Squat 3’s
Front Squat - 2053 2153 230*6 (felt awful and should have at least gotten 7 or 8)
Hacks - 2pps*10x 5 sets (<60s rest between sets)
BB Step-Ups - 155*10 each leg x 3 sets
Standing Calves - Stack*AMAP x 3 sets
**Didn’t feel great in the gym today but I suppose lack of sleep and food will do that to you. The front squats just never felt right today. I guess technically it’s still a PR for a 6RM but only bc I never really did front squats in that rep range before and I’m not too happy with it. Definitely feel good that I powered through the workout though bc I was about this close to just skipping out today and going home to bed. Speaking of which, time for about a pound of ground turkey and then finally some sleep!
OH Press 3’s
Push Press - 1503 1603 165*8 (+1 rep from last wave at same weight OR same reps +5lbs from last week; gotta love when you’re progressing no matter how you look at it)
** Going to start doing some cleans and such on my lower days to try and get more power. Another PR on the pulls felt good. Didn’t do my normal snatch DLs from a deficit bc after the cleans, felt like my lower back needed something a little less stressful. The RDLs were hard and forced me to work on balance - I think my hammies are going to be pretty damn sore tomorrow too.
AM Conditioning
A bunch of mobility/band work to warm up
Hill Sprints x20 (about 15-20s up/rest until the next minute)
PM Bench 531
1805 2053 230*4 (+5 pounds and same reps)
Incline DB - 8010,8,7,7
T-bars - 4 plates10x 4sets
Inc BB - 16510,8,8
Kroc Rows - 10510,10,20 each arm
**Good work today. Solid PR in the bench and the Kroc rows at 20 reps were another PR. I’m loving the 5/3/1 program thus far – simplicity and focusing on setting PRs each week has got me looking forward to trainig sessions again. Thank you Jim Wendler.
P.S. Just found a great little deal at my local grocery store. A whole roasted chicken for like $6. Smashed down almost the whole thing after my workout with some veggies on the side. Can’t beat that for a Sunday dinner.
531 Front squats
1905 2153 240*5 (+10 lbs, +1 rep)
Hacks - 2pps+25*10,8,8
DB walking lunge - 75*16,16,16
Standing calf raises - Stack* (extended set w/ 15s rests until I got to 50 reps)
Leg press machine widowmaker - 15#*20
**PR’d the front squats and felt really strong like I probably could have nailed another but pitched forward a bit on #5 so I stopped. The calf stuff was hard and the “widowmaker” was just for kicks – worked up to a weight that felt pretty tough for about 10 reps on a machine that I don’t normally use and had at it. I like this as a mental challenge and may do these sort of one-off high-rep type things at the end of a workout (kind of like I’ve done w/ the last set of Kroc rows on my bench days).
Oh and I have no idea if anyone even looks at this, but if someone sees me doing something stupid that will screw up the program, PLEASE feel free to call my attention to it.
Cable OH Tris, DB Curls, DB side raises X 3 times through
**The presses felt much more stable this time around than the last 531 day. I feel strong but my joints ache a bit and I’ve been a bit congested lately. I’m ready for my deload week but first need to hit some PR’s on the deadlift!
[quote]whup wrote:
Looks like you’re making good progress with 5/3/1! Whats your stats? [/quote]
Thanks for stopping in. Yea things are going well so far. I really enjoy the simplicity of this program.
I’m 5’10 about 185 (most days). Never done any sort of BF testing but if I had to guess, I’m probably about 10-12% (based on the very scientific method of “I can see my ab muscles pretty clearly”). Oh and I’m 24 yrs old for whatever that’s worth. Intermediate goals are to get 3 plates on the bench for a few reps, front squat the same for about 6 reps, deadlift 6 plates for a couple and OH press 2 plates for 5 or so.
[quote]jonnyblaze wrote:
whup wrote:
Looks like you’re making good progress with 5/3/1! Whats your stats?
Thanks for stopping in. Yea things are going well so far. I really enjoy the simplicity of this program.
I’m 5’10 about 185 (most days). Never done any sort of BF testing but if I had to guess, I’m probably about 10-12% (based on the very scientific method of “I can see my ab muscles pretty clearly”). Oh and I’m 24 yrs old for whatever that’s worth. Intermediate goals are to get 3 plates on the bench for a few reps, front squat the same for about 6 reps, deadlift 6 plates for a couple and OH press 2 plates for 5 or so.
[/quote]
Good goals and very achievable! My short term #s are to hit a 400 SQ, 200 OHP, 500 DL, 300 BP.
Jump rope - 10 min warmup, then
60s all-out, alternating foot w/ high knees; rest 60s x10 intervals
Elliptical 2 min (med pace; about 160bpm HR)+ 10 DB snatches right + 10 db snatches left X10 rounds
** Great weekend with plenty of extra activity too. Played tennis on Sunday and spent several hours swimming in the Lake Michigan waves both Saturday and Sunday. My body feels pretty good now but I think I’m still going to use this as a deload week for the main lifts and just work the assistance lifts pretty good and get some good conditioning in as well.
Incline DB - 8010,8,7,7
Kroc Rows - 11010,10,10,10
Wide grip seated cable rows - 10#AMAP x 5 sets
Pushups - BWAMAP x 5 sets
AirDyne Intervals - 45s work/75s light recovery X 10 intervals
**Kept the rest periods short today – Did the first antagonist set w/ 45-60s rest between each. Second one was about 30s between. Good hard, quick workout today. I like doing more of this conditioning type stuff that challenges me in a different way on deload weeks… Seems to be working okay so far since I’m still making progress on the main lifts.
Conditioning - 30 min various intervals
Band work, lax ball, stretching
OH Presses tonight… Need to make up for the crappy bench performance on Sunday and get my confidence back in the upper body lifts. Though I was really happy with front squats Monday since before starting the program, the most I had ever done w/ 225 was about 5 or 6. Also, using Jim’s rep calculator that puts my estimated max just at 300lbs, which is a pretty cool benchmark to hit.