So, yesterday was the first day of week 1 of my first cycle which turned out to be deadlift day:
I calculated these lifts based on a conservative estimate of 170kg for a 1rm strapless dead. Wendler says to calculate your weights based on 90% of this (153kg).
Hanging leg raises 3x12
BOR 70kg 3x10
BB roll-outs 3x8
I finished with a quick kettlebell circuit for conditioning. Doesn’t look like much but I was knackered after all this. Arms felt more pumped than they have in a while and my forearms and hands were killing me!
How long did this all take?! Stats/Goals/Measurements?
Whole workout was a little over an hour seeing as you ask!
I’m 19, 5’10" and around 90kg.
Bench 100kg 5x5 (c.120kg 1rm)
Dead 180kgx1 (with straps so maybe a little less)
Upper arm: 15.25"
Upper leg: 23"
Thanks for the interest!
Shoulder Press day:
Weights calculated on again a conservative estimate of 65kg for 1rm hence 90%=58.5kg
22.5kgx5 (felt embarrassed putting the tiny weights on!)
BW Dips plus 20kg x50 total reps!
BW chins x60 total reps (Wendler recommends 100 but I will have to build up to that!)
GAH 1.25kg on each side of the barbell! Probably the most ego deflating thing I’ve ever seen in the gym!
Weights calculated on 90% of 140kg 1rm=126kg.
GM’s 20kgx8, then 40kg 2x8 (first time doing these)
Leg Press: mechanism plus 100kgx20, 120kgx20, 130kgx20 (dont know actual weight)
Leg curl: couldn’t work out the stupid fucking machine so didn’t bother.
Finished with some standing BB and preacher curls.
GAH! ‘‘couldn’t work out the stupid fucking machine’’ -greatest man alive
Sounds like a good sesh overall.
Lifts based on 90% of 1rm of 120kg=108kg
92.5kgx8 (MAD I didn’t get 9)
DB Bench 32.5kg x8,8,6,6
DB row 40kgx16 each arm
C/grip bench 60kg 5x10
Finished with 10mins snatches and C&P with the 20kg KB.
Think I’m going to have to up my calories (I’ve lost a kg this week), I benched 100kg 5x5 last week so dissapointed with my performance today. Also I’m not sure if it was wise to choose the second option for percentages in 5/3/1. The first option would have left me fresher for my main work set today.
Have reverted to Wendler’s option 1 for the start of week2 and reaped the benefits today it would seem.
Hanging Leg raise 3x12
BOR 75kg 3x8
BB rollouts 3x8
Shoulder Press Day
BW dips x100
Solid no-nonense training
Early morning session:
112.5kgx7 (grossly disappointed!)
Wasn’t feeling it at all this morning. I buckled on the 8th rep and had to dump the bar. Was SO DAMN MAD as I initially wanted 10 reps. However, with the help of my training partner I re-racked the bar and took a few minutes rest. Then, looking like a white-t-shirted grim reaper coming out of the tomb, I unracked the bar and began grinding out an additional 3 reps for a total of 10. I still have my squat demons, but they work for me nowadays.
Leg Press mechanism plus 130kgx15/15/20
My skull also feels like it is going to implode from doing BB rollouts.
I fuckin’ hate early morning sessions, body isn’t fully awake/active and you don’t have enough food in you. Doesn’t help if you have a relatively light dinner the night b4. I wouldn’t get too wound up on the final set, just a bad day.
The question is, does the Accessory Work control you, or do you control it?!
LOL began grinding out 3 more reps to 10 piss poor lol
Yes I do advocate option 1 STRONGLY! That way the lighter working sets prime one nicely for the final ball-buster. I noticed that using option 2 bench I underperformed on my final set, hence the change.
As an example, look at my deadlift: week 1 option 2 I managed 130kgx15, but when I switched to option 1 for week 2 I managed a solid 137.5kgx16.
Take what you want from that, but my mind is made up and I can safely say I shan’t be doing option 2 again anytime soon!
DB Rows 40kgx20
DB Bench 35kgx7,6,4
Floor press (from lowest pins about 4" off chest)
Went to KFC for post-training feed, hated every fucking mouthful!
pussy for hating every mouthful.
145kgx16 (this was a real ball-buster!)
BOR 75kg 3x8
Hanging Leg raises 3x12
Shoulder Press Day
Wide-grip pull ups x50 reps (first set was 10 which is a pb)
BW plus 20kg dips 5x10
Seated DB shoulder press 20kg x8,6,6,4 (Hated this, basically never done it before and doubful I’ll ever do it again!)