[Squat Rack]

Wendler's 5/3/1


Military Press Day

Military Press
5 x 75
3 x 85
6 x 95

I was happy with the 6 reps. Today was the 5/3/1 rep day. So the last set was good.


Chin-ups
3 sets of 4 with 30 sec rest

The 30 second rest made the chins really hard. I'm about to go into a deload week, so I might just keep it at 30 sec then when I go onto to the next cycle, I'll cut down to 15 seconds.

Alternating sets
DB Incline
Set x rep x lbs
3 x 10,7,8 x 45(e)

So the middle set, some guy came over to my incline bench (while I went ot get a drink) and raised the bench up to use it. When I came back, I didn't notice the bench was raised and went ahead with the set, which was more like a shoulder press than an incline bench press. I'm guessing that's probably why I got 7 reps (excuses, excuses!)

Reverse Crunch
3 x 10

I was originally doing farmer's walk, but I wasn't a huge fan of it in the end. So I changed it up.

As an aside, my knee feels great and I bought Bulletproof knees. There is a program in it that you can use if you have knee pain. I'm going to skip that instead I'm going to do the following on a daily basis:

1. Ankle Mobility
2. Hip Mobility
3. Foam rolling
4. Stretching + Glute activation
5. Lower body mobility (the ones listed in the book, eg craddle walk, spiderman, etc).


I'm also this week, going to start working my legs. I think I'll just do some simple exercises. And when I hit the deload week I'll jump back on with squats and deadlifts (but at a deload level).