Wendler 1.1
5-17-2016
W1W1
Agile 8
Box Jumps 3x5
Squat
185x3, 215x3, 240x10
Paused Bench Press
165x5x5
Pull-ups
50 reps
Side Bends
40x2x25
OH Ext
100x3x25
Going to run 1.1-1.4 Wendler. I’ve been program hopping like crazy lately, mostly due to a busy personal life and a wrecked knee. I think 3 days per week lifting will be beneficial for me. I need a set system to control my volume, BC I’ve been all over the place. Knee actually felt pretty good today, actually surprised at the 240x10 BC its been awhile since I squatted. Setting maxes very conservative in hopes I can get healed up and work on form.
SQ: 295
BP: 245
DL: 365
OHP: 155
Wendler 1.1
5/19/16
W1W2
Agile 8
Med Ball Slams 3x5
Deadlift
230x3, 265x3, 295x9
OHP
105x5x5
BB Curl
75x3x10
Back Ext
BWx3x15
Face Pull
40x3x25
Knee felt fine during workout, but still dealing with dull pain at other times of the day.
Wendler 1.1
5/20/2016
W1W3
Agile 8
Standing Long jump 3x5
Squat 60 sec rest
200x5x5
Paused Bench Press
155x3, 175x3, 200x9
Pull-ups
50 reps
Side Bends
40x3x25 (oops did an extra set)
OH Cable Tri Ext
100x3x25
15 mins on bike.
Not bad, flew through squats, and was pleasantly surprised with a paused 9 on 200. Knee the same.
Wendler 1.1
5-23-2016
W2W1
Agile 8
Med Ball Slams 3x5
Deadlift
245x5x3
OHP
90x3, 110x3, 125x10
BB Curl
75x3x10
Face Pull
45x4x25
Back Ext
BWx3x15
Did 20x5x10 rear delt laterals during deads and OHP. Knee felt pretty good seeing I played 18 holes of golf ahead of this, still a bit of dull pain here and there. Light weights but good lift.
Again adjusting programming. Knee is not getting better and it’s time I commit to taking time off of all lower body work, including any bending of the knee. Minimum 4 weeks off lower body work. Have an MRI on order, so will hopefully have results within a week or so.
In the meantime, I’ll focus on Bench Press and OHP
Maxes: 265/155
Day 1
Bench Press 5’s Pro
Boring But Strong 10x5
Pull-ups (in between BBS)
RDL 5x10
Face Pulls 100 Reps
Day 2
OHP 5/3/1, Pyramid
(DB rows in between sets)
Dips 5x10
Back Ext 5x15
Arm Work 3-5 sets
I’m going to swim a few days a week on off days to get some low impact conditioning.
5/25/2016
Paused Bench BBS
165x10x5
(pull-ups 10x5)
Rear Laterals
20x10x5
-with-
CG Push up
10x5
Paused bench. Will discontinue that because I’m screwing with Wendlers format. I don’t know why I always feel like I should do that. I’m am however going to add a little more bodyweight assistance since I won’t be doing lower body while I heal up. Recovery should be more optimal.
So, I forgot to do the 5s Pro work Wednesday. Idiot.
5/27/2016
70/80/90
OHP
100x3, 110x3, 125x12
(DB Row 50, 60, 70, 80, 70, 60, 50x10)
Dips
BWx5x10
-with-
Back Ext
BWx5x15
DB Decline Ext
15, 20, 25xreps
30x3x10
-with-
DB Curl
15, 20, 25xreps
30x3x10
Abs
50 decline crunches
MRI on right knee today at 5PM, then consultation Wednesday.
5/30/2016
C1W1W3
70/80/90
Home Gym
Bench Press
165x5, 190x5, 215x5, 165x10x5
(Rear Laterals 10, 20, 20, 20, 25, 25x10)
RDL
135x5x10
-with-
Face Pull/Pull a Part
5x20
Light Arms
5/31/16 Conditioning
Pull-ups
5x15
Treadmill
30 mins of mixed walking and running on 4 incline up to 9 mph.
Knee same. Have MRI consult tomorrow.
MRI came back normal. No issues with ligaments or cartilage. No noticeable wear.
