Seated overhead press → 35/3, 40/3, 45/4
2a) Power clean → 35/3, 40/3, 45/3, 50/3, 57,5/2
2b) OHP 5x10x50% → 5 x 10 x 27,5 kg
2c) BB row 5x10 (underhand) → 5 x 10 x 40 kg
2d) split squat 5x3x60-70% → 5 x 3 x 40 kg
3a) planks 3 (front & sides) x 60 sec + reverse crunch 2 x 12
3b) Cuban presses 2 x 6 and rot. cuff exercise 2 x 10/hand
Notes:
weights are getting heavier. 2,5 kg feels like huge jump on smaller muscle groups.
2a) ramped sets, got only 2 in the last set. In the last cycle I ended the ramping on 55 kg for this same 3-day.
2b) went ok
2c) changed my grip from overhand to underhand hoping to get more V-shape
2d) nothing special
abs work and shoulder rehab
Went later bowling and eating with buddies, had 2 beers in the process. Good day in all.
Deadlift → 75 kg/3, 87,5/3, 97,5/6
2a) DL 5x10x50% → 5 x 10 x 60 kg
2b) dip 5x3x60-70% (ramp) → BW/3, 5kg/3, 10/3, 15/3, 20/3
2c) DB row 5 x 5 (ramp) → 20/5, 25/5, 25/5, 30/5, 30/5
2d) good mornings 25/10, 30/10, 30/10, 35/10, 35/10
3a) TGU’s 2 x 3/hand w/16kg KB + ball throws 2 x 10 reps
3b) YTWL’s 4 x 4
Notes:
got 6 reps in the last set. Did 3 with clean-grip and last 3 with PL-grip. On the last 5/3/1-day I did 5 reps in the last set with the same weight.
2a) more of the same, tried to lift as fast as possible while keeping good form.
2b) few dips to keep pecs awake. Did in ramping-style for a change
2c) took this heavy DB row in the program after cycle 1. It’s almost funny how I can get this to “feel” better on my right side but left side doesn’t seem to “respond” or react as well as the right hand. And no, I’m not half paralized.
2d) nothing special
abs work and shoulder rehab, took TGU in to the program. I’ll keep adding reps and weight in future.
Bench press → 62,5 kg/3, 70/3, 80/5
2a) BB snatch 5x5 ramp → 25/3, 30/3, 35/3, 40/3, 35/3
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) chins 5 x max → 10, 6, 6, 6 ,5 = 33 reps (last wave 8, 7, 6, 5, 4 = 30 reps)
2d) DB curls 5x5 → 28/5, 28/5, 28/5, 28/5, 28/5
3a) weighted sit-ups 2 x 12 w/ 18 kg DB + ab-wheel 2 x 10 reps
3b) scarecrows 4 x 6
Notes:
5 reps in last set, on the last 5/3/1 day I did also 5 reps w/80 kg, but in the last rep I had to raise my butt from the bench so it doesn’t “count”. Now I did it with good form. Some sort of progress I guess. My best set ever is 4 reps with 82,5 kg in july. Interesting to see how this program works.
2a) 35 kg’s went with ease, but with the 40 kg, I first gave up even trying because it felt so heavy (yes I know 5 kg was big jump in %). Then ass-kicked myself and went for it. Sure wasn’t pretty but did it anyway. Went back to 35 kg for the last set.
2b) BBB-template of the main lift. Nothing special.
2c) got 2 reps more than in the last wave, but also faded more in the 2nd set. Counted the reps of the sets and got 3 more than in the last wave. One goal is to get the 5 x 10 done on some pretty day. Now with the winter coming, I guess I have 7 months to work with…
2d) this surely doesn’t help on getting those chins. Think I’ll change this to another exercise in future.
ab-work and shoulder rehab
Playd floorball for 75 mins later.
I have the 12 min running test coming up this thursday and it’s already f**king snowing, so I’ll guess the result might be somewhat affected. Aiming for 2900 meters but with the weather, I just don’t know…
Did my 12 min running test (Cooper), ran only 2730 m which is about 100 - 200 below my normal. That’s partly because of bad weather (strong wind and zero degree celsius, that’s 32 degree in Fahrenheit). Well, that’s what you get when you stop doing running exercises and leave the test to october. After the running I was so pissed off, that I went to the gym and did my squat day as a punisment to myself. Not the best idea to begin with, but you got to do what you got to do.
