Deadlift (3 sets of 3, 3, 3 + as many as possible)
1 x 3 x 165lbs
1 x 3 x 185lbs
1 x 7 x 210lbs
Added a rep to my last set, which was good.
Back Extensions
3 x 10 x 15lbs
Woodshop
3 x 10 x 65lbs
Finished off with some HIIT on the rowing machine. I'm trying to lose just a few pounds. I was 170lbs back in February and slowly I was adding some weight and doing the GOMAD (really I was doing half a gallon). Things were going well, but then I had a week with people visiting me and just ate like crap and reached 179lbs (lots of fat added!). So I'm trying to reset to 170lbs, which compared to february will be a leaner me (since I think/hope I've added some LBM).
__________________
"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 105lbs
1 x 3 x 120lbs
1 x 10 x 135lbs
I was a little disappointed. I wanted to hit 12 reps, but the 10 one was a bear and I didn't think I had another rep in me. I matched last cycles weight and rep, which is not too bad, because I was tired and I've been cutting down my calories.
Assistance: T-bar rows
2 x 10 x 55lbs
1 x 8 x 55lbs
Trap Shrug
2 x 10 x 45lbs
1 x 30 x 25 lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Why not just add the 4 wheels today? You continue to make great progress!
I suppose I could have, but I wanted to stick to the progression and not get ahead of myself.
WENDLER'S 5/3/1
Cycle 3, Week 3
Bench Press Day (1 RM: 150)
Bench Press (3 sets of 5, 3, 1+as many as possible)
1 x 5 x 115lbs
1 x 3 x 130lbs
1 x 8 x 145lbs
I almost failed on the 8th rep. The bar paused about halfway up for maybe over a second before I could finally lock it out. I know if I had a spotter he would have jumped in to help me, so I'm kind of glad I didn't. But I'm starting to think that I'll need one. I think my assistance on my next cycle will be floor presses to help me with lockouts and perhaps some tricep work.
Assistance: T-bar rows
3 x 8 x 55lbs
Trap Shrug
2 x 10 x 50lbs
1 x 33 x 25 lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Looks like your making great progress,
a few pages back you were asking for suggestions for another rowing/back movement, not sure what equipment you have but I would add some Face Pulls in if you can
Looks like your making great progress,
a few pages back you were asking for suggestions for another rowing/back movement, not sure what equipment you have but I would add some Face Pulls in if you can
That's a good call on the face pulls. I was actually considering doing them. That's the thing I like the most about 5/3/1 you get to play around with the workouts as much as you like. I was going to toss in some work to help my lockout as well (ie floor presses) but decided to just stick to the bench press since I'm still a beginner! At least Wendler advised me to do that (another good thing about this program, you can ask Wendler advice!).
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Looking at your last couple of Bench days, your not doing any bench assistance work,
I would suggest you follow the BBB assistance work, you could even do it as close grip bench if you felt like it
Looking at your last couple of Bench days, your not doing any bench assistance work,
I would suggest you follow the BBB assistance work, you could even do it as close grip bench if you felt like it
That's true, I was opting to pull more, rather than push, and it probably was a detriment. Anyway, I'm taking a few days off before finishing off my cycles because my knees are mildly sore and I may have aggravated doing the following complexes yesterday (loosely based on one from Cosgrove):
* Romanian Deadlift - 6 reps
* Bent Over DB Rows - 6 reps
* DB Clean - 6 reps
* Goblet Squat - 6 reps
* Push Press - 6 reps
* Static lunges - 6 reps
I don't think my form is off because I had that checked out by Toni Gentilcore at Cressey Performance (which was fun place to go to). Anyway I think my problem is that my knees can't handle shearing forces too well. Also I was slacking on my Bulletproof knees mobility, so I'll start that back up again!
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Front Squat
1 x 5 x 90 lbs
1 x 3 x 105 lbs
1 x 8 (1+7) x 115 lbs
I equaled the reps from last week so I'm really happy. I think I had another rep in me but when I finished the 8th rep, I took way to long of a pause so decided not to go for another rep
Assistance: Step ups
3 x 8 x 20 lbs (e)
I stayed light on the step ups so I can focus on my form and try no to push off with my back leg.
Planks with plate transfers
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
This week was my deload week, so really uneventful. I did end up buying some converse chuck taylor's for the gym. They are comfrotable and a lot cheaper than weight lifting shoes. I also spent some time trying to learn power cleans. I've been wanting to do that for a while and now that I'm armed with Starting Strength book and DVD, I think I can learn it. This week I used just the bar and focused on not rowing the weigth. We'll see how it pans out when I include them for my next cycle.
Quote:
Originally Posted by MindPower
training at CP would have been awesome
It was a lot of fun. But it was a pain to get out there, so I couldn't really commit to it.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Military Press
1 x 5 x 75lbs
1 x 5 x 90lbs
1 x 7 (5+2) x 100lbs
I really wanted 8 reps (last week I got 100 at 6 reps and 105 at 6 reps). I had it halfway up for the 8th rep, struggled for a split second, and quickly gave up on it. If I dug my heels in and tried to push to lockout, I may have gotten it. But mentally I just gave up. Before I started that last set, I was doubting I could even hit 5 reps because for some reason the 90lbs in the second set seemed heavy to me. It's interesting how your mind play as part in lifting as well.
Assistance: Assisted dips 5 x 9, 10, 10, 10, 10 x 60lbs
Assisted pullups
5 x 10, 10, 10, 8, 8 x 80lbs
I decided to go up on the volume of the assistance exercises. I was doing only 3 sets of 10-12 and in the long run I don't think it was enough volume, so I went up to the prescribed 5 sets of 10-15 per Wendler. Also Waterbury recommended that number in muscle revolution.
