2012-08-13 workout – Wendler 5/3/1 program, cycle 13, Squat/Bench Press 1

Not the day I wanted.

“Week 1″

• 5 reps – Squat (working max: 290#)
  • 2x5x45 (warmup)
  • 1x5x115
  • 1x5x145
  • 1x3x175
  • 1x5x190 (work)
  • 1x5x220
  • 1x6x250

• 5 rep – Bench Press (working max: 230#)
  • 2x5x45 (warmup)
  • 1x5x95
  • 1x5x115
  • 1x3x140
  • 1x5x150 (work)
  • 1x5x175
  • 1x8x200
• Asst. #1 – Shoulder-width pronated grip, lat pulldowns
  • 3 x 10 x 135
• Asst. #2 – Back Raises
  • 3 x 12 x 10 (plate held on chest, arms crossed over
• Asst. #3 – DB Bench Press
  • 3 x 10 x 130
• Asst. #4 – Face Pulls
  • 3 x 12 x 75
• Foam Rolling

Wasn’t the workout I wanted. I wanted to break some rep PR’s but didn’t. Ah well. I also didn’t do as hot on my last set of squats, but I know why — my head wasn’t there. I didn’t go low enough on rep 3, realized it, realized everyone else in the gym was watching me squat, and that blew my focus… rep 4 sucked, tho I got it back for 5 and 6 and 6 was a tough one but I got it. This also started fertilized the seeds in my head about program change.

Everything else was what it was…

As for program change, I’ve got a post coming up later this week talking about diet, which factors in. I’ve already started to think about program change, and this furthers it along. But what I think I should do is go slow. In this cycle stay the course, but add in the sled drags. Next cycle, change up the lifting routine. Cycle after that, change up the dietary stuff.

But even with that, I am going to try some diet stuff now… like I’m eating 1 cup of Ezekiel cinnamon raison cereal in a bit of raw milk as I write this.