Pulling muscles Pump Workout:
Chin-ups 4x6-6-6-7+2+1 double Rest Pause Set
Incline Bench Row 4x10-8-7-6 67 kg +
Machine Row 4x12 40 kg superset
Barbell Shrugs 4x12-12-12-8 90 kg + mTor set +
Reverse Flyes 4x12 10 kg superset
EZ Bar Curl 3x12-12-8+2+2 Double Rest Pause Set 27 kg
Gripper 3Xmax
Hanging leg raises 3x20
Today I was vary tired after work. I hope next sessions will be better.
Pushing muscles pump workout:
Behind the neck barbell press 4x12-11-8-7 32 Kg
Lateral raises 4x15-15-12-10 10 Kg superset
Seated dumbbell Military Press 4x12-9-8-6 17 Kg mTor set
Incline Bench Press 3x8-8-7 57 kg
Dumbbell Fly 12-11-9 10 kg superset. Very fatigued after shoulders work.
Neutral grip pushups 3x10
Triceps Pushdowns 3x15-15-15+8+6 double Rest Pause Set 25 kg.
Shoulders work very afflicted my performance in chest exercises. I think I’ll split this training day into 2 days.
Today my friend called me… Obviously for the first bike ride of the year
Power workout:
Seated Military Press 5/3 /1 AMRAP 12 40 Kg
Seated Dumbbell Military Press 4x8-8-7-6 20 Kg
Sumo Deadlift 5 /3 /1 AMRAP 10 97 Kg
Barbell Shrugs 4x8 97 Kg
Hanging Leg Raises 3x10
EZ Bar Reverse Curl With Fat Gripz 3x15 15 Kg
Another very good workout! I love 5/3/1
Power workout 2:
Barbell Bench Press 5/3/1 AMRAP 11 72 Kg
Front Squat 5/3/1 AMRAP 10 47 Kg
Barbell Incline Bench Press 4x8-8-8-7 62 Kg
Bottom Pause Front Squat 4x8-8-8 40 Kg
Wrist Roller 4 Sets
I’m having trouble with front squat overloading. I can’t understand this, quads are by far my best muscle group from a long time… I’ll train them with more attention!
Today’s pump workout was far from optimal. I’m still recovering from the flu.
mortdk
January 18, 2018, 5:51pm
109
Hi Raoh
looking like you too enjoy the Wendler way.
As far as I know, Front squats with high reps, fatiques the upper back, so it might be your upper back that’s the weak point.
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Thanks for your tip, but I think that the problem is the quad activation. I feel week at the bottom of the movement, and this is the reason I’ve introduced bottom paused front squats as assistance work.
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Hypertrophy 2:
Barbell Incline Bench Press 4x12-12-8-6 57 kg +
Incline Dumbbell Flyes 4x12 10 kg superset
Front Squats 4x10-10-10-8 40 kg
Seated Lateral Raises 4x15 10 kg +
Seated Reverse Flyes 4x15 10 kg superset
Incline Bench Row 4x10-10-9-8+4+3 double Rest Pause Set 60 kg
Barbell Shrugs 4x12-12-12-7 mTor set 95 kg +
Standing Leg Curls 4x 25 kg superset
Bodyweight Dips 50 reps +
Barbell Curls 4x12-10-8-6 27 kg
Very tough full body workout, I love it. Good feelings but I feel a little tired.
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Power workout 1:
Seated Military Press 5/3/1 AMRAP 11 42 kg
Sumo Deadlift 5/3/1 AMRAP 9 102 kg
Seated Dumbbell Military Press 4x8-8-8-7 20 kg
Barbell Shrugs 4x8 100 kg
Barbell Reverse Curls with fat gripz 3x15 15 kg
Hanging Leg Raises 3x10
Very, very good workout. Maybe powerbuilding is the way? For now I can only say that 5/3/1 is awesome!
