Raoh! I Won't Let You Hold The Sky in Your Hands!

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 :smiley:

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 :smiley:

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!

Rest day with flu.

Today’s pump workout was far from optimal. I’m still recovering from the flu.

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 :joy::joy::joy:

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 :smiley:

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 :wink:

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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 :joy:

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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