadlift: 225x5, 315x3, 335x3, 365x3, 315x3, 365x1, 405x1
Bench: 225x3, 245x1, 245x3, 265x1, 270x1, 275x1, 280x1, 285x1 PR!
-good workout. tbh I wasn’t feeling that great today because I probably didn’t eat enough food, but I was happy with getting the bench PR after legs. I think I’m going to stick with doing legs once a week. Prolly a Neural Charge / Lats+Biceps workout tomorrow.
-Bodyweight was at 175 last time I checked.
-Trying to get a 315 bench by the end of the school year (May 15th or so), but I may have end up settling for 300
Today was a upper body pressing workout:
I did some…
Hang Clean and Press: up to 175x3
Military Press: a bunch of sets between 135 and 145x3
Bench Press: worked up to 265x3, which is a PR, then dropped it down to 225 and did a few explosive sets of 3.
Also, during this I was working in with a Dude who squats a lot. He helped me a lot with my form and I worked up to an easy 315x3.
Finally I did an explosive circuit…
5 rounds of
-Power Snatch: 135x1
-Vertical Jumps: 3
-Weighted Vertical Jumps: 3
-Pistol Squat Jumps: 3 per side
Done… feeling great after this workout
Yesterday’s Workout: Lower Body Pressing Emphasis
Hang Clean: 135, 155, 175 x3
Squat: 135x3, 185x3, 225x3, 245x3, 275x3, 225x3, 275x3, 225x3, 275x3, 315x3
Deadlift: 135x3, 225x3, 275x3, 315x3, 335x3, 365x3, 335x3, 315x3
Bench: 135x3, 135x3, 155x3, 185x3, 205x3, 225x3, 245x3, 265x3, 285x1, 295x1, 300x1 (PR), 305x1 PR!
Damn. I’ve been killing it lately with benching.
I’m so freakin’ jealous of you. lol
Nice progress on your bench man!
Can’t believe your pull ups though to be honest! I suck at them!
Any chance of a back photo?
Thanks guys for stopping in and for the props.
Today I did a pressing workout with heavy ramping sets of 3 on military press, floor press, and bench press as I usually do. Between every set of pressing I did some type of upper back assistance work in the 6-10 range. Then after the heavy pressing, I did 2 rounds of Defranco’s Shoulder complex. Shit got my shoulders all sorts of pumped. It’s all in the article, but basically you do reps of plate front raise, directly followed by db side raise, directly followed by db power clean.
And since you asked nicely I took a back pic before my workout- hopefully it shows up.
Today’s workout:
Worked on the Snatch for about 20 minutes- a lot of technique stuff, only went up to 115
Push Press: 115x3, 135x3, 155x3, 175x3, 185x3, 205x1, 225xfail, 225xfail, 205x1
Bench Press: 135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 225x3
-bench was feeling like shit so I cut it short
Deadlift: 135x3, 225x3, 315x3, 405x1, 455x1, 475x1 PR!
Speed Pulls: 225x1, 225x1, 225x1, 225x1, 225x1, 225x1
-pulled a 20 pound pr 'cause I was pissed about doing so bad on bench. Now that I think about it, my upper back and grip strength were really fatigued from all the olympic technique work I did so that's probably why I pressed so poorly. I'm happy with the Deadlift PR though. 225 push press would have been nice, but I really have no experience with it.
Pretty long workout today- felt good to get a lot of work in:
Hang Cleans: 135x3, 185x3, 205x1, 225x1, 235x1, 245xfail
Low Paused Box Squat (a few inches below parallel): 135x3, 225x3, 275x3, 295x3, 315x3, 295x2, 295x3, 275x3, 315x2, 335x1
Deadlift: 135x3, 225x3, 315x3, 335x3, 365x3, 365x3, 365x3, 365x1, 405x1
Bench: 135x3, 185x3, 225x3, 245x3, 265x3, 275x1, 285x1, 295x1, 300x1 - it was slow, but the best in over a week
Squat Shrugs(bar on back, shrug it): 225x10, 10, 10
Top 1/2 Bench Press: 135x5, 225x5, 315x4, 315x3, 315x3, 315x3, 335x3
Power Upright Row: 135x5, 5, 5
Pushups: 50
DONE!
Back is looking crazy defined!
Nice PR on the deadlifts too!
holy shite @ the back pic
Nate and Getting Closer- Thank you very much guys. I’m hoping to pull 495/500 pretty soon…
Today’s Workout:
I was feeling pretty shitty throughout the whole workout, but I still managed to get some solid work in.
Warmup: abs, side lunges, rdl, good morning
Hang Snatch: 45x3, 95x3, 115x3, 135x3, 145x1, 155x1, 165x1 PR I think
Military Press: 135x3, 155x3, 165x3, 185x1
Push Press: 185x3, 205x3, 205x3, 225x1
Seated Military from Pins at top of head: 135x3, 155x3, 185x3, 205x3, 205x3 (pretty exhausted at this point)
Squat: 135x3, 135x3, 185x3, 185x3, 225x3, 275x3, 315x1, 335x3 (pretty good set, first rep was decent speed, then on the next rep I literally got stuck ass to ankles, but I mustered some animal rage to get it up)
Bench: 135x3, 135x3, 185x3, 185x3, 225x3, 245x3, 265x3, 245x3, 225x3, 225x3, 245x3, 225x3
Box Squat(slightly above parallel): 335x3, 355x3, 385x3, 405x3
Power Upright Row: 135x5 ---- Dips: 25 (felt good on my shoulder- this is a good sign- left at least 15-20 in the tank)
Called it a day!
