2012-05-29 workout – Wendler 5/3/1 program, cycle 10, Squat/Bench 1

/ hsoi

So, how did the first day of the “2 days per week” program go?

“Week 1”

  • 5 reps – Squat (working max: 260#)
    • 2x5x45 (warmup)
    • 1x5x105
    • 1x5x130
    • 1x3x160
    • 1x5x170 (work)
    • 1x5x195
    • 1x6x225 (ugh)
  • Asst. #1 – Chin-ups (supersetted with Squats)
    • 6 x 4/3/3/3/3/2 x BW
  • WORK – Bench Press (working max: WT#)
    • 2x5x45 (warmup)
    • 1x5x85
    • 1x5x110
    • 1x3x130
    • 1x5x140 (work)
    • 1x5x165
    • 1x10x185
  • Asst. #2 – Back Raises (hands behind head, superset with Bench warmup sets)
    • 3 x 15/10/8 x BW
  • Asst. #3 – DB Bench Press
    • 3 x 10 x 80/90/90
  • Asst. #4 – Face Pulls (supersetted with DB bench)
    • 3 x 12 x 65
  • Foam Rolling

Well… this was interesting.

First, if I don’t superset, this will take a LONG time. So superset it is. In fact, I didn’t intend to superset db press with face pulls, but I looked at the clock and opted to do it. But again, it’s not as much about time at the gym (tho that’s relevant) as it is the impact on my daily/morning/weekly schedule. That’s still to be determined.

I’m upset that I only did 6 reps on the squat, but I know why. I was light headed the entire workout. I’d get under the bar, take my deep breath in, and then my head felt all light and swimmy. Every set of every exercise felt this way. *sigh* So once I got to 6 my head just couldn’t do it… didn’t have the oxygen. That sucks. Heck, on the bench press I did risk not getting the 10×185 but damnit I just did that a few days ago and damned if I wasn’t going to at least meet it… and I barely did, thank you head. 😦

I also didn’t know what some weights would be. On DB Bench I accidentally picked up the wrong weights (2 40’s instead of 2 45’s). I might be able to do 2 50’s, we’ll see. Certainly face pulls need the weight upped. Back raises… oof…. that was tougher than I expected. But when did 4 chins and maintained 3 through most of the rest of the sets, I was pretty happy with that!

I don’t feel as tired and “worked out” after this workout, likely due to the reduced volume. We’ll see how this fares for me over the long term.