Iteration 1, Week 3, Friday 18 November 2010

Skwatzz
5x20
5x60
5x100
5x107.5
3x122.5
9x135


Leg Prezz
3x10x180


Leg Curlzz
3x10x "8"


Rugby training was washed out last night, but my legs still felt tired when I started my squats. Was kinda happy with the effort, but kinda sad I didn't get to 10. I went down for the 10th, but all my WIM was gone. I kinda sat in the hole for a second thinking about how awesome it was going to be when I lifted this sucker... the I breathed out and the dream was over.

lulz mebe. What's the program? Can I run it with 5/3/1. Although I kinda wanna stick with 5/3/1 for a while and see what happens.

http://www.t-nation.com/free_online_...nch_press_cure

I guess you could run it with 5/3/1 if you do 4 days. The program has two days/week devoted to bench + assistance. I'm planning to run presses on one of the days, so if you go 4/days you can do squats and DLs. I'm lazy tho and don't do 4 days so planning on squatting/DLing on the same day.

Iteration 1, Week 4, Monday 22/11/2010

Press
8x20
5x25
5x35
5x40

Chinups
6,6,6,6,5,5,5 =39 total reps


Dips
5x10 +3kg

loldeloadaments

Also, I know dips are usually stronger than chins, but is it right that my dips are that much better than my chins? I mean, i'm fairly sure my max rep dips would be around 20 and my max rep chins would be around 10... Seems like a big discrepancy, or is that just a stupid thing to say because there is very little correlation between the two?

That's normal. I could probably do 25-30 dips and I might be able to do 10 chinups on a good day.

+1 for very normal

Cool. Although I think I am going to try and up the volume on them anyway. Try to do them twice a week for about 35-40 total reps each session. Want to be able to do 5x10 at some stage.

Iteration 1, Week 4, Tuesday 23 November 2010

Deadlift
5x60
5x80
5x90

I decided to do the "I ain't doin' jack sh*t" assistance plan today because Jim can gtfo if he thinks I am going to do the 15 lightest deadlifts I have done in a long time but then kill myself with a billion back raises and incline crunches.

As a side note, the volume of assistance work to main work in 5/3/1 feels too weighted to assistance work in general, but maybe that is just a side effect of coming off Rippetoe.

I mean, I'm often doing ~20 reps of main work followed by 100 reps of assistance work...

So I got gayed at work and couldnt get to rugby training, so did this instead.

Powerclean
3x20
3x40
3x60
3x70
2x80
4x3x80

Concept2
1km in 3:43
Rest 2 min
500m in 2:47
Rest 1 min
500m in 2:53

Burpees
3x10 with 30s rest between sets.

I was f*cking f*cked.

Iteration 1, Week 4, Thursday 25 November 2010

lolbench
8x20
5x40
5x50
5x55

Dumbell bench
3x5x35

Dumbell row
3x5x40

It's just embarrassing...

FWIW Wendler says assistance work should be scaled back as well on deload week.

But yeah, it does seem very assistance focused.

I'm so f*cking keen to actually lift some weights next week... Maybe that's the beauty of this program.

I'm so f*cking not keen for the sick doms I'm going to get after I lift something heavier than a bag of groceries for the first time in two weeks...

Forgot to add...

Thursday 25 November 2010

Conditioning
- 15 minutes dynamic warm up
- 4x ~4min rounds jumping hoops, slalom, resistance sprints, other sprints
- 3x10 min touch rugby

Fairly light session, but enough to have me f*cked at times.

Iteration 1, Week 4, Friday 26 November 2010

Does this still count as a squat?
8x20
5x52.5
5x57.5
Front squat just because: 5x67.5

Assistance work was spotting my friend on the bench.

Totally forgot what weights I was supposed to squat and figured it didn't matter, so just guessed... Turns out I was off by quite a bit, should have been: 57.5, 72.5, 87.5. wotevs.

Sooo.... First round of 5/3/1 done. Yay.

We laughed, we cried.

Kinda looking forward to the next round. Over the next 3 weeks I will get to attempt a PR press and bench for max reps, so that is cool.

The squat and dead weights look ok without being earth shattering, but I think they will still be very heavy for me.