Had a Chiro visit today with the head of the clinic, a competitive triathlete, and is very accomplished in his field. Had dry needling on my lateral quad and IT Band. He diagnosed severe limitations in my ankle/calf flexibility. That’s culprit #1. I am to continue with a new home PT protocol, stretch the fool out of my ankle/calf and hips, with plenty of foam rolling. Start back BW squats tomorrow. Feeling good about road to recovery now.
6-2-2016
C1W2 (redo)
OHP
100x3, 110x3, 125x12, 110x11, 100x12
(Rows 70x5x10)
Dips (60 sec rest)
BWx5x10
-with-
Back Ext
BWx5x15
DB Decline Ext
15x30, 25x15, 30x3x12
-with-
DB Curl
15x30, 25x15, 30x3x12
Going to be in a calorie deficit for the next 5 weeks getting into summer shape, so not expecting anything special in the weight room. Already down 5 lbs after a little over a week of adjustments. Added conditioning back in twice a week. Good workout. BW squats tomorrow.
7/5/2016
C1W3
Warmup
Couch Stretch
Ankle stretching and distractions
Goblet squats 15x5x10
Various 5lb laterals x 60
Bench BBS
180x5, 205x5, 225x5
165x10x5
(Rear Delt Raise 20x5x10 & pullaparts 4x20)
RDL
145x5x10
-with-
Band Pressdowns
Working hard on ankle and hip mobility. Have started back goblet squatting. Goal is to add 5lbs per week while I work on my mobility. Will hit the goblet daily for 50 reps, and progress 5lbs per week. Hopefully wil be back in about a month, with no restrictions. Knee is def feeling better. Chiro is not worried about knee noise, just pain.
In a calorie deficit as I lean up. Not doing anything extreme, as I only need to lose around 10lbs to be where I want to be, and have 5 weeks to get there. Have also added in 2-3 conditioning sessions per week. Only lifting 2 days per week should help me recover in the deficit, but allow me to keep the workouts high intensity. Looking forward to being 100% soon.
7/8/2016
C1W3
Warmup
TKEs
Ankle distraction/stretching
Goblet Squats 20x5x10
50 various 5lb raises
OHP
105x5, 120x3, 135x10, 120x10, 105x12
(DB Row 70x5x10)
Dip
BWx5x10
-with-
Back Ext
BWx5x15
Decline DB Ext
15x30, 25x20, 30x3x12
-with-
DB Curl
15x30, 25x20, 30x3x12
More TKEs and ankle distraction.
Cut going well. Down 6-7lbs, noticeably leaner. Have not been logging off day interval training, but been doing 20-25 minutes EMOM intervals on treadmill.
TKEs with considerable band tension fry the quads. Sore from yesterdays TKEs while I was doing todays. OHP went well. I’ve transitioned to cleaning up all the sets instead of walking out of squat rack. Happy with 135x10 and the down sets, as I was working quickly a lbs super setting rows.
Knee feels pretty good. Hopefully back squatting is not too far off. Will probably reintroduce deads soon.
6/9/2016
Ankle Distractions and TKEs
Goblet Squat 25x5x10
Treadmill
25 mins incline walking
6/16/2016
Warmup
Couch Stretch
Ankle stretching/mobility
Goblet Squat
15x10, 25x10, 35x10, 45x10, 55x10, 65x10
Deadlift
135x5, 5, 185x5, 5, 225x5, 5
Front Squat
45, 75, 95, 125, 145x5
Bunch of sets of 6 pull-ups throughout.
Knee is feeling better than it has in months. Consistent ankle mobility and stretching is probably helping the most. This plus consistent couch stretching.
Starting Average to Savage Sunday when I return from a business trip. Maxes will be set super conservative. Going to work my mobility and stretching hard, as for me, it’s key to stay in the gym. Too bad I neglected for so long. I love my hip circle. Used it on every squat today, and my hips and glutes were certainly part of the lift…finally.
C1W1D1
Couch Stretch
Ankle Stretching
BW Squats with Hip Circle
50 Various 5lb Laterals
Squat Jumps with Hip Circle 5x3
OHP
100x12, 95x12, 85x20
(DB Row 60x5x10)
Spoto Bench
160x8, 170x8, 180x8
(Pullaparts 5x20)
Incline DB Press
60x3x8
DB Lying Tri Ext
30x8, 8, 8
Will start back over warmups on the main movement. Knee feels real good. Maxes are set low, but this program allows for quick weight progression if test/deload weeks are good performances. Looking forward to deadlifting and squatting again.
