2012-11-12 workout – Wendler 5/3/1 program, cycle 15, Squat 1

Oh, this new program hurts…. in a good way.

“Week 1”

  • 5 reps – Squat (working max: 280#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x140
    • 1x3x170
    • 1x5x185 (work)
    • 1x5x215
    • 1x6x240
  • Asst. #1 – Squat
    • 1 x 5 x 225
    • 1 x 10 x 185
    • 1 x 6 x 185
    • 1 x 10 x 135
    • 1 x 8 x 135
  • Asst. #2A – Chin-ups Scooby Step 4A
    • 1 x 3/5 x BW
    • 1 x 1/7 x BW
    • 1 x 0/8 x BW
  • Asst. #2B – Pulldown Abs
    • 3 x 15 x 120
  • Foam Rolling

Wow… always a good sign when you get to the cusp of throwing up. 🙂

On the squat front, I hate that my numbers are down, but I know my form is so much better. I’m going deeper, and it really pays off. Working on squeezing the hell out of the bar the whole time, everything tight, thinking about the set as a bunch of singles not just “5 reps”. Pushing my head back into the bar. It’s getting better. So I’ll take weight regression for better form.

And then the assistance squatting? Yeah, I like this. Keep the weight heavy, crank as many reps as I can aiming for that 8-15 range, work hard, etc.. It hurts, and I liked it.

The chin-up thing. Gah… that killed me. Was MUCH harder than I thought it was going to be. You can see I only did 3 sets instead of the 5 because geez… I was out of gas. The last reps of that last set I was basically dropping down with almost no control. So 3 sets was enough for now. That really takes it out of you! And I only had so much gas left in me for pulldown abs, but I did jack up the reps there.

I like this.

But I also realized something.

I’m not sure I’m going to hit my goals.

Gym owner asked me today that because I benched 225 last time, what was my goal? I said 230 (thank you, Jim Wendler). But I knew what he was asking, and my overall goal is totalling 1000# before the end of 2013. When I got home I did some quick math and realized that if I stay on my current course, I may not make it. I had still be going under numbers from before the attempted weight loss, where I did some big resets and lost a bunch of weight and strength. Looking at my actual numbers now coupled with my 2x week plan, I may not make it. So I need to do some re-thinking. Apart from this I actually had some thoughts about going back to a 3x or even 4x week program, and now this makes me wonder if I should pick up on that. I don’t know… this just hit me so it’s all fresh in my head and I need to think about it. I also did a lot of reading this past weekend because EliteFTS had a big sale on their eBooks and I picked up a bunch that I’ve been waiting on (I knew they’d have a sale sooner). Lots of Dave Tate readings and geez if I don’t feel a little inspired to improve on some things.

We’ll see… always thinking.

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