Daily warm up routine
Foam Rolling
Psoas stretch
Glute Bridge
Piriformis stretch
Side-lying clams
Dynamic flexibility (Ankle/hip drills, high knee walks, pull-back butt kicks, walking spiderman, craddle walks, squat to stand)
Workout Lunges
Step ups
3x10 at BW
Since I haven't done lower body in a long time (3 weeks), I decide to just do BW 3 sets of 10. I just want to see how my knee would react with that volume. There was still some audible crepitus but it looks like it is surviving. It feels good to focus on the lower body. I'm looking forward to starting 5/3/1 for squats/deadlifts.
We'll see how I feel over the next few days. If all goes well, I'll probably jump into 5/3/1 but I think I might just skip assistance work for the lower body for now, just I don't have too much volume for my knee.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (reps 5, 3, 1+as many as possible)
1 x 5 x 105
1 x 3 x 120
1 x 7 x 135
I was very happy with 7 reps. I just wanted to get to 5 reps!
Assistance: Chin-ups
3 sets of 4 with 30 sec rest
A little easier the second time around, but the last rep on the last set was difficult.
High pulley cable row
3 x 10 x 70lbs
3 point plank
1 set for 60 seconds
Overall, it was a good workout. I was glancing at the other logs of 5/3/1 out there. There seems to be quite a lot of people doing it and with good reason, I think it's a great program that you can personalize. As an aside, I'm quite the novice in terms of lifting compared to the rest of those logs. I feel like they're on the high end of the bell curve and I'm on the bottom end! It's impressive to see how much people can lift. With time, hopefully I can reach their level.
I think this weekend, I'm going to hit deadlifts. I think my knee can take it.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Overall, it was a good workout. I was glancing at the other logs of 5/3/1 out there. There seems to be quite a lot of people doing it and with good reason, I think it's a great program that you can personalize. As an aside, I'm quite the novice in terms of lifting compared to the rest of those logs. I feel like they're on the high end of the bell curve and I'm on the bottom end! It's impressive to see how much people can lift. With time, hopefully I can reach their level.
I think this weekend, I'm going to hit deadlifts. I think my knee can take it.
It's a good start to the program... I hope your deadlifts go well. Your warm up routine looks solid, so that should help with the knees.
By the way, good avatar. Just don't let anyone curl in that squat rack.
I happen to workout at Gold's Gym. It's funny very few people use it for squats (mostly curls and shrugs).
Daily warm up routine
Foam Rolling
Psoas stretch
Glute Bridge
Piriformis stretch
Side-lying clams
Dynamic flexibility (Ankle/hip drills, high knee walks, pull-back butt kicks, single led romanian dead lifts walking spiderman, craddle walks, squat to stand)
Wendler's 5/3/1 Deadlift
So Wendler describes how you should test each lift. Basically take 80% of your 1RM and then do as many reps as possible and plug it into his formula. And voila.
So I was able to lift 200lbs for 7 reps, so my one rep max is ~245. And I'll start at 220lbs
I'm pretty happy with that because that's where i was 3 weeks ago and I haven't done any lower body work, so I've been able to keep my strength somehow??
My knee felt fine. But I'll see tomorrow and over the weekend how it goes.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Assistance: Chin-ups
3 sets of 4, 4, 3 reps with 15 sec rest
15 seconds is not much of a rest! I couldn't get that last rep on the last set. I was aiming for a total of 12 reps. I'll keep pushing till I get it.
High pulley cable row
2 x 10 x 75lbs
Here I screwed up, I was supposed to do incline BP. But it's the deload week and who cares!
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (deload)
1 x 5 x 50
1 x 3 x 60
1 x 5 x 75
Assistance: Chin-ups
I didn't do the chin ups, because I was tired (and truthfully, I forgot to do them, because I didn't have my workout log with me!). Anyway, I needed some rest from the chins and next week, I'll come back strong!
Reverse Crunch
3 x 10 x BW
All of the stuff today was kind of half-assed. I think it was because I had deload on the mind.
3 point plank
1 set for 60 seconds
Front Squats
So I decided to get back into squats and it felt great. I was again testing my strength here. I also decided on the front squat rather than the back squats, because it's easier on the knees (less compressive force). Anyway, my 1 RM for front squat is a weakly 120lbs.
I'm looking forward to getting that up into the more respectable realm!
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
MilitaryPress (3 sets of 5, 5, 5 + as many as possible)
1 x 5 x 70
1 x 5 x 80
1 x 10 x 90
I was very happy with this. Last week at 90lbs I got 7 reps, so I was pumped to get 10 reps. Definitely this is a PR at that weight.