__________________
"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 105lbs
1 x 5 x 120lbs
1 x 10 x 135lbs
The last set was not very good. I matched last cycles 10 reps at 135lbs, bubut it would have been great to get an extra rep. I didn't have a spotter and when the idea that I would fail on that 11th rep entered my mind, I quickly racked the bar. Next time I'll get a spotter so I can be more confident and the advantage is I only need a spotted for one set. Only the last set was a little sloppy, I was rushing through it and there wasn't couple range of motion on some of those reps.
Assistance: Push-ups
5 x 10,10,8,8,8
Face pulls
1 x 10 x 50lbs
4 x 10 x 60 lbs
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Having a good spotter on the bench press can make a really big difference and give you the confidence you need to get a couple of extra reps. It's the only lift that I always make sure I have a spotter for on my last set.
Face pulls are a great exercise and strengthening your upper back should actually help your bench press. I also agree with sticking to regular bench press and not to bother with floor presses at this point in your training.
Front Squat
1 x 5 x 85 lbs
1 x 5 x 100 lbs
1 x 9 (5+4) x 115 lbs
The weight felt heavy on my shoulders. On one of the reps my knees bowed in. So I had to focus on the keeping the knees out. Last week 8 reps at 115lbs, so I was able to add a rep. My left knee is a little sore, probably from my form braking down on one of those reps.
Assistance: Bulgarian squats
5 x 8,8,8,7,7 x BW
I hadn't done bulgarian squats since NROL. I was planning to use some weights, but BW was more than enough! I always sucked on these.
Planks with plate transfers 40 seconds
Because of the bulgarian squats, my legs started trembling during the plank and I couldn't hold it for the full 60 seconds!
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
I've been neglecting my mobility training. I rushed through it before yesterday's Front Squat training. And I'm not sure I was using great form with the bulgarian squats. Those two things aggravated my knee. This time it's my left knee. It's a fairly moderate pain that makes me limp a little after the first few steps but gets better with walking. I'm gonn take it easy for a few days and refocus on daily mobility.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
As an aside my knee feels a lot better. I'm supposed to do deadlifts tomorrow but I'm gonna take a few more days off.
Also, I'm finally going to try to lose some weight. A little over two years ago I weighed in at 150lbs (as a consequence of a workout regimen that I followed). I was way too skinny. Now I'm weighing 175lbs. I'd love to say that the 25lbs I've gained have been all muscle, but of course that's not true! Luckily I'm still fitting in all my clothes, but the new pants I've bought had to be a size bigger. I carry most of my fat around my abdomen. Also in pictures you can see my face is chunkier. So I'd like to lose some of the fat that I've gained in the last 2 years.
So right now my goal is to drop down to 165 to 170lbs. It depends on how I feel. I'm guessing my body fat is 17%. I'm not a 100% sure, but that's what my scale keeps telling me +/- 1%.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Deadlift
1 x 3 x 170lbs
1 x 3 x 195lbs
1 x 7 (3+4) x 220lbs
I managed to match last cycles reps, which I'm with, especially since I am in a caloric deficit.
Good Mornings
3 x 8 x 95lbs
Side Plank
30 seconds each side
I was supposed to do 5 sets of good mornings and do some rowing at the end of my workout but I just suddenly got lightheaded during my workout. It was extremely hot in the gym and was sweating as though I had been running for several miles. I think as well I was hypoglycemic. I think I've been restricting my calories way too much.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
All right so I started my diet over the weekend and weighed in at about 175lbs. I've been eating less but haven't felt necessarily hungry. I've kept a tab of my calories using one of those databases. I'm not sure if it's accurate at all. I was aiming for about 2,100 calories (which is about 500 calories less than maintenance).
By keeping track of my calories, I seem to struggle just to reach that number! I always end the night noticing that I'm way below goal and force myself to eat a meal. My protein intake has been too low as well.
This has been my total calories:
1,815
2,018
1,901
This morning my scale read my weight as 171.6. I rechecked later in the afternoon and I was about 173.5. So in just a few days, I'm down 1.5-3.5 lbs. I'm thinking that I'm dehydrated so it's mostly water weight that I've lost, so I'm making more of an effort to drink water.
I only want to lose 1lb a week, so I'm gonna up my caloric intake and see how it goes.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
Bench Press
1 x 3 x 110lbs
1 x 3 x 125lbs
1 x 8 x 140lbs
I'm very happy with the 8 reps. It was a much better set then last week, when I got 10 sloppy reps at 135lbs. This time I had better control and there were definitely no partial reps. That's definitely a rep PR for me at that weight. I'd have to look back, but I think when I was doing NROL strength I was only doing 150lbs for 1 rep.
Assistance: Push-ups
5 x 10,8, 8, 6, 6
I only rested 30 seconds between sets. But I did alternating sets with the face pulls. It was good to get the heart rate up, but as a consequence I didn't do that great with the pushups. Also my right elbow was a little sore, a little bit of golfer's elbow. Man, I feel like I'm getting old!
Face pulls
5 x 10 x 55lbs
I didn't realize that I was using a lighter weight then last week, but it was fine with me, since my rest was shortened.
Weight: 172.
Luckily the fat is coming off easily, but I'm guessing that it might start getting harder to lose it once I hit 170lbs.
__________________
"You want science and studies? F**k you. I’ve got scars and blood and vomit." -Jim Wendler
You continue to make great progress!
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