Cycle 2, wave 2, day 4
Back Squat → 62,5/3, 72,5/3, 80/4
2a) Back squat 5x10x50% → 5 x 10x 50 kg
2b) Pull-ups 5x3 ramp → 2,5/3, 5/3, 7,5/3, 10/3, 12,5/3
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 16-20 kg DB’s
2d) Narrow grip BP 5x5 → 50/5, 55/5, 60/5, 60/5, 60/5
3a) Planks 3 (sides and front) x 60 sec + reverse crunch 2 x 12
3b) Cuban presses 2 x 6 reps + rotator cuff exercise 2 x 10
Notes:
I almost got 5 done, but 4 reps was good considering the running test before.
2a) doing the 5x10 with 50 kg. No problems allthough fatique started to get to me in the last 2 sets
2b) did in 5 x 3 with ramping sets.
2c) some pec work with streching exercise
2d) tricep work, I should change this also to 5 x 3 when doing the 3-week (2nd wave)
ab-work and shoulder rehab
To maximise my stupidness, I playd floorball for 60 mins later at the evening. First of all, I was piss-poor on the court (normally I’m not) and secondly, o’boy did I get my legs sore? Hell yes. I planned on going to the gym on Saturday, but a) didn’t feel like it at all, which is really rare and b) I was still so goddam sore. Next gym day was eventually Monday.
Seated overhead press → 37,5/5, 42,5/3, 47,5/0 and yes, that is a f**king zero!
2a) Power clean 5,4,3,2,1 → 40/5, 50/4, 55/3, 60/2, 65/0
2b) OHP 5x10x50% → 5 x 10 x 27,5 kg
2c) BB row 5x10 (underhand) → 5 x 10 x 40 kg
2d) split squat 5x3x60-70% → 5 x 3 x 40 kg
3a) TGU 2 x 3/hand + ball throws 2 x 12
3b) YTWL 4 x 4
Notes:
2,5 kg jump was too big for me on this. Felt like good have done few with 45 kg, but 47,5 just wouldn’t budge. Options, deload or keeping it same next cycle? Any thoughts on this from more experienced 5/3/1 lifters? I’m scaling now more towards delaoding and using new 1RM to calculate next cycles OHP weigths.
2a) ramped sets from 5 → 1, in the last cycle I got 65 once, but now I couldn’t. With 60 I still got 2, so no difference in that. Maybe this just wasn’t one of those “invincible” days…
2b) went ok, but there wasn’t really a spark in the lift, they were more like…dull lifts
2c) I like doing this with underhand grip. I’ll add 2,5 kg’s to the next cycle
2d) this felt heavy from the start. This really backs up the truth that I really wasn’t in the “zone” today. Let’s see if I can make a comeback on this one.
abs work and shoulder rehab
As it was Monday, I playd floorball again (this is probably one reason me being more fatique than in summer, 2 times/week high intensity game is quite a lot with the lifting).
13.10.2009
Did my annual orienteering-test. This wasn’t timed, so I could do it more easily (walked the uphills and ran the flats and downhills). It took 52 mins in forest, hilly enviroment. I was happy with my orienteering since I didn’t really “bum” at all.
Deadlift → 80 kg/5, 92,5/3, 102,5/3
2a) DL 5x10x50% → 5 x 10 x 60 kg
2b) dip 5x3x60-70% (ramp) → 5/3, 10/3, 15/3, 20/3, 22,5/3
2c) DB row 5 x 5 (ramp) → 20/5, 25/5, 25/5, 25/5, 25/5
2d) good mornings 25/10, 30/10, 35/10, 35/10, 40/10
3a) Weighted sit-ups 2 x 12 w/20kg DB + ab-wheel 2 x 10 reps
3b) scarecrows 4 x 6
Notes:
got 3 reps in the last set. Did 2 with clean-grip and last with PL-grip. My 5RM is 105 kg (18.7.2009, I weighted 76 - 77 kg then), so I still have work to do
2a) more of the same, tried to lift as fast as possible while keeping good form.
