2012-01-22 workout – Wendler 5/3/1 program, cycle 5, Press 4 Deadlift 4

Time to deload.

“Week 4”

  • Deload – Deadlift (working max: 305#)
    • 2x5x125
    • 2x5x155
    • 2x5x185
  • Deload – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x5x90
  • Asst. #1 – Press
    • 5 x 10 x 70
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 5 x 10 x 130
  • GPP – Elliptical
    • Tabata style (20 sec. 150-ish strides per min., 10 sec. 100-ish strides per min)
    • 2 minutes slow (warmup)
    • 1 Tabata set
    • 2 minutes slow (cooldown)
  • Grip
    • 3x10xT, 2 sec. hold between reps
    • 3x3x1, 2 sec. hold between reps, 10 sec. hold on the last rep

In previous cycles, I handled deload along the normal schedule. After I got the 2nd edition of Wendler’s 5/3/1 book, that made me take another look at scheduling the “3 days per week” cycle. Yes, it was not a typo, you are supposed to double-up on the deload week to make it last just a week, not a week and a half. So press and deadlift end up getting merged onto the same day during deload week. But I figured as well, that would make quite a long workout with all the assistance work for both days, so I opted to modify and do what assistance I thought mattered most. In this case, I kept in the assistance pressing and the lat pulldowns. I don’t NEED the Good Morning work as much as I need the press work, and the pulldowns let me control impact to my shoulder better than the hanging leg-hip raises. So there we go.

Nothing really to write home about. It’s deload week. Take it easy. I did my work. I did not rest-pause things (again, deload). I did spend a little more time on the elliptical… probably had 4 minutes of cooldown instead. Had earbuds in listening to music and “I like this song, want to hear it to the end, just keep going”. 🙂

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.