Week 3 Day 2 Wendler 5/3/1 option 1 (thursday 3-5)
SQUAT DAY
70x5, 80x5, 90x3, 105x5, 120x3, 135x5
Right AC joint still aching a wee bit so decided to do legs while I rest the upper body. My aim was 5 reps and was a struggle, had a big rest between rep 4 and 5 with deep breaths and it seemed to do the trick.
Front Squat
50x5, 50x20, 60x10, 60x15
Was doing front squats with training partners and couldn’t be assed changing the weight
Good Mornings
60x10, 60x8, 70x8, 60x8, 60x8
Had good mornings critiqued by the instructor, was good being able to see what I needed to do.
Leg Press
3x10 (180kg) deep
Longer than usual session due to critiquing interruptions and probably speaking bit too much between sets.
Wendler 5/3/1 wk 4 day 1
training is all fucked up with essays the past week and shoulder injury. basically at end of wk 3 i had done 3 weeks of squats/deads, 2 of bench, 1 of shoulder press
Decided to do Deload for squat/dead’s as didn’t want to go heavy on upper body yet
Deadlift 70x5, 80x5, 85x5 -deload
Front Squat 70x5, 80x5, 85x5 - deload
23 min man maker 10,9,8,7,etc
30kg
Overhead Squat, Squat, Shoulder Press, Jump Squats (bodyweight), Pullups
got to set 4 when 23 mins was up
Literally busted my balls into oblivion, took too many rest periods between sets, never been so tired before from anything in the gym.
wendler 5/3/1 wk 4 day 2
shoulder press
training fucked up my week times due to aforementioned injury. so week 2 of shoulders
40x3, 52.5x3, 60x6
very pissed off with this shit number, was expecting minimum 8. got 57.5x10 few weeks back
kroc rows 40kg
22 each hand
db seated shoulder press (20kg)
4x10, 1x8
1 set of weighted chins and gym was so fucking busy cos the entire Fijian Rugby team were in there and there wasn’t enough space so for 1st time ever the instructor wasn’t letting anyone else in the free weights room. The team were absolutely fucking huge and looked so damn scary. So glad I’m not playing professional rugby and especially against them because their probably the HARDEST hitting team in world rugby! surprisingly their form wasn’t flawless on certain things and a mate of mine had to tell one of them how to use the sit up machine lol.
wendler 5/3/1 wk 4 day 3
(week 3 of bench though)
Had week 3 of bench today as took last week off due to shoulder. 4th day in a row been to the gym, new record for me lol.
warm up sets, 75x5, 85x3, 92.5x5
Pretty fucking pissed off with bench, has NOT improved in last few months by that much but at least other lifts are going up. Don’t want to use excuses for the bench, I just need to eat more and sleep more
Dips 30kg (9,8) 25kg (8, 7, 6)
FUCKING pissed off with these, BW has gone up a kilo in last week but no excuses, did 5x10 3 weeks ago of 25 and nearly managed 5x10 with 30kg. Just haven’t done any chest/tris in 2 1/2 weeks due to shoulder and it shows. sacrificed my body on the line for a crap team as well and this is what happens to you.
Kroc Rows (40kg)
24 each hand. pretty shit form throughout
DB bench 25kg (9, 8, 6, 5, 4)
Again, gone down… not a happy chap!!
Can drown my sorrows in drink tonight I guess. Free food this weekend which should be a good blessing