2b) few dips to keep pecs awake. Ramped 2,5 kg’s more than in the last wave
2c) last time I used 30 kg’s for the last 2 sets, but now I lifted the weight from the floor each rep and tried to do it as fast as I could. After 3rd set I realised that there wasn’t any sense adding the weight anymore. Pulling the weight from the floor seemed to fit me fine. Maybe I automatically concentrate more on the exercise.
2d) nothing special
abs work and shoulder rehab
Haven’t logged my BW for ages, allthough I get on the scale on weekly basis. 15.10.2009 morning BW was 73,1 kg.
Bench press → 62,5 kg/5, 75/3, 82,5/3
2a) BB snatch 5x5 ramp → 30/5, 32,4/4, 35/3, 40/2, 42,5/1
2b) BP 5x10x50% → 5 x 10 x 50 kg
2c) chins 5 x max → 10-8-8-6-5 = 37 (last wave was 10, 6, 6, 6 ,5 = 33 reps)
2d) Hyperextensions → 5 x 10 x 20 kg
3a) planks 60 sec front and sides + reverse crunches 2 x 12 reps
3b) Cuban presses 2 x 6 + rotator cuff ex. 2 x 10/hand
Notes:
3 reps in last set, but in the last rep I had to raise my butt from the bench.
2a) creeping up on the weights slowly. Last one wasn’t technically a masterpiece but up it went. I don’t know how smart it is to try these 1RM’s on snatches. It’s probably wiser to limit the testing at least to 3RM.
2b) BBB-template of the main lift. Nothing special.
2c) didn’t fade so much in the 2nd and 3rs set as I did in last wave. One reason for this might be that I dropped the bicep curls and replaced it with hypers. As a result, when I counted all the reps of the sets, I got 4 more than in the last wave. My goal is to get 5 x 10 done.
2d) plain posterior chain work. No special goals on this one.
ab-work and shoulder rehab
Ate well whole weekend. Felt pretty energized on Monday morning which is pretty rare. Guess I just have to eat more. Looking forward for todays squat-day and the following deload wave. Mondays BW was 73,4 kg so it’s pretty much the same as in previous weeks.
Back Squat → 67,5/5, 77,5/3, 85/2
2a) Back squat 5x10x50% → 5 x 10x 50 kg
2b) Pull-ups 5,4,3,2,1 ramp → 5/5, 10/4, 12,5/3, 15/2, 20/0
2c) incl. DB Flyes 5x3x60-70% → 5 x 3 x 16 kg DB’s
2d) Close grip BP 5x5 → 50/5, 55/5, 60/5, 65/5, 65/5
3a) Ab-wheel 2 x 10 + hanging leg/knee raises 2 x 10
3b) scarecrows 4 x 6
Notes:
Felt strong going in to the gym, after warm-ups and even after first 2 sets. But last set was bit of a disappointment, got only 2 reps (2 1/2 to be excact). Both this and last weeks 4 reps with 80 kg gives me 1RM of 87 kg by this calculator http://www.exrx.net/Calculators/OneRepMax.html. In spring I squatted 3 reps w/ 100 kg, but that was then. I guess it’s time to be humble and recalculate my squats according to this hard, newfound fact. After wave 4 (deload) I’ll use this new 1RM to calculate my future squat weights. I was too optimistic to be able to “catch up” my previous squat numbers.
2a) doing the 5x10 with 50 kg. First 2 sets were pathetic. In the last 3 sets I was so pissed of that they were actually good sets and I realised that this was the mentality I should have done all the sets from the beginning.
2b) did in reps of 5,4,3,2,1. Last rep was close but didn’t quite make it. pull-ups are not lagging badly to my chins.
2c) I let the DB’s strech properly and then lifted as fast as I could.
2d) tricep work
ab-work and shoulder rehab
I playd floorball for 60 mins later at the evening.
Deload (week and a half) ahead. I’ll probably go to gym twice (using delaod weights) and play floorball twice. Rest of the time I’ll just rest and eat well. I’ll start my new cycle November 2nd.
