wave 3, day 1, cycle 1
8 minutes of walking
squat
5x235
3x265
belt
8x305
5x10x155
leg curl
skipped
Great workout. Everything felt really good. Not much to say. I’m satisfied with the results so far. I’m half tempted to increase my next max by 15lbs instead of 10. We shall see.
wave 3, day 2 and 3, cycle 1
bench
5x175
3x200
8x225 (had one more left in me)
deadlift, no belt
5x265
3x295
straps
5x335
5x8x185
military press
5x135
3x155
3x175 (just checking my max for the next cycle)
Real good workout. Woke up feeling achy and old. Not a whole lot of motivation this afternoon, but enough to get my butt out the door. No PR’s but I am satisfied.
wave 4, day 1, cycle 1
I had planned on doing
squat
5x185
5x205
5x225
5x10x155
but instead did
bodyweight squats
4x25
It’s a deload week, what can I say. Bad weather, slippery roads and no interest in car damage.
Thanks a lot, Dude.
I’m going to finish up this cycle of Sheiko then possibly move onto this. Keep up the great work.
Well the last two weeks I have spent at home, no training.
My wife was sick the entire two weeks. I was sick the end of this last week.
The first week of vacation was a scheduled deload week. No problems there. Last week was going to be sketchy … and it was. I had every intention of starting the second cycle, but life happened. My wife got sick enough to go into the hospital. New Year’s day I get some nasty stomach bug.
I’m just going to go with light-medium weights this week then try to get back on track for next week. Oh, and I woke up with a cramped lower back.
5 cycles of:
5 pull-ups
10 push-ups
20 bw squats
30 push-ups
60 bw squats
I’m just getting my body back going. I want to be fulled recovered when I start the second cycle, which will be next week.
Are you back on track Dude?
W E N D L E R 5 / 3 / 1 C Y C L E 2
Starting Max
Military - 155
Bench - 240
Deadlift - 355
Squat - 330
I am going somewhat conservative this cycle because of the excessive time off. After this cycle I should be back on track.
yesterday
wave 1, day 1, cycle 2
military
5x115
5x125
10x135
back squat
5x245
5x265
belt
10x280
chins
3x5xbw
Everything felt real good. I wasn’t sure how it would go since I’ve been off for 3 weeks. Squats felt really good.
[quote]crankMAN wrote:
Are you back on track Dude?[/quote]
I’m back
Friday
wave 1, day 2 and 3, cycle 2
bench
5x180
5x195
10x205
deadlift
5x265
10x285
0x305
5x10x165
dips
18xbw
Bench felt real good even though it is slightly less than last cycle. I might bump up by 10 lbs depending on how the next couple of weeks go.
Deadlift started off good. I did 5x285, and for some dumb reason thought that I would be unable to more than 5x305. If you know anything about 5/3/1, it is irrelevant. Just get the reps for the day and then some if possible. So I might go up 15 lbs next cycle as well.
It’s (obviously) Monday and my hammies and lower back are still sore.
wave 2, day 1, cycle 2
8 min walking
military
3x125
3x135
10x140
back squat
3x265
belt
3x280
8x295
no belt
5x10x170
10 min walking
Good workout, but not great. I wanted to do more of the accessory work, hence the extra squats, but I was just whooped. It’s funny how the lighter weights always seem heavier then the heavy weights. Ah well. I’ll the chins later when I have more energy.
In other news. I got ahold of the P90X DVD set. I know this gets a lot of flack on this website, but I MIGHT just give it a go.
I’m thinking about getting
edgenutrition.com/product_info.php/
manufacturers_id/26/products_id/1643
OR
edgenutrition.com/product_info.php/
manufacturers_id/26/products_id/1659
I’m considering doing P90X. We have a family trip to Disney planned in June … and I would like to look good for that.
wave 2, day 2, cycle 2
bench
3x190
3x205
8x215
5x10x125
db rows
5x10x80
a little treadmill walking and let’s call it a day
POST #2000!!!
I wanted to share this Q & A with the great Jim Wendler. Sort of hits home with me.
http://asp.elitefts.com/qa/default.asp?qid=88191&tid=
Jim, you mentioned that you’ve had high blood pressure at almost every weight you’ve been at. Do you take meds or do anything to help with this? I’m asking b/c my doctor has mentioned that my BP is a bit high and I don’t want to start taking meds at my age (I’m only 23). Thanks.
[quote]Johnny,
I have a family history of high blood pressure. The only thing that I have done that has helped it are:
For all the experimenting I’ve done over the years this is about it. You can take some medications but know the risks (also not taking them is a risk too).
But the easiest way to get rid of this is to get in shape (which will lead to you losing weight). Also, make sure they are taking the reading with an appropriate sized cuff. If you are really nervous about having high blood pressure and want to exercise it away here is my advice;
Start training like you have to fight Silva in 12 weeks. You will be surprised how fit and agile you will be (and lean and in shape). You will also be able to curl up in the fetal position quickly and tap your hand on the mat.
The point is - train like a motherf*cker.
If you still want to gain weight, etc. Add in light bit of cardio 7 days/week (20-30 minutes).
I prefer to run because what the hell are you going to do when Leatherface comes?,
Jim Wendler [/quote]
yesterday
wave 2, day 3, cycle 2
deadlift, no belt
3x285
3x305
5,2,1x320
straps
5x10x185 (speed)
leg raises
5x12
GRRRRRREAT workout. I don’t think I hit PR’s, but I was having a good time and the weight went up easily enough. On the ‘money’ set, I did 5 reps, adjusted grip for two more, took a couple breaths and did the last one. I ‘might’ have been able to do another, two at most, with straps on. But I was huffing pretty good. Doubled the goal for the day so that was great.
I calle them speed deads because the weight is fairly light. A couple of the sets I took it slow. All five sets felt solid.
I’m tempted to go up 15 lbs next cycle, but I know big Jim would hunt me down so I’ll just add 10. Good times.
wave 3, day 1, cycle 2
squat
5x245
belt
3x280
8x315
no belt
5x10x165 (barely got through these)
skipped leg curls
At the end of the day, I was just beat. My lower back and thighs were tightest they have been in a long time. I really don’t remember. They were sore for a good 30 minutes after I was done.
I plan on doing military tomorrow.
wave 3, day 2, cycle 2
15 minutes of walking
military press
5x115
3x135
11x145
db press
5x10x40 (too easy)
chins
6,6,7xbw
15 minutes of walking
I’m half tempted to increase this lift by 10 lbs next cycle.
wave 3, day 3 and 4, cycle 2
15 minutes of walking
bench
5x180
3x205
8x230 (had 1 or 2 left)
deadlift
5x265
3x305
straps, DOH grip
3x335
dips
15,10xbw
5 more minutes of walking, 5 minutes jogging
I’ll be honest, I wasn’t sure if I was going to make it to this workout. I was having weird heart palpitations, or racing heart beat, or something that just did not seem right. I’ve also started getting sick - direct result of spending the last two days outside sledding with 150+ middle schoolers (school trip).
My form was not that great on the deadlifts. I was hoping for more and probably could have gotten a couple more reps if my heart was into it. Literally. At least I hit the daily goals and then some.
I’m also glad that I’m getting sick at the end of the cycle right before a deload. I have been contemplating starting the next cycle on Monday, but that’s not going to happen.