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Power workout 2:
Barbell Bench Press 5/3/1 AMRAP 8 77 kg
Front Squat 5/3/1 AMRAP 10 52 kg
Barbell Incline Bench Press 4x8-8-7-5 65 kg
Bottom Pause Front Squat 4x8 42 kg
Wrist Roller 4 Sets
No Bench Press progress today but very good performance with front squats.
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Hypertrophy workout 1:
Seated Behind Neck Military Press 4x12-12-11 32 kg +
Lateral Raises 4x12 10 kg superset
Romanian Deadlifts 4x10 90 kg +
Single Leg Extensions 4x12 30 kg superset
Incline Dumbbell Bench Press 4x12-12-12-6
mTor set
Chin-ups 30 Reps (6x5)
EZ Bar Incline Triceps Extensions 4x12 30 kg
+Incline Bench Dumbbell Curls 4x12-10-8 12 kg Superset
Dead Hangs from pull-up bar 1x1 min
Hanging Leg Raises 3x20
Once again, good workout. High volume Full body… I’m crazy
Hypertrophy workout 2:
Barbell Incline Bench Press 4x12-10-8-6 60 kg +
Incline Dumbbell Flyes 4x12 10 kg superset
Zercher Squat 4x10 40 kg
Seated Lateral Raises 4x15 10 kg +
Reverse Flyes 4x15 10 kg superset
Incline Bench Row 4x12-12-10-10+4+3 double
Rest Pause Set
Barbell Shrugs 4x12-12-11-8 mTor set +
Single Leg Curls 4x12 25 kg superset
Bodyweight Dips 50 reps (5x10) +
Barbell Curls 4x12-10-8-7 27 kg superset
Crunches 3x30
Another hard workout crushed! It took me 2 hours but I’ve enjoyed every minute
Deload Workout 1:
Seated Military Press 5/3/1 deload rep scheme
Sumo Deadlift 5/3/1 deload rep scheme
Farmer’s Walk 3 sets 40 kg
Barbell Reverse Curls With Fat Gripz 3x15 15 kg
Short session, I’m a little tired but I think this week will help my recovery after those crazy weeks of high volume.
Deload Workout 2:
Barbell Bench Press 5/3/1 deload rep scheme
Front Squat 5/3/1 deload rep scheme
Farmer’s Walk 4 sets 40 kg
Barbell Curls with fat gripz 3x15-12-10 20 kg
Short e fun session, I’ve enjoyed it. I think I will be fully recovered in 2 days, so friday/saturday hypertrophy workout!
I’ve noticed too much fat gain around my waist. Scale verdict: +3 kg in 20 days. Looking back, I really ate like shit this month, I make the same error every year.
My girlfriend is very good at cooking! Here are some of her masterpieces:
Protein cookies
Paccheri al salmone
Ravioli al ragù
And a simple dinner
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I felt shitty after a 18 hours shift at work, so today I had a “chaos” and funny workout… I ramped to my 1 RM Bench Press (beginning with the empty bar and adding 10 kgs at the time), later some heavy Shrugs without straps (finally!) and finished with Triceps Pushdowns/fat gripz Curls superset. During all the workout I Trowed in some dead hangs from pull-up bar for my puny forearms and weak grip
Power workout 1, 5/3/1 second cycle:
Seated Military Press 5/3/1 AMRAP 11 47.5 kg
Sumo Deadlift 5/3/1 AMRAP 10 100 kg
Seated Dumbbell Military Press 4x8-8-8-7 20 kg
Barbell Shrugs 4x8 110 kg with straps
Hanging Leg Raises 3x10
Reverse Curls With Fat Gripz 3x15 15 kg
Not a bad session but no progress in any lift this time. Maybe I’m a little tired after 2 consecutive night shifts.
Power workout 2:
Barbell Bench Press 5/3/1 AMRAP 11 72,5 kg
Front Squats 5/3/1 AMRAP 12 50 kg
Barbell Incline Bench Press 3x8-8-4 65 kg
Shitty workout today after a nightmare night shift. I failed the 12th in the Bench Press, the 13th in the Front Squat, the last 2 sets in Incline press and I skipped the bottom Paused front squats.
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