2a) Power clean 3 x 5 x 40 kg
2b) weighted sit-ups 3 x 10 x 20 kg
3a) Pin presses 3 x 5 x 50 kg
3b) BB row 3 x 5 x 40 kg
4a) reverse crunch 3 x 10
4b) scarecows 3 x 6
Notes:
Combined main lifts of the first 2 days
1a) deload weights so pretty easy
1b) same
2a) nothing special, wanted to keep this exercise in delaod week.
2b) took this as antagonist exercise to the PC
3a) wanted to try this one on delaod week with easy weight, I’ll include this to the next cycle (I’ll update my training schedule later
3b) antagonist exercise to pin presses
4a) more ab-work (lower abs)
4b) shoulder rehab
Quite easy workout as it should be. I’ll combine also days 3-4 (main lifts) into the next workout. I’ll rather do only 2 weight training days compared to 4 and have more complete off days (some NEPA).
Previously I did the main lift (5/3/1) and exercises 2a-d (which one of them was the same as the main lift) (circuit-type). In future I’ll do the main lifts again according to 5/3/1-protocol and also 4 accessory exercises, but divided to 2a-b, 3a-b and 4a-b.
Biggest change is that I’ll do the accessory work according to EDT-protocol T NATION - The Community for Enhanced Fitness.
I’ll post my exact workout exercises later. Not sure if this is too much “mixing”, but I’ll give it a shot. I’m more of the slow-twitch muscle type, so I believe that I’ll respond better to higher volume, but I’ll keep the load high, about 75-80% of 1 RM.
Weights in kg’s
1a) BP 35/5, 45/5, 55/5
1b) Squat 32,5/5, 40/5, 47,5/5
2a) DL 40/5, 45/5, 50/5
2b) chins 3 x 5 x BW
3a) dip 3 x 5 x BW
3b) power curl from hang 3 x 5 x 35 kg
4a) ab-wheel 3 x 10
4b) Cuban presses 3 x 6
Notes:
Combined main lifts of the last 2 days of deload week
1a) deload weights so pretty easy
1b) same
2a) nothing special
2b) nothing special
3a) nothing special
3b) wanted to try this on deload week to get feeling about it (in my next program)
4a) ab-work, my abs got really sore after this since it was about weeks break since last training
4b) shoulder rehab
Past, almost 2 weeks I took really easy. Ate a lot and drank a bit, weight came up 2 kg’s to 75+ kg.
I’m continuing using Wendler’s 5/3/1 as main lifts, but I’m modifying the accessory exercises according to EDT. Here goes…
Mo
Overhead press
2a) Power clean 15 min 75%
2b) Weighted sit-ups 15 min 75%
3a) Pin press 15 min 75%
3b) BB row 15 min 75%
4a) reverse crunch
4b) scarecrows
We
Deadlift
2a) Squat 15 min 75%
2b) chin-ups 15 min BW
3a) dip 15 min 75%
3b) power curl from hang 15 min
4a) Planks
4b) Cuban presses
Fri
Bench press
2a) Power clean 15 min 75%
2b) Weighted sit-ups 15 min 75%
3a) OHP 15 min 75%
3b) BB row 15 min 75%
4a) Ball throws
4b) YTWL
Mo
Squat
2a) DL 15 min 75%
2b) chin-ups 15 min BW
3a) dip 15 min 75%
3b) power curl from hang 15 min
4a) ab wheel
4b) rotator cuff
If someone wants to comment, I would appreciate it. If I can’t make good arguments for my choices, I’m probably wrong and willing to make changes if needed.
2a) Power clean 15 min 75% = 48 kg, total of 50 reps
2b) Weighted sit-ups 15 min 75% = 20 kg, total of 50 reps
3a) Pin press 15 min 75% = 60 kg (this is guestimated), total of 55 reps
3b) BB row 15 min 75% = 50 kg, total of 55 reps
4a) reverse crunch 4 x 10 reps
4b) scarecrows 4 x 6 reps
Notes:
I lowered my 1RM to 48 kg, which is my real 1RM (previously I was an idiot and used standing OHP 1RM and hit the wall too soon). Presses went fine after deload wave.
