ExRx.net

Quick background. I finally swallowed by pride. This is the first "program" I've ever done where I haven't tinkered with it or come up with my own. I'm doing it exactly as Wendler prescribed.

I kind of screwed up the first two weeks (I didn't understand the last working set you were supposed to do as many as you could and only did the number of reps prescribed), but here are the final numbers for the first 4 weeks. These are the number of reps and weight I got after the third week which is the 5-3-1+ week. I was pleased with the bench, disappointed with the dead and nuetral on the Military and squat. I'll be more diligent on posting the following weeks. This week is my first deload.

Military max 255
First go round 215 X 5 reps

Deadlift max 510
First go round 435 X 4 reps

Bench press max 410
First go round 355 X 6 reps (personal best #of reps at this weight)

Squat max 525
First go round 450 X 5 reps (I know I could have gotten more, but my form crapped out on me on number five so I wasn't going to risk any more)

For what it is worth, I feel better than I have in months and the 5X10 supplemental work is kicking my ass. The first three sets aint bad. The last one is f-ing brutal. My hips aren't bothering me and my elbow pain is all but gone. I have to start doing some cardio, but the heat is kicking my teeth in (i know I know). I just don't feel like sprinting in 106 degree heat.

I couldn't man up and do cardio today. The 103 heat sapped all my motivation. The hill runs I had planned just wasn't happening.

Deload Military Press Day
Aux - chins 5X10
Decline - 5X10

Rode stationary bike for 20 minutes.

Deload week has become my favorite.

Played basketball today. So maybe it is more like fumbled around the court, sweated a lot, almost threw up, missed a bunch of shots and generally hated life.

Finished deload week. Dang it. Hopefully I'll start out well Sunday on bench.

I switched to the Boring but Big program for this cycle. For my aux work on bench I'm using chains, but I am in Baton Rouge tonight and the gym I went to didn't have chains. For what it is worth, I lifted at Foxy's Fitness. It is a gym I have lifted at before and in spite of the name, it is a pretty damn good gym. The day pass is a little high at $15, but I'm starting to see this as the normal fee, up from $10.

Bench max - 415 base
90% bench max - 373.5
My last working set - 8 reps at 320 (317 was prescribed).

Aux 5X10 - 2 sets at 245, 1 at 225.
(note: my tris are dead) I've noticed I really have to drop the weight on my aux sets. I don't know if this is due to my heavy all out last set or I just don't have muscle stamina.

My second aux exercise was t-bar rows. They had a contraption they called a mine sweeper I was able to modify with a V-bar and do these. It was somewhat a pain in the ass.

My nutrition sucked today as it always does on travel days. I used Biotest's Surge and 10G of creatine for my peri-training nutrition (new term I hope I am using correctly).

Gotta go find some Cajun food or a huge steak to eat.

I left my paperwork in the truck. It was squat day.

The last working set was 10 reps at 405

Aux 5X10 @225 squat

Calf raises 2X10, 1X20 on leg press machine - 6 plates total

I was going to do back raises but my back was so freaking tight I had to stop and sit for it to loosen up. I'm going to try and do some ham work on Friday.

On a side note - I lifted at the Slidell Athletic Club in Slidell, LA. It had one squat rack. I stepped away for some water and I came back and three guys were doing some shrugs. They were pretty cool about it, and apologized, put my weight back and left me be. It wasn't a bad gym, but was more of a social gym. I keep swearing I'm going to start a blog on all the different gyms I visit.

On a side note, I re-read the whole program. Chains are not recommended nor are boards. I thought it was kind of interesting and suprising coming from a powerlifting guru until he explained it.

Military press - last set 8 reps at 200.

Aux work this month:
Shoulder press
Chins
Shrugs.

That's it. I'm done deadlifting. The more I lift, the worse I get.

My last set I was supposed to do 400 at least five times. The fourth rep my back was so freaking tight I dropped the weight. I did a couple of aux sets but I was done. Worst day lifting in years.

Start of my 6th week. Still doing the Boring but Big program.

Bench today
335 X 8 last set

I'm absolutely sold on the 531 program.

My back is still tight from yesterday. I will wait until Tuesday to squat.

Squat 435 X 7

military press on my sets of 3 day. Last set 7 reps at 210

Dinner 8 short ribs and pickled beets

Aux work shoulder press at 135 - I will have to increase weight next week.
5 sets of chins varying from rag pulls and wide grip pulls.
Shrugs

531 Week
Last set on bench: 355 X 6. I think I had another one in me but I didn't have a spotter.

Boring but big 5X10 @ 235

T-Bar rows

Oh, and this is unimportant - I got my Vibram Five Fingers shoes in today. Pretty awesome.

531 Day

455 X 4 sin squat briefs

FWIW Doc, I could go a lot deeper without the briefs.

531 Military Press

225 X 6 on last set