2012-06-01 workout – Wendler 5/3/1 program, cycle 10, Deadlift/Press 1

Does almost throwing up measure a good workout? 🙂

“Week 1”

  • 5 reps – Deadlift (working max: 325#)
    • 1x5x135 (warmup)
    • 1x5x165
    • 1x3x195
    • 1x5x215 (work)
    • 1x5x245
    • 1x8x280
  • 5 Reps – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x95 (work)
    • 1x5x110
    • 1x8x125
  • Asst. #1 – DB Rows (superset with Press warmup sets)
    • 3 x 10 x 70
  • Asst. #2 – Hanging Leg Raises
    • 3 x 10/7/5 x BW
  • Asst. #3 – Dips (superset with Leg Raises)
    • 3 x 4/3/3 x BW
  • Asst. #4 – DB Hammer Curls
    • 3 x 8/8/6 x 35
  • Foam Rolling

You know… I can still wonder if I’m getting enough volume, but I don’t need to wonder if I’m getting enough intensity. Yes, I felt pretty nauseous by the end of the workout. I attribute it to pushing hard, not just during the sets themselves, but also in between. There wasn’t much rest between sets, nor between exercises. So weights may not have gone up, but less rest and more push-push-push and sure enough the intensity of the overall workout was up.

I really do have to push things if I want to get done in time. So, all good I suppose. But the long-term will really decide how good and fruitful this approach is for me.

I am happy to have pushed a little further than last deadlift (my cycle 9-2 false start). And while my Press did the same as the prior Press, it felt easier.

I’m not thrilled that I only got a few dips per set, but I am making them full range (upper arms go parallel) plus I did them right after the pressing with maybe 45 seconds of rest? So I’ll cut myself some slack. I also wonder if it was just not being used to things, because by set 3 I actually felt like I could have done more, but I’m sore enough and will be sore enough. Ease into it… I’m not a young buck any more.

But I think I might like this 2 days a week thing.

2 thoughts on “2012-06-01 workout – Wendler 5/3/1 program, cycle 10, Deadlift/Press 1

  1. That’s a lot of work, John. Very impressive for an old man!

    I do think that working out as if your life depended on it is necessary. I also think the beneficial frequency of such workouts diminishes with age.

    • Who you calling old?!?! Oh… yeah… that’s right, my knees and back remind me I’m the old man. 😉

      I think that in the beginning I could do a lot more because I was new… any novice benefits merely because they’re a novice, so hit it and hit it hard. BUT you just can’t keep it up. Given what I’ve been reading from other “old fart” lifters, 2 days seems to work well. So here’s hoping!

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