2a) I knew this was going to be hard and it was. I concentrated in keeping my form good and not just getting the reps. Interesting to see how I do in the next workout, I’ll probably try to do 1 rep longer sets in the beginning. Now I was able to do all sets with 5 reps even though this is really my 10RM weight according to rep calculators
2b) antagonistic to former. Felt really good
3a) did 2nd time ever and boy did I felt my pecs in the last few sets. Hopin to get the 66 reps (20% rule)soon so I can add more weight. I hope this helps my BP a lot
3b) antagonistic to former. Felt heavier than pin presses but that may be because of the power cleans done before. Back was surprisingly sore the next few days.
4a) ab-work for lower abs
4b) shoulder rehab
I liked really the whole EDT-concept but let’s see how it goes from here. I was pretty sore the next 2 days.
Some new accessory exercises done by EDT-protocol.
Deadlift 72,5 kg/5, 82,5/5, 92,5/8
2a) Squat 15 min 75% = 65 kg, total of 43 reps
2b) Chin-ups 15 min BW, total of 43 reps
3a) Dips 15 min using 15 kg (below 75%), total of 36 reps
3b) power curl from hang 15 min 75% = 35 kg, total of 45 reps
4a) planks, 4 sets (60 secs and 50 secs front and 60 secs/side)
4b) Cuban presses 4 x 6 reps
Notes:
In previous cycle I got 7 reps with 92,5 on the 5-day and 6 reps on 3-day. N special results here.
2a) I started with 5-rep sets and ended up doing last sets with 3 reps. Legs got pretty smashed. Almost started cramping in last sets when I dropped down to floor from the chin-up bar.
2b) my BW is just 75% = 10RM, so didn’t need any belts which speeds things up. Started also with 5-rep sets and ended with 3-rep sets.
3a) dips felt heavy from the start. My 10RM should be about 19 kg, but after some warm-up sets I didn’t see any point doing with that heavy weights. I used 15 kg’s and barely could do every set with 4 reps. Allthough this can be just one of those bad days and next time it will be a walk in the park.
3b) 2nd time I did this exercise. 1st time I got my biceps really sore. This is an exercise in which I can use heavier weight in the future. Next time I’ll try this with 6-rep sets which is enough for the 20%-rule to “allow” me to add the weights.
4a) static ab-work
4b) shoulder rehab
Feelings after 2nd training day with EDT-protocol are still good. Especially legs got smashed today with 5/3/1 DL and 15 min squats with 75% of 1RM. I even skipped my floorball games, because I just didn’t think that I was up to run on the court with so tired legs. The idea of trying to beat these “rep-records” by 20% before adding weights really sets some short term goals.
Main lift with 5/3/1-protocol and accessory exercises done by EDT-protocol.
Bench press 57,5 kg/5, 67,5/5, 77,5/7
2a) Power clean 15 min 75% = 48 kg, total of 60 reps
2b) Weighted sit-ups 15 min 75% = 20 kg, total of 60 reps
3a) OH press (seated) 15 min 75% = 35 kg, total of 48 reps
3b) BB row 15 min 75% = 50 kg, total of 68 reps
4a) ball throws 4 x 10 reps
4b) YTWL 4 x 4 reps
Notes:
I wasn’t quite sure how it would turn out. Everything felt ok, but te result was quite in line with previous sessions. I lifted 8x75 kg on 26.9. and 5x80kg on 5.10.2009, so there isn’t really any improvment or setback. I’m putting my hope to the pin presses to get my BP going.
2a) Last time I did 50 reps, so according to 20% rule, I’m going to add the weight to 50kg in the next PC-day and see how many reps I get with that.
2b) got 10 sets of 6 reps. Problem is that I don’t have 22,5 kg DB, so I have to improvise. I think I’ll go with 24kg KB and if that’s too much, I’ll just do more reps with 20 kg DB until I can manage the 24 kg KB
3a) did OHP 1st time with EDT-protocol. Got 5 sets of 5 reps, 4 sets of 4 reps and then finally only 3,2,1. Man, were my shoulders jacked. Felt good. Interesting to see how or if this has any affects on my next 5/3/1-OHP-day on wednesday.
3b) Got 9 sets of 6 reps and then 5,5 and 4. This breaks also the 20%-rule and I’ll add 2,5 kg to the bar next time.
4a) ab-work
4b) shoulder rehab
I was surprised about getting so many power cleans done. My long term goal is to get my BW (75 kg) cleaned some day. Current 1 RM is 65kg’s so there isn’t a lot to go, but it might take a while. Good day in all.
