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).
Deadlift:
(Warmup)
60kgx5
75kgx5
90kgx3
(Working sets)
115kgx5
122.5kgx5
130kgx15
Accessory work:
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.
Current lifts:
Bench 100kg 5x5 (c.120kg 1rm)
Squat 140kgx1
Dead 180kgx1 (with straps so maybe a little less)
Current Measurements:
Neck: 16.25"
Chest: 44"
Upper arm: 15.25"
Forearm: 12"
Upper leg: 23"
Calf: 15.5"
Thanks for the interest!
Shoulder Press day:
Weights calculated on again a conservative estimate of 65kg for 1rm hence 90%=58.5kg
(warmup)
22.5kgx5 (felt embarrassed putting the tiny weights on!)
30kgx5
35kgx3
(working sets)
45kgx5
47.5kgx5
50kgx12
Assistance Work:
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!
Squat Day:
Weights calculated on 90% of 140kg 1rm=126kg.
(warmup)
50kgx5
62.5kgx5
75kgx3
(working sets)
95kgx5
100kgx5
107.5kgx12 (tough!!)
Accessory Work:
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.
Bench day
Lifts based on 90% of 1rm of 120kg=108kg
(warmup)
42.5kgx5
55kgx5
65kgx3
(working sets)
80kgx5
87.5kgx5
92.5kgx8 (MAD I didn’t get 9)
Accessory Work:
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.
Deadlift day:
Have reverted to Wendler’s option 1 for the start of week2 and reaped the benefits today it would seem.
(warmup)
60kgx5
77.5kgx5
92.5kgx3
(working)
107.5kgx3
122.5kgx3
137.5kgx16
Accessory Work:
Hanging Leg raise 3x12
BOR 75kg 3x8
BB rollouts 3x8
Shoulder Press Day
(warmup)
22.5kgx5
30kgx5
35kgx3
(working)
40kgx3
45kgx3
52.5kgx11
Accessory Work:
chins x70
BW dips x100
Solid no-nonense training
Squat Day
Early morning session:
(warmup)
50kgx5
62.5kgx5
75kgx3
(working)
87.5kgx3
100kgx3
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.
Accessory work:
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!
Bench day
(warmup)
40kgx5
55kgx5
65kgx3
(working)
75kgx3
87.5kgx3
97.5kgx7
Accessory work:
DB Rows 40kgx20
DB Bench 35kgx7,6,4
Floor press (from lowest pins about 4" off chest)
80kgx5,8,8,8
90kgx5,5
Went to KFC for post-training feed, hated every fucking mouthful!
pussy for hating every mouthful.
Deadlift Day
(warmup)
60kgx5
75kgx5
90kgx3
(working)
115kgx5
130kgx3
145kgx16 (this was a real ball-buster!)
Accessory Work:
BOR 75kg 3x8
Hanging Leg raises 3x12
Shoulder Press Day
(warmup)
20kgx5
30kgx5
35kgx3
(working)
45kgx5
50kgx3
55kgx10
Accessory Work:
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!)