2013-06-28 training log

Gee… do I have to get out of bed today??

Wendler 5/3/1 program, cycle 21, week 1

  • Work Set – Deadlift (working max: 360#)
    • 1x5x145 (warmup)
    • 1x5x180
    • 1x3x220
    • 1x5x235 (work)
    • 1x5x275
    • 1x5x310
  • Assistance – Deficit Deadlift (1.5″ deficit)
    • 3 x 5 x 225
  • Assistance – Side Bends
    • Leg curls
    • Crunches
  • Foam Rolling

Yeah, the diet, the lack of carbs… it’s getting to me.

Didn’t want to get out of bed. Didn’t want to walk to the gym. Didn’t want to lift. Didn’t want to do a damn thing. But you do it anyways.

The 7/5/3 approach? Wasn’t going to happen. It may not happen because of the lack of carbs. Or maybe deadlifting. I don’t know… just not happening.

I did all deadlifting, save the top work set, without a belt. I also moved very slowly. I know one problem I have is my knees open up and my hips close. It should be that my knee joint AND hip joint both open up. So like, instead of stiff-legging the weight up, I should be squatting it up, y’know? That’s one reason I’m not upset about the reset AND trying to pick assistance work accordingly. Bottom line: my hamstrings are weak! So today I moved slower to try to ensure proper form, and really be sure to “sit back” and not let the hip angle close… squat it all up.

Oh I felt it.

The deficits? Shit. I thought I might do 5×10 @ 225. Ha! Just wasn’t going to happen. If I think 10 reps are important, I probably should drop down to 185. But it was more important to have the form, to really squat it up. I dunno if I’ll stick with this weight for lower reps or drop the weight and go higher. We’ll see… but I suspect may drop and higher, if that hits my hamstrings more.

I was feeling it back there, so called an audible and did a couple sets of higher rep leg curls superset with simple crunches on the floor. 2-1-2 sort of tempo. Oh, the hamstrings ached after this. I stretched and rolled for a bit before leaving, and I need to ensure I roll my hamstrings all weekend long.

I gotta keep going… .but man… I’m feeling out of gas. The next week is going to be rough.

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