Piss and Vinegar

[lweaver]

I switch up my assistance work Mike, in 3 weeks it'll be pronated. Four weeks after that it'll be something neutral grip again.

BTW dieting down so feeling tired, still plan on hitting the prescribed 5 3 1 reps consistently though.
My only carbs are periworkout ATM....

Wendler 5 3 1 Cycle 1 Day 7

Bench Press
135x5x2
190x3
215x3
240x6

Close Grip Incline Press
135x10
135x8
135x7

Cable Pulldown (Rack)
3x10

DB Floor Press
55x10-12

 

[lweaver]

Wendler 5 3 1 Cycle 1 Day 8

Today was rough. Have been cutting and only taking in 30-50 carbs a day, mostly around my training sessions. Very sluggish but I know itll pass. Struggling with weights that I usually kill with ease. In any case I set my squat depth slightly below parallel and did box squats instead of standard for all but the last set to make it tougher (dumb when running 5 3 1...). Got the prescribed reps, nothing more.

Squat
45x10
135x5
225x5
315x3
340x3
370x3

Seated Calf Rs. (Neslon Montana style)
55x75

Back Extension
45x10
45x6
45x5

(weight on chest 1st set, next sets pinned the plate to my head)

Standing Cable Crunches
3x15

 

[lweaver]

Wendler 5 3 1 Cycle 1 Day 9

OHP
45x10
95x5
115x5
130x3
145x6
95x10
95x10
95x8
95x9
95x7

Rear Delt Pec Dec
3x15

Cable Laterals
4x10

 

[miked8c]

How come so many sets of 95, is that a form check?

 

[lweaver]

Sort of...it's a form of assistance work that Jim Wendler recommends called Boring but Big. You're supposed to do 50 percent of your 1RM for 5 sets of ten, I plan on using it every so often. The weight is light but feels havy after the working sets and shortened rest periods. Not something I would normally do but I can't argue with Wendler as he is a beast.

Wendler 5 3 1 Cycle 1 Day 10

Deadlift
135x5
225x5
325x5
375x3
410x3

Not too bad considering I suck at repping out deads and have been cutting for two weeks now. Not sure where my bodyweight is but I'd guess it's no higher than 210 now. Gonna see how lean I can get without struggling then go on a lean bulk, or at least attempt to.

Leg Curls
3x15

Barbell Rows from pins-Underhand 90 degrees
155x8x2

Barbell Rows from pins-Overhand 90 degrees
155x7x2 (close/wide)

Standing Cable Crunches
4x10

Forgot to add in biceps today, fuck.

 

[miked8c]

Gotcha, I remember Boring but Big now that you mention it.



Who needs biceps.

 

[lweaver]

Just for muscular balance, if I'm isolating triceps for my bench press then it makes just as much sense to isolate biceps to boost my rowing ability.

 

[lweaver]

Wendler 5 3 1 Cycle 1 Day 11

Bench Press-middle fingers on rings
135x5
185x5
200x5
230x3
255x3--had 2-3 more in the tank but not supposed to go to failure...

Close Grip Incline Press (will be doing these for awhile because I suck at them)
135x10
135x7x2

Over the Neck DB Bench Press
50x10x3

Tricep Pressdowns
20
15
13

 

[miked8c]

Wendler 5 3 1 Cycle 1 Day 11

Bench Press-middle fingers on rings
135x5
185x5
200x5
230x3
255x3--had 2-3 more in the tank but not supposed to go to failure...

Close Grip Incline Press (will be doing these for awhile because I suck at them)
135x10
135x7x2

Over the Neck DB Bench Press
50x10x3

Tricep Pressdowns
20
15
13

Whoa Whoa, aren't you supposed to go balls out on the last set for your big movement?

 

[lweaver]

Supposed to strain but should never fail a rep. I need to get a spotter for bench days, pushing it on those has always been an issue.