2012-06-07 workout – Wendler 5/3/1 program, cycle 10, Deadlift/Press 2

/ hsoi

I’m adjusting to 2x week.

“Week 2”

  • 3 Reps – Deadlift (working max: 325)
    • 1x5x135 (warmup)
    • 1x5x165
    • 1x3x195
    • 1x3x230 (work)
    • 1x3x265
    • 1x6x295
  • 3 Reps – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x3x105 (work)
    • 1x3x115
    • 1x6x130
  • Asst. #1 – DB Rows (superset with Press warmup sets)
    • 3 x 10 x 70
  • Asst. #2 – Hanging Leg Raises
    • 3 x 10/5/6 x BW
  • Asst. #3 – Dips (superset with Leg Raises)
    • 3 x 5/5/5 x BW
  • Asst. #4 – DB Hammer Curls
    • 3 x 10/7/6 x 35

I was really pressed for time today… got going late, forgot to superset my DB rows, and tried to make up for it a bit by ensuring 1. my walk to/from the gym was very brisk (contemplating getting a weight vest and wearing it on my walks), 2. I did a little circuit with the leg raises to dips to curls… just one after the other. To that end, that weird pain that comes up in my right delt… it’s not really the shoulder, like the joint, but something nerve? medial muscle? hard to say exactly, but it gets painful and you can see it forced me to stop short… I just couldn’t get out the reps without too much pain up there. Oddly, I did more dips today than I did last week, and actually felt really damn good with them. Yes I recall when I couldn’t do one dip or one chinup… I’m not setting any world records, but I’m doing some personal good. And no shoulder pain on the dips, even going all the way down, upper arms parallel to the floor.

Working to keep my back proper on the descent of the deadlifts… consequently I’m moving slower and I think the increased time under tension is of course decreasing my reps, but hey… I’ll take improved form over 1-2 more reps, y’know?

Not a bad workout. I am digging 2x week… feels like it’s going to work better for my schedule and my body.

2 thoughts on “2012-06-07 workout – Wendler 5/3/1 program, cycle 10, Deadlift/Press 2”

  1. I meant to send you this message yesterday but I ran out of time…Happy belated Inter-National Day of Slayer!
    Keep up the great work and I hope your back is feeling better!

    • Crap! I totally forgot that was yesterday! I shall make up for it by listening to Slayer today.

      And in the meantime:

      http://tomarayascream.com/

      My back actually is feeling better! Thank you for asking. There still seems to be something kinda odd with my vertebrae down there because twisting around yields different results these days. But in terms of any pain or issues, all is good. In fact, I think lifting has helped because well… it keeps things moving, keeps blood flowing, and basically taking it easy has helped rehab it a bit.

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