C1W1D2
Warmup
Ankle work
BW squats
Box jumps
Squat
185x1, 205x1, 145x12, 135x12, 120x20
(Pull-ups 5x6)
RDL
145x3x8
Goblet Squat
60x3x8
Farmers Walk
100x3x30 yards
Curl
45x20, 65x10, 75x10, 85x10+65x10
So, decent. Back squat form was all over the place. Used the hip circle for all reps. Knee felt fine, but can feel that it’s not gliding freely yet. No pain though. Will continue rehab work. Love farmers walks.
C1W1D3
Warmup
Iron Cross
Rollovers into V sit
Hip Circle work
Ankle Stretching
Couch Stretch
Med Ball Slams 3x5
Bench Press
215x1, 225x1 paused, 160x12, 145x12, 135x20
(Pull-ups 6x7)
Seated DB Press
50x8, 45x8, 40x8
Dips
+12x3x8
DB Flys
25x3x8
Press Downs
60x20, 100x20, 15, 15
-with-
Pullaparts
5x20
Knee sore today, after yesterday’s work, ugh. Will monitor. Have leaned out considerably. Tomorrow off.
C1W1D4
Warmup
Bent Iron Cross
Rollovers into V Sits
Foam roll calf
Side plank
Hip Circle Walks
Box Jumps 3x5
-with-
Pull-ups 3x5
Deadlift
275x2, 315x1, 225x12, 225x3x8
Front Squats
135x3x8
DB Row
100x3x8
-with-
Glute Bridge
145x3x8
DB Curls
Started with a new chiropractor yesterday. He owns a crossfit box, so I’m hopeful. Saw issues with my left hip and calves. Stopped stretching for now because ROM is good, but have started foam rolling them along with side plank work for left hip.
Deadlifts were easy.
More low weights, but can’t push too hard yet Have widened stance, and moved toe point out some, and squat feels much more natural. I’ve been squatting way too narrow. Hip circle is one awesome tool.
Downloaded Shieko’s app and am going to run some of his routines after 1 or 2 cycles of average to savage.
C1W2D1 - Home Gym
Warmup
Foam roll calves
Golf ball roll bottom of feet
Side bridge
Bent iron cross
Roll overs into v sit
Hip circle walks
Hip circle squats
50 various 5lb laterals
Triple jump x 3
OHP
115x3, 135x2, 110x10, 100x10, 95x18* RPE8
(DB Row 60x5x10)
Spoto Bench
175x10, 180x10, 175x10
(Pullaparts 5x20)
DB Incline Bench
60x3x10
Lying DB Ext
20x20, 30x3x10
Worked out in 100 degree garage, just brutal. That warmup looks like it takes forever, but it’s fast paced, prob 15 mins max. Happy with today’s performance across the board. Will smash the test week and get to add significant lbs to maxes, since I started so conservative. Knee feels 8/10. Somewhere between confident and hopeful that it’s moving in the right direction. Will also add a complete deload week after the test weeks, because I flat out think I will need it!
C1W2D2 - Ayersley
Warmup
Bent Iron Cross
Rollovers into v sits
Foam roll calves
Hip circle walks
Hip circle squats
Box jumps 3x5
-with-
Pullups 3x6
Squats
205x1, 225x1, 160x10, 145x10, 135x20* Not sure RPE, had plenty left
(Pull-ups 4x6)
RDL
135x10, 145x10, 155x10
Goblet Squat + Hip Circle
60x3x10
Farmers Walk
100x3x40yds
Curls
More calf rolling
Side plank
Knee not perfect, and weights are low, but feeling pretty good about the direction things are going. Widening stance + hip circle work is really helping. A coach working with some kids asked why I’m squatting so deep. A good reminder that I need to shorten my stroke some. Something I have been working on, but have gotten away from. Should help the knee some as well. Was able to move all weights/reps up today without any issues. 135 was +10lbs from last week, with a lot more gas in the tank. Off tomorrow, but perhaps conditioning. Chiro tomorrow.