Jogged .12x7 at 9.2 and did yoga.
Can’t maintain the speed at the later sets now. Probably will go up to 9.6 and stop with the .12 runs and go back to .25.
5/3/1 Beginner Prep School Cycle 4- B3
Forgot my notebook again… Gonna just leave this in the trunk of the car from now on.
Quads felt fried already and body actually felt tired and run down just from this. Not good. I got very bad sleep the last couple of days because of a persistent cough. I think the lack of sleep got to me.
Power clean and push-jerk-
Not as easy as last time.
275/315/355lbx5, 275lb 5x5
Push-up (5 second pause at bottom)-5x5
Remembered what the top set was supposed to be, so I worked out the working sets correctly. Slowed down a bit on the 355lb, but easy besides that. I think this would have been easy if I felt better.
45/65/85/105/115/125lbx5, 105lb, 5x5
Got this one wrong- should have been 95/115/125lb.
Lying leg raise-11x5
Some leg drive on the 125lb but less than last week.
One legged deadlift-5x10
Kneeling ab-wheel roll-out-5x7
Amazingly the NG pull-up felt pretty easy.
Done strict and with a mini-pause at bottom except for the last set.
I think I’ve largely achieved what I wanted to achieve minus the improved mobility part, which will take quite a while. I have no problem with jogging and lifting and both are seeing “improvements”.
Time to go the next level- Imma start doing the actual + sets. Wendler suggests that you wait until you go stall but I don’t see the point when my TM on everything (except bench at this point because my upper body strength is still straight-up trash) should still be a good 2-3 cycles lower than they should be. Target rep is- 90%=8-10 reps, 85%=10-12 reps, 95%=5-6 reps. Quite doable with the cycle 5 but things will start getting difficult with cycle 6.
In order words, basically going to be doing regular old 5/3/1 with the FSL sets. I hope to move onto doing 3x8 on the FSL sometime in the future to save time and get higher reps in. Previous experience suggests that I do well with high reps if I do them correctly and without generating too much fatigue, so I hope to see the same benefits.