2012-05-21 workout – Wendler 5/3/1 program, cycle 9-2, Press 1

With slight trepidation, I return to the gym.

“Week 1”

  • 5 reps – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x95 (work)
    • 1x5x110
    • 1x8x125
  • Work Asst. – Chin-ups (supersetted with work Press)
    • 6 x 2/2/2/2/2/3 x BW
  • Asst. #1A – Press
    • 5 x 10/10/8/8/8/ x 85
  • Asst. #1B – Wide, pronated grip lat pulldowns (supersetted with Asst #1A)
    • 5 x 10 x 120
  • Asst. #2 – Triceps pressdowns (EZ-Bar)
    • 3 x 12 x 55

After my mishap with my lower back last week, I took the rest of the week off. While my back feels better, it’s still not “normal” feeling again. So with reserve I went back to the gym… I need to see what I can do, because sitting around doesn’t do anything useful at this point.

I also am resetting my weights. It’s coincidence that I reset at the same time I have the injury, but it works out and bodes well. I opted to reset just about every weight because well… there’s no harm. Always go a little lighter and it’ll be fine in the long run. Must listen to the wisdom of Wendler, even if my ego doesn’t want to accept it. Because like Henry Rollins said, “200 pounds is always 200 pounds”. Worth listening to.

So I went and did what I did. A little surprised I only got 8 reps with 125, but then I realized 1. I’m supersetting with chins, 2. I was only taking 2 minutes rest in between sets! I need to rest longer during my main lift sets. Silly me. But I figured hey why not, let’s see if I can make my last chins set also a “rep max” thing. Only got 3, but hey, why not. Every bit helps.

I’m then a little surprised how my assistance pressing went, dropping the weight and the reps like I did. But, whatever. It pushed me, and probably because I took enough out of myself during the main sets. I dunno. Whatever.

I will say, my back felt OK. Granted this isn’t deadlift or squat day, but the back is still involved here. I really did watch my form tho… really keeping my torso tight, my butt clenched, breathing well, taking time to move slower if that’s what needs be so there’s no risk of a jerk or movement more sudden than my back would desire. I gotta say, this is a good thing, and maybe, just maybe, this injury is a time to learn. I’ll take that.

Yes, I’m a little nervous about Wednesday’s deadlift session. I just don’t want to risk injuring myself, but there’s no question that if it’s too much I’ll stop. I MIGHT actually only do my deadlift main lift and then do something else for assistance work like bodyweight hyperextensions. Not sure yet… I’ll think it over and see how it goes. I want good pain, not bad pain. 🙂

2 thoughts on “2012-05-21 workout – Wendler 5/3/1 program, cycle 9-2, Press 1

  1. Have to watch those back injuries. As you obviously know, they’re ridiculously inhibiting. People rarely understand how integral your back is to most daily functions. Hope you continue to improve.

    • Thank you. I am doing this to improve my health, not hinder it. So yes, I’ll go slow and careful. If that means big setbacks in my strength program then so be it…. it’ll be tough to swallow that reality for sure, but it’s how it goes.

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