Assistance: Chin-ups
3 sets of 4, 4, 2 reps with 15 sec rest
I miss my total reps by 2. The 15 seconds is tiring. I'm going to keep pushing until I can do 3x4 on two separate days with 15 second rest.
Neutral Grip DB Incline
1 x 10 x 40lbs
1 x 10 x 40lbs
1 x 7 x 40lbs
I was disappointed I couldn't get 10 reps on the last set, but I was so tired when I got to it.
Overall a good workout and it only took 25 minutes or so (not counting mobility at the beginning).
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Nice work with 5/3/1 so far, and it looks like you are already starting to see improvements. Stick with it and you will definitely see some big strength gains.
Nice work with 5/3/1 so far, and it looks like you are already starting to see improvements. Stick with it and you will definitely see some big strength gains.
Slowly, but surely (at least I hope)!
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Deadlift(3 sets of 5, 5, 5 + as many as possible)
1 x 5 x 145
1 x 5 x 165
1 x 10 x 190
Twas a good day. I was surprised with the 10 reps at 190lbs (most I'd ever done). I was just hoping to get 7. I noticed at the end my grip was giving way and I think was the limiting factor. I did the conventional grip but should have done the mixed grip. Next time. My knees seemed to handle the weight well. We'll see how they feel tomorrow.
Reverse Crunch
3 x 10 with 45 sec rest
So I decided on my lower body days that I would not do any assistance work, except for abs.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (reps 5, 5, 5+as many as possible)
1 x 5 x 95
1 x 5 x 110
1 x 12 x 125
I'm glad I hit 12 reps. Last week I hit 12 reps for 120lbs. I felt exhausted after the last set that the following exercise likely suffered.
Assistance: Chin-ups
3 sets of 4, 3, 3 with 15 sec rest
I think I'm going to reset this, meaning going to a longer rest period. It was just a pathetic performance on the chins.
High pulley cable row
3 x 10 x 80lbs
Nothing to say about this one. I'm hoping to keep progressing on 5/3/1. We'll see where it takes me.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press (3 sets of 3, 3, 3 + as many as possible)
1 x 5 x 75
1 x 5 x 85
1 x 7 x 95
Last week, I hit 6 reps with 95lbs, so I was happy with the extra rep. I recently watched the Ripptoe DVD and was going somewhat of a bounce at the bottom, but it wasn't under control and felt the bar path was going far away from my body. I think I'll do less of a bounce next time.
Assistance: Chin-ups
3 sets of 4, 4, 4 reps with 40 sec rest
I decided to reset this. The last set was difficult but I still got it. i'm not sure why chins are getting harder. Although my weight has gone up in the last month by about 5lbs. I'm doing the GOMAD (really half a gallon) and that certainly is making me put on weigth.
Neutral Grip DB Incline
1 x 10 x 40lbs
1 x 10 x 40lbs
1 x 8 x 40lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press (3 sets of 3, 3, 3 + as many as possible)
1 x 5 x 75
1 x 5 x 85
1 x 7 x 95
Last week, I hit 6 reps with 95lbs, so I was happy with the extra rep. I recently watched the Ripptoe DVD and was going somewhat of a bounce at the bottom, but it wasn't under control and felt the bar path was going far away from my body. I think I'll do less of a bounce next time.
Assistance: Chin-ups
3 sets of 4, 4, 4 reps with 40 sec rest
I decided to reset this. The last set was difficult but I still got it. i'm not sure why chins are getting harder. Although my weight has gone up in the last month by about 5lbs. I'm doing the GOMAD (really half a gallon) and that certainly is making me put on weigth.
Neutral Grip DB Incline
1 x 10 x 40lbs
1 x 10 x 40lbs
1 x 8 x 40lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Deadlift (3 sets of 3, 3, 3 + as many as possible)
1 x 3 x 155lbs
1 x 3 x 180lbs
1 x 7 x 200lbs
7 reps wasn't too bad. I didn't want to push anymore, but I'm happy with it.
Reverse Crunch
3 x 10
Dorsiflexion
2 x 10 x 15lbs
1 x 10 x 20lbs
Soonermark99 was doing dorsiflexion earlier, not sure if he still is. I had done this long ago and thought what the heck and tried it out again. Also in Bulletproof knees, Mike Robertson recommended them.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (3 sets of 3, 3, 3+as many as possible)
1 x 3 x 105
1 x 3 x 120
1 x 10 x 135
I was happy with 10 reps, which was definitely a PR at that weight. I don't think I've ever lifter anywhere close to that many reps at that weight.
Assistance: Chin-ups
3 sets of 4, 4, 3 with 40 sec rest
I'm still struggling with the chin ups. I may be tired when I get to them. On my next cycle, I might just drop the chins and take a break.
