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Piss and Vinegar

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
 
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
 
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
 
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.
 
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.
 
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
 
lweaver said:
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
Click to expand...


Whoa Whoa, aren't you supposed to go balls out on the last set for your big movement?
 
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.
 
So today was squat day...using a very low box (maybe a foot high), a bumber plate and a standard 45, looked parallel to me. Had some guys check my form and they claimed it wasn't breaking parallel but just the box and the bumper plate is. Others have claimed that I'm at parallel on an even higher surface. Have no way of taping myself, but I'm gonna have a friend of mine train with me one day, explain to him what parallel is andtake a look for me. In the meantime, I'm gonna use the lower surface for now, hopefully I can at least handle the 5/3/1 weights at that squat depth. I'd rather be going lower than higher anyway. So the main squats were off of the higher surface and the boring but big squats were off of the lower guide (low box and a bumper). The latter felt tougher but more likely because my quads and glutes were burnt from the main sets. Seems like a good sign that I was able to finish the whole 5x10 since boring but big is a lot tougher than it sounds.

Back Squat
45x10
135x10
225x5
315x5
350x3
390x3 (belt)

455x1 (belt)

225x10x5

Seated Calf Rs. (N.M.)
57.5x75
 
Skipped deload week because I already had a week off in cycle 1...was dead tired this morning so OHP day was shitty, only managed 5 reps with 135 compares to 10 in the first cycle. Planning on making up for it on "3" day...

OHP
45x10
95x5
110x5
120x5
135x5

Rear Delt Pec Dec
20
15x3

Cable Laterals
12x3
 
Wendler 5 3 1 Cycle 2 Day 2

Toughest deadlift day of the cycle for me since I still am better at heavy singles and triples than pulling 5's on deadlifts. The 5th rep was challenging for me (even though my 1RM is close to 5 plates). Moderate carb day so felt pretty good overall.

Deadlift
135x5
225x5
285x5
330x5
375x5 (belt)

Leg Curls
15x3

Standing Cable Crunches
15x3

Pendlay Rows (slight defecit from rack)
185x8x3

Standing Cable Curls (N.M.)
15
10x2
 
Thanks bud working on it...just focusing down the line. In 10 months I should be hitting 500+ on the deadlift for 5+ reps...shouldnt stall on Wendler for quite some time as long as I keep my rest and nutrition up and take advantage of the deload weeks.
 
Wendler 5 3 1 Cycle 2 Day 3

Quick session...

Bench Press
45x10
135x5
185x5
205x5
235x7...lost focus and got stapled on 8

Dips w/ Chains
70x5-->35x3-->0x3
70x4-->35x3-->0x2
35x5--->0x3
 
Lifts fucking SUCKED tonight. Struggling at squatting at a lower depth (very low box with a bumper plate) but want to work on that weak point. Over the next few Squat sessions I'll try and figure out my 1RM for the box squat from that height and will use that for a few months to run my 5 3 1. Was only able to hit a triple with 360 which is terrible for me, didn't think there would be such a difference, the platform is only like an inch or two lower...
 
Dude its got to be the diet, I am convinced that lowering the depth by a couple of inches is not going to bring someone who squatted 430 for a triple down to 360.
 
Went from about 220 to 210 in two weeks, took a break over the weekend to carb up, started again this morning. Today isn't a training day so I'm pretty close to 0g of carbs today...
 
Wendler 5 3 1 Cycle 2 Day 4

Actually felt good today (had a cheat breakfast...2 servings of oatmeal! Glycogen restored!)

OHP
45x10
95x5
115x3
135x3
150x5

Pullups (need to work on these more, theyve gone down even though I lost weight)
35x3-->0x3
0x6
0x4...wtf...

Rear Delt Pec Dec
15x3

Lateral Rs.
35x10
30x10
Then ran the rack.
 
Cycle 2 Day 6

Deadlift
135x5
225x5
315x3
355x3
395x5...felt good, had a crab-up day

Snatch Grip Deadlift-just working on form
225x5x3

Leg Curl
3x8

Pendlay Row
185x10
205x6
185x8-->135x5

Hanging SLR
3x12
 
Cycle 2 Day 7

Bench Press
45x10
135x5
185x3
225x3
245x5

Incline Close Grip
135x10x2
135x8
135x9

Pulldowns
Rackx10, 8, 9

Rope Pressdowns
15x3

Tate Press
20
15x2
 
Cycle 2 Day 8

Back Squat
45x10
135x5
225x5
315x3
335x3
380x3
455x0

At least I hit the prescribed reps while cutting, going to use the same weights next cycle due to missing some reps on day 4. Sucks that I cant hit a former PR but thats cutting...

Seated Calf Rs.
60x75

Zerchers from a Dead Stop (Concentric Only)
225x3
135x10x3

Standing Cable Crunches
15x3
 
Cycle 2 Day 9

Catching a cold...went it and finished ASAP so I could get home and sleep...

OHP
45x15
95x5
120x5
135x3
150x5
95x8-10x4

Horizontal Pullups, varying grips
4x8-15
 
Been training, but struggling...still hitting the prescribed 5 3 1 numbers though.

Had to add carbs into my diet after dropping 15 lbs and feeling weak as hell. Started doing BJJ so Ill need the energy...
 
I feel your pain, my toes been broken for almost two weeks now. I have turned into a huge vagine in the past few weeks. Getting weak is miserable.
 
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