I’ve been really busy today with studying for a test, but I managed to get a workout in:
Hang Snatch: 6 sets of 135x1
Military Press: 6 sets of 135x3, 155x1, 175x1, 185x1, 190x1 PR
Deadlift: 135x3, 225x3, 315x3, 365x1, 405x1, 455x1 (This felt really strong), 495xfail
Didn’t get 495, but the 455 felt really strong and this was my PR less than 2 weeks ago
Bench: Did a few warmup sets and then went moderately heavy, but not the greatest bench sesh…
;
-Decided to do the 225 combine test: 225x14 with 1 or 2 reps in the tank (I was really happy with this)
-That’s all for today- not much but it felt good to take a break from studying and move some big weights around
Decided to do an “Alpha” style workout today; here’s how it went:
Insert:
10 circuits of
Power clean to
Military Press to
Back Squat x 5 to
BTN Press to bar to ground, then
5 wide grip pullups
with: 95x2, 115x3, 135x5
-was pretty damn tired after this and my lungs were burning
Strength:
Giant Sets:
1A: Bench Press: 135x5, 185x5, 205x5, 225x5, 245x5, 265x5 (not all reps were full), 245x5
1B:Windshield Wipers: 135x10 135x10, 135x10, 135x10, 135x10, 135x10, 135x10
1C: Blast Strap Pull-Apart: BWx6, BWx6, BWx6, BWx6, BWx6, BWx6, BWx6
2A: Clean to Strict Press: 135x3, 135x3, 135x3, 135x3, 135x3
2B: Hanging Knee Raise to Chin: BWx10, BWx10, BWx10, BWx10, BWx10
2C: Seated DB Power Clean: 25x6, 25x6, 25x6, 25x6, 25x6
-This type of workout is really difficult because there is barely any rest between consecutive sets- I think the most time I spent sitting between exercises was 15 or 20 seconds, and looking at my workout I did over 50 sets. I like this type of workouts simply because they are challenging and they help to keep me in good shape.
Today’s Lift:
Insert:
Manmakers(Clean to Press to Back Squat to BTN Press):
95x3 and 7 pullups
115x3 and 7 pullups
135x3 and 7 pullups
135x3 and 7 pullups
135x3 and 7 pullups
155x3 and 7 pullups
185x1 and 7 pullups
-with as little rest as possible
Strength:
Giant Sets:
1A: Bench Press: 135x5, 185x5, 225x3, 245x2,265x1, 275x1, 285x1, 290x1
1B: Windshield Wipers: 6, 6, 6, 6, 6, 6,
1C: Ab-Strap Pull aparts: 8, 8, 8, 8, 8,
2A: Back Squat: 135x5, 225x5, 275x5, 315x3, 335x1, 355x1 PR, 365x1 PR, 375x1 PR
2B: Hanging Knee Raise: 10, 10, 10, 10, 10
2C: Rolling Tricep Extensions: 50’s x 6, 6, 6, 6, 6
Explosive Circuit:
1A: Vertical jumps with a 50 lb dumbbell: 3, 3, 3
1B: Speed Squats: 225x3, 3, 3
1C: Close Grip Pushups: 20, 20, 20
-with as little rest as possible
-Good day for squatting today- not the best benching but I made up for it. After today's workout my unofficial raw power lifting (no equipment or belt) PR's are 375-305-475 for a total of 1155. In the short term, I would like to get a 405 squat, 315 bench, and 500 deadlift.
Today’s Work:
-Played basketball for about 2 hours- team went 4-0
-Then a few hours later I did
Military Press: 65x10, 135x3, 165x1, 185x1, 195x1 PR, 200x1 PR! (It took like 5 seconds to get up so a true PR)
Bench Press: 135x5, 185x3, 225x3, 275x1, 285x1, 295x1, 300x1, 305x1, 310 x fail
Weighted Chins: BWx5, 45x3, 45x3, 90x3
Deadlift: 135x5, 225x3, 315x1, 405x1
-then switched to Sumo for a few sets
Sumo Deadlift: 225x3, 315x1, 315x1, 315x1, 365x1, 365x1, 365x1, 365x1
Close Grip Bench(Thumb length away from smooth): 135x3, 185x3, 225x3, 245x1, 265x1, 275x1 285x1, 290x1
Finisher:
A:Tricep Extension: 135x5
B:BB Floor Press(go really wide and slow and squeeze pecs): 135x5
C:BB Windshield Wipers: 135x6
D:Bottom Half Military “Shrugs”: 225x10
-Done. I'm feeling exhausted right now