Wendler 5/3/1 program, cycle 23, week 1
- Work Set – Bench Press (working max: 230#)
- 2x5x45 (warmup)
- 1x5x145 (work)
- Assistance – DB Incline Press
- 4 x 10/10/8/5 x 55
- Assistance – Pull-ups (superset between each pressing set)
- 9 x 4 x BW (band-assisted)
Yesterday, after returning home from the day job office, something job-wise came down that ticked me off. It was pretty bad. I only slept about 3 hours. It’s still on my mind, bothering me greatly. Needless to say, my gym time was affected. It gave me a lot of drive… tho it was an angry drive. Some level of aggression is good, but not this sort. I did hit the weights hard, very powerful, very explosive, but I worked myself up… in the bad way. My rest periods weren’t their usual length… and then, during the 4th set of DB presses, when I used my legs/toes to “pop” the DB’s up to my shoulders, my left calf cramped up BAD. This happens to me every now and again, but this was pretty bad. Usually they fade quickly, so I kept going, but after the 5th rep it was just too painful. I threw the DB’s down and just sat there for a few minutes in pain while I tried to get my calf muscles to relax. When they finally did, I started walking around a little bit, trying to relax and stretch them out, then got dizzy and nauseous. This wasn’t good, and I just ended the session. My body is telling me to stop before I really hurt myself.
I can feel it. My shoulders do hurt because I wasn’t using any form… just powering through everything, trying to release some of my anger. My calf is still tight and sore as I type this.
So, it was what it was.
On the good side tho I can say that there’s something to take from the aggressiveness and being more explosive. Yeah, who knows… maybe part-2 of this “6 week cycle” will try adding in the more dynamic work. I guess if I can take something positive from this shit-tacular start to my day, then not all is lost.