2013-03-12 training log

Back in the gym, and I’m not happy.

Wendler 5/3/1 program, cycle 18, week 1

  • Work Set – Squat (working max: 295#)
    • 2x5x45 (warmup)
    • 1x5x120
    • 1x5x150
    • 1x3x180
    • 1x5x195 (work)
    • 1x5x225
    • 1x5x255
  • Assistance – Squat
    • 5 x 10/10/8/6/6 x 150
  • Assistance – Leg Curls
    • 5 x 10 x 60
  • Foam Rolling


So I took all of last week off completely. I even found myself slacking a little bit and falling back into bad habits. *sigh* Stress in life is wearing on me. I didn’t return to the gym yesterday due to daylight saving time — body said it was time to go, clock said it was too late.

So back I am today, and it sucked. I kept my squat weight the same from last cycle, aiming for rep PR’s. Well if rep PR’s are the goal, I missed it bigtime. Last cycle I did week 1 255 for 7, only got 5 today. I know I was mentally off, but I think it was physical too.

During the assistance squatting, I really focused on pressing my head back into the bar, and realized with all the falling forward I was doing during the work sets… 1. it’s techinque (I am forgetting to press my head back), 2. it’s weakness in the lower back because my erectors were tuckered out before anything else…. they were really activated from all the head pressing.

So it was what it was. I’m not ready to totally chalk it up to other things… maybe just an off day. Just have to see how the cycle progresses.