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Old 07-12-2013, 05:19 PM   #241
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Default Wendler's 5/3/1; Cycle 1; Wave 2; Day 4

Friday, July 12, 2013




Squat Training Max = 305

215 x 3
245 x 3
275 x 6



Squat BBB 5 x 10

165 x 10 x 5 ... +10 lbs



Good Morning 5 x 10

115 x 10 x 5 ... +2 sets



Single Leg Calf Raise 2 x 20

BW+10 x 20 x 2



Plate Side Bend 3 x 20

45 x 20 x 3 ... +1 set






Okay, that wraps up wave two, I'm ready for wave three, bring it on!








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Old 07-13-2013, 09:01 AM   #242
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Nice reps on the 2nd wave.
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Old 07-15-2013, 04:58 PM   #243
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Nice reps on the 2nd wave.
Thanks!
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Old 07-15-2013, 04:59 PM   #244
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Default Wendler's 5/3/1; Cycle 1; Wave 3; Day 1

Monday, July 15, 2013




OHP Training Max = 155

115 x 5
130 x 3
150 x 4



OHP BBB 5 x 10

85 x 10 x 5 ... +5 lbs



BW Chin Up 5 x 10

10, 10, 10, 7, 7



Weighted Chest Dip 5 x 10

BW+25 x 10 x 5 ... +5 lbs




Nice workout today, that is all.




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Old 07-15-2013, 08:01 PM   #245
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Strong pressing Mr. Vin!

How are you liking being back on 5/3/1?
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Old 07-16-2013, 04:07 PM   #246
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Strong pressing Mr. Vin!

How are you liking being back on 5/3/1?
Thanks zarello! I love it, I was due for a change, even though I was still progressing nicely with RPT.
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Old 07-16-2013, 04:08 PM   #247
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Default Wendler's 5/3/1; Cycle 1; Wave 3; Day 2

Tuesday, July 16, 2013



Deadlift Training Max = 365
All sets raw w/chalk

275 x 5
310 x 3
345 x 7



Deadlift BBB 5 x 10

205 x 10 x 5 ... +20 lbs



Front Squat 5 x 10

160 x 10 x 5 ... +5 lbs



Ab Wheel Rollout 4 x 20

On knees, chest touching floor x 20 x 4 ... +1 set





Easy peasy. Oh, who am I fooling? My arse was kicked by this session today.

That extra set of ab wheel really took it all out of me, well, the other stuff did too, but you get the idea, no?




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Old 07-16-2013, 06:29 PM   #248
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How have I missed all these sessions?! Putting in solid work Mr. Vindler!

I just started doing single leg calf raises a couple of weeks ago, and those suckers hurt lol!
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Old 07-18-2013, 04:35 PM   #249
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How have I missed all these sessions?! Putting in solid work Mr. Vindler!

I just started doing single leg calf raises a couple of weeks ago, and those suckers hurt lol!
I don't know, lol. Thanks Rich! Yup, the single leggers can be a bitch!
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Old 07-18-2013, 04:40 PM   #250
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Default Wendler's 5/3/1; Cycle 1; Wave 3; Day 3

Thursday, July 18, 2013



Bench Press Training Max = 230

175 x 5
195 x 3
220 x 5



Bench Press BBB 5 x 10

135 x 10 x 5 ... +10 lbs



B O R 5 x 10

150 x 10 x 5 ... +5 lbs



C G B P 5 x 10

140 x 10 x 5 ... +5 lbs



Squats tomorrow!




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