Some new accessory exercises done by EDT-protocol.
Squat 50 kg/5, 60/5, 67,5/10
2a) Deadlift 15 min 75% = 90 kg, total of 29 reps
2b) Chin-ups 15 min BW, total of 34 reps
3a) Dips 15 min using 15 kg, DIDN’T GET TO DO
3b) power curl from hang 15 min 75% = 35 kg, DIDN’T GET TO DO
4a) Ab-wheel 4 x 10 reps
4b) Rotator cuff work 4 x 10 reps
Notes:
1st squat day w/ new, lowered 1RM (87 kg). Got 10 reps which is OK result considering that I had a bit tired legs from previous days floorball (about 1 h 15 mins)
2a) 1st DL-day in EDT-protocol. After squats and the first set I knew this wasn’t going to be a good day. I only got 8 sets and reps between 5 to 1 (doing so few sets affects also the other exercises reps). Bar felt really heavy, but still honestly tried mybest to set some bencmark for next week. Only got 29 reps done.
2b) chins were not so bad, but with so few sets, I couldn’t do more than total of 34 reps.
3a) My workplace’s gyn is pretty small and sometimes people do physical tests there. And just as I was in the middle of my workout, in came the “person” taking the test, who told everyone to leave. I’m pretty sure that the man doing the test wouldn’t have minded us being there, but this other “person” didn’t even ask him whether it would have been ok us being there. I quickly grabbed a pair of DB’s and the ab-wheel with me and went to the indoor court (next to the gym), where I did push-ups on the DB’s (4x10). Tried to do them as explosively as possible and lower myself as down as possible.
3b) did some concentrated bicep curls with the same DB’s (4x10/hand). Lame.
4a) ab-work
4b) shoulder rehab
Quite shitty training session. First I bicycled my ass over to the gym in a snowblizzard. Then I see that I wasn’t up to anything decent and then the work-out gets cut short and I have to do some improvised shit. Then I get to do the blizzard-cycling again.
I know that playing floorball kills my legs for some leg days (depending on the weekly workout rotation), but it is just so fun to play, that I really don’t want to give it up. Other reason to the shitty result yesterday is probably me not eating enough. So the recovery and energy levels just weren’t there where they should have been. Have to pay more attention to that in the future.
Main lift (1) done with Wendler’s 5/3/1 and other exercises with EDT-protocol.
Overhead press (seated) 30 kg/3, 35/3, 40/8
2a) Power clean 15 min 75% => added weight to 50 kg, total of 48 reps
2b) Weighted sit-ups 15 min 75% = 20 kg, total of 60 reps
3a) Pin press 15 min 75% = 60 kg (this is guestimated), total of 60 reps
3b) BB row 15 min 75% => added weight to 52,5 kg, total of 50 reps
4a) reverse crunch 4 x 10 reps
4b) scarecrows 4 x 6 reps
Notes:
I checked my notebook and saw that I haven’t progressed at all in OHP in last 3 months. Results are the same, but my BW has come down to 72 -73 kg’s, so it’s not all bad. More on this below.
2a) added weight to the exercise and still got decent reps. 58 reps is the next target with this weight.
2b) I forgot to try to get 7 reps with all the sets. Did 1st 6 sets with 6 reps and then realized I should do 7 reps. Well, there is always the next time…
3a) 6 reps short of my target reps of 66. Really feeling this exercise in my pecs.
3b) added weight and got 50 reps (10 sets of 5 reps). Next goal is to get 60 reps with this weight.
4a) ab-work for lower abs
4b) shoulder rehab
Still struggling with the recovery. Fuck. I realized that I can’t recover from 3 weight trainings and 2 floorball games in 1 week (5 quite high intensive sessions per week). As I logged above, I really don’t want to give up the floorball, so the conclusion is that I have to cut either my weight training sessions to 2 times or make the program less demanding. I’ll try the latter first. I’ll post it later. I’m keeping the mainlifts with Wendler-protocol and accessory lifts with Staley’s EDT-protocol, but I’ll reduce the amount of the big excercises in my program. In the “off-season” from floorball, I can get back to more demanding weight training session.
