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Piss and Vinegar
- Thread starter lweaver
- Start date
lweaver
New member
Wendler 5 3 1 Cycle 1 Day 3
Bench Press
135x5
185x5
205x5
235x8 PR
First time comfortably benching with middle fingers as wide as the rings. Felt very light and the weight was easy to control. Nice! Taking a few steps back on Wendler 5 3 1 is improving things already.
DB Floor Press
50x15x3
Cable Pulldowns
Rackx12, 11, 8
Close Grip Incline Press
135x10
135x7
Next session will be my first session in a long time squatting without a guide for depth.
Bench Press
135x5
185x5
205x5
235x8 PR
First time comfortably benching with middle fingers as wide as the rings. Felt very light and the weight was easy to control. Nice! Taking a few steps back on Wendler 5 3 1 is improving things already.
DB Floor Press
50x15x3
Cable Pulldowns
Rackx12, 11, 8
Close Grip Incline Press
135x10
135x7
Next session will be my first session in a long time squatting without a guide for depth.
lweaver
New member
Wendler 5 3 1 Cycle 1 Day 4
Back Squat
45x10
135x5
225x5
265x5
305x5
350x8
Wide Stance Good Mornings
135x10
225x5
275x3
Nelson Montana Calf Routine-Seated Calf Rs.
45x75
Some cramping in the soleus...limped for 3 days last week and had only gotten to 50 reps. We will see...
Plate Loaded Squat Press
7 sets of 10, building up to 7 plates per side
Busted my ass tonight, felt good. The squats were actually the easiest part.
Back Squat
45x10
135x5
225x5
265x5
305x5
350x8
Wide Stance Good Mornings
135x10
225x5
275x3
Nelson Montana Calf Routine-Seated Calf Rs.
45x75
Some cramping in the soleus...limped for 3 days last week and had only gotten to 50 reps. We will see...
Plate Loaded Squat Press
7 sets of 10, building up to 7 plates per side
Busted my ass tonight, felt good. The squats were actually the easiest part.
lweaver
New member
Wendler 5 3 1 Cycle 1 Day 5
Went light on the volume tonight, let the OHP stand on it's own because I'm sore from squat day yet, I got to the gym late and wanted to see what boring but big felt like. Also have deads tomorrow and planning on doing a lot of assistance work (horizontal pull, vertical pull, hamstrings, abs, bicep finisher).
Goal today was 140x3
OHP
45x10
45x10
95x5
110x3
125x3
140x8
95x10
95x10
95x8
95x8
95x8
Used a false grip, made the lift feel much better on the wrists and shoulders. Tried different widths, didn't seem to make a difference anymore. Also tossed out all of the Mark Rippetoe cues out of my mind and replaced them with Jim Wendler cues which worked much better for me, allowed a greater range and more stability. Starting to actually enjoy overhead pressing.
Also worked on CoC #1 today. 3 sets, 15-20 reps per set on the right, 6-10 reps per set on the left.
Went light on the volume tonight, let the OHP stand on it's own because I'm sore from squat day yet, I got to the gym late and wanted to see what boring but big felt like. Also have deads tomorrow and planning on doing a lot of assistance work (horizontal pull, vertical pull, hamstrings, abs, bicep finisher).
Goal today was 140x3
OHP
45x10
45x10
95x5
110x3
125x3
140x8
95x10
95x10
95x8
95x8
95x8
Used a false grip, made the lift feel much better on the wrists and shoulders. Tried different widths, didn't seem to make a difference anymore. Also tossed out all of the Mark Rippetoe cues out of my mind and replaced them with Jim Wendler cues which worked much better for me, allowed a greater range and more stability. Starting to actually enjoy overhead pressing.
Also worked on CoC #1 today. 3 sets, 15-20 reps per set on the right, 6-10 reps per set on the left.
lweaver
New member
I don't wanna hear shit about absurd, you have a 500 lb. pull and a 475 lb. squat at 10-12 lbs. less BW than me!
Didn't make it today, did to some more CoC work and will get in a few sets of chins and pullups tonight sometime. Fine with me since I wannaget to bed super early and pretty much plan on lifting 4 days in a row even though its not recommended on 532...I think it'll be fine if I keep the volume reasonable on the leg days.
Didn't make it today, did to some more CoC work and will get in a few sets of chins and pullups tonight sometime. Fine with me since I wannaget to bed super early and pretty much plan on lifting 4 days in a row even though its not recommended on 532...I think it'll be fine if I keep the volume reasonable on the leg days.
lweaver
New member
Had a week off due to no car.
Wendler 5 3 1 Cycle 1 Day 6
Deadlift-douchers curling in the racks, had to use a rack and chose a slight defecit deadlift over a slightly above height deadlift, so was a little more challenging. My numbers were a bit higher than they should have been, but didnt have my notebook on me.
135x5
225x5
315x3
345x3
385x4
Barbell Rows (supinated fully bend over at hips)
135x10
155x7x3
Leg Curls (w/ drop sets)
3x15
Cable Curls (Nelson Montana)
15
10x3
Standing Cable Crunches
4x10
Figured out that the seated lat machine bench with the thigh stabilizers is great for this if you stand up and face the other way.
Wendler 5 3 1 Cycle 1 Day 6
Deadlift-douchers curling in the racks, had to use a rack and chose a slight defecit deadlift over a slightly above height deadlift, so was a little more challenging. My numbers were a bit higher than they should have been, but didnt have my notebook on me.
135x5
225x5
315x3
345x3
385x4
Barbell Rows (supinated fully bend over at hips)
135x10
155x7x3
Leg Curls (w/ drop sets)
3x15
Cable Curls (Nelson Montana)
15
10x3
Standing Cable Crunches
4x10
Figured out that the seated lat machine bench with the thigh stabilizers is great for this if you stand up and face the other way.
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