High pulley cable row
3 x 10 x 85lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press (3 sets of 5, 3, 1 + as many as possible)
1 x 5 x 80
1 x 3 x 90
1 x 5 x 100
Last cycle I hit 6 reps at 95lbs. I think I could have gotten one more rep if I had been more rested (see below).
Assistance: Chin-ups
3 sets of 4, 3, 3 reps with 40 sec rest
Neutral Grip DB Incline
Skipped.
Today, I was just way too tired to go to the gym. More like sleepy. I think if I lied down, I would've fallen asleep. I had to work all night last night and got to bed at 8am. Then only slept a few hours, before deciding I should hit the gym. So I'm sleep deprived and it's quite amazing how missing a few hours of sleep can affect your performance at the gym. I forced myself to do this workup (knowing I could skip part of the assistance work, which is a bonus of this program), because I have a vacation coming up and needed to finish this cycle before it comes up.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (3 sets of 5, 3, 1+as many as possible)
1 x 5 x 110lbs
1 x 3 x 125lbs
1 x 9 x 140lbs
I wanted to aim for 10 reps. But I didn't have a spotter and I thought I would fail so I racked it after 9 reps. Last week I hit 10 reps at 135lbs, so it would have been great to add 5 lbs and still hit 10 reps. Still I'm happy with this cycle. I looked back and when I was doing starting strength/practical programming I was able to do 5 reps at 140lbs. So I'm really happy that I've added 4 reps to that.
Assistance: Chin-ups
3 sets of 4, 3, 3 with 40 sec rest
I've had enough of chins. I did them with starting strength and now for 8 weeks or so with this program.
High pulley cable row
3 x 10 x 85lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Front Squat (3 sets of 5, 3, 1+as many as possible)
1 x 5 x 85lbs
1 x 3 x 95lbs
1 x 7 x 105lbs
Last week I did 7 reps at 100lbs, so I'm glad I did the same amount of reps with an extra 5lbs.
Assistance: Two Point Plank
60 seconds
Although I am set for a deload week, I actually had one week off with no weight lifting, so I'm going to jump into my next cycle and switch up the assistance work.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press (3 sets of 5, 5, 5 + as many as possible)
1 x 5 x 75
1 x 5 x 85
1 x 7 x 95
I'm happy with adding another rep at this weight. The first cycle was 95lbs at 6 reps, then 7 reps and now 8 reps. I was actually disappointed when I was at the gym, because I really wanted 10 reps. I didn't realize that I only had hit 7 reps last cycle!
Assistance: Kroc Rows 2 x 10 x 40lbs
1 x 28 x 20lbs
DB neutral shoulder press
1 x 8 x 30lbs
2 x 10 x 20lbs
I was so tired from the military press that these were hard to do with any real weight.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Deadlift (3 sets of 5, 5, 5 + as many as possible)
1 x 5 x 150lbs
1 x 5 x 175lbs
1 x 8 x 200lbs
I was able to pull an extra rep from the previous cycle (which was 7 reps at 200).
Back Extensions
1 x 10 x 10lbs
Decided to go light here, because I haven't done these in a long time.
Woodshop
1 x 10 x 60lbs
2 x 10 x 65lbs
So far I've done 2 months of this program and it's been pretty good progress. Hopefully I can keep going for another few months. My goal is to keep at it at least until december (of course as long as I'm making gains!).
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press (3 sets of 5, 5, 5+as many as possible)
1 x 5 x 100lbs
1 x 5 x 115lbs
1 x 13 x 130lbs
I was very happy with 13 reps. Last month, I did 125lbs at 12 reps. Adding 5lbs and 1 rep was great. I could have racked it at 12 reps but pushed myself to get one more.
Assistance: Inverted rows
4 sets of 6, 8,6, 5
Never done these before and they were a lot harder than I thought. I'll have to have to another pulling exercise so I can actually get the 10-15 rep range. Anyone have suggestions?
Trap Shrug
2 x 10 x 45lbs
1 x 25 x 25 lbs
I haven't done these in a long time. I used to do these with curls and triceps kickbacks and ab crunches, back in the day when I had no idea what to do in a gym and did "my own thing." Amazing the wasted time in the gym! But back to the Trap shrug, Wendler recommended them in 5/3/1, so I figured why not.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press (3 sets of 3, 3, 3 + as many as possible)
1 x 3 x 75
1 x 3 x 85
1 x 6 x 100
I made a mistake and the first 2 sets were actually the weights from last week. But still 6 reps was good (last week was 5). I thought I was going to start stalling on the military press.
Assistance: Kroc Rows 2 x 10 x 45lbs
1 x 24 x 25lbs
DB neutral shoulder press
3 x 10 x 25lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Linear Mode