Some new accessory exercises done by EDT-protocol.
Deadlift 77,5 kg/3, 87,5/3, 100/5
2a) DL 5 x 10 x 50% = 60 kg
2b) planks, 5 sets (60 sec + 60 sec and 50 sec front and 60 secs/side)
3a) power curl from hang 15 min 75% (EDT) = 35 kg, total of 60 reps
3b) weighted sit-ups 15 min (EDT) with 20 kg DB = 70 reps
Cuban presses 4 x 6 reps
Notes:
Alright result but still not there where I would have liked it to be.
2a) 5x10x50%, so I’m back to the wendler’s BBB-protocol with DL
2b) static ab-work (added more ab-work on my DL day as an antagonistic movement to posterior chein work from DL)
3a) got my rep goal, next time I’ll add weight to 37,5 kg
3b) more ab-work with weights
4b) shoulder rehab
Training felt great and I wasn’t so exhausted after this than I used to be. I’ll find out in time, if this easier training program lets me to recover better and give better results through that.
Main lift with 5/3/1-protocol and some accessory exercises done by EDT-protocol.
Bench press 62,5 kg/3, 72,5/3, 80/4
2a) Snatch 5 x 5 x 35 kg
2b) ball throws 5 x 10
3a) Pin press EDT = 60 kg, total of 69 reps
3b) BB row 15 min 75% = 50 kg, total of 66 reps
YTWL 4 x 4 reps
Notes:
Still no progress, I’ve got this same amount of reps for ages. Sometimes even 5, but then I’ve had to raise my butt from the bench. Well, I’m giving time to my recovery attempt and see if it helps.
2a) Haven’t done snatches for some time. Felt good and I could pick up from where I left it. I’ll do next week with the same weights and then try to add 2,5 kg to it.
2b) some dynamic ab-work paired with posterior chain snatches
3a) I chose pin presses done with EDT-protocol over normal 5x10x50% of Wendler-protocol. Got the reps so I get to add weight. I’ll add 5 kg and not the normal 2,5 kg. I want to see if it is the heavier weights, what my pecs need to get my bench go up.
3b) Got the rep goal, I’ll add another 2,5 kg so that the weight is going to be 55 kg next time.
shoulder rehab
I’ve started to take some olive oil (with the normal casein+whey -shake) before going to sleep and that seems to better the quality of my sleep.
Got 10 reps w/ 70 kg, which is a positive sign for a long time. In the beginning I thought that even 5 would be good, but I was happily surprised when I could do one after another after 5. Rep calculator giver 1RM of 93 kg. Few weeks back I did get 0 with 87,5 kg.
2a) Normal Big But Boring lifts. Went ok.
2b) Ab-wheel work. Abs really felt this.
3a) dips w/ BW for 15 mins. I used strict/vertical form to get more emphasis on triceps. Pecs were still sore from Monday.
3b) did weighted sit-ups for 15 mins (legs free). I used 24 kg KB. Before I used 20 kg DB, but reps got over 70, so I decided that it was time to use more resistance.
shoulder rehab
Good day. I have felt more energetic lately, so I guess the decision to decrease the volume and total workload has been right. I still have to improve or at least maintain my caloric intake.
Main lift (1) done with Wendler’s 5/3/1 and other exercises with EDT-protocol.
Overhead press (seated) 32,5 kg/5, 37,5/3, 40/8
2a) OHP 5 x 10 x 25 kg (50%)
2b) Weighted sit-ups 5 x AMRAP w/ 20 kg DB, 12/12/10/9/8 total of 51 reps
3a) Power clean EDT 50 kg => total of 42 reps (48 reps last time)
3b) Chin-ups EDT BW => total reps of 31 (34 reps last time)
scarecrows 4 x 6 reps
Notes:
I came back to the program after short break in training. Lower reps could be due to the “ringrust”, but this should clear out in next few training sessions.
same results as last time (14.11.) on the last set.
2a) back to big but boring on the OHP. Went ok
2b) thought I try this 5 x amrap to really work my abs
3a) 6 reps less than last time. I quess you can’t go forward every work out.
3b) chins felt heavy from beginning. If I take a break from training, chins are normally the exercise where it shows the most