Wendler cycle 2 week 2 deadlift
Deadlift 152.5x5, 192.5x5, 230x3, 307.5x3, 327.5x3, 345x7
Very happy with the result. at least one of my lift seems to be increasing. I always had a hard time with Deadlift with all other program, but it seems to be reacting positively to Wendler.
5x10 deadlifts at 192.5
after that I felt really empty, no more gas for the WOD but I still went head with it.
9-7-5
snatch squat 135
muscle up
ended up doing power snatch and 3 pullup/3 dips for each muscle up in around 15:30. I am starting to consider moving the Thursday WOD to Friday as DL seems to completly burn me. The other alternative I see is switching the 5x10 squat and 5x10 DL around.
My power snatch were horrible, the DL left me with no explosion. On top of all, I felt dizzy everytime I had the bar overhead. Might also add small PWO shake in between DL and WOD to help resplenish the tank. Suggestions are welcomed.
Thursday, January 31, 2013
Tuesday, January 29, 2013
Workout log Jan 29, 2013
Jan 26, 2013
Last Saturday, I felt like running. It was -20C outside and I felt like running, but this time I dressed up accordingly. So I did the following main site WOD
15 thruster 135#
run 200
20 thruster 95#
run 400
30 thruster 65#
run 800
finished in 14:57, not a good results but given how cold it was outside I will take it. It really felt good especially during the last 400 m once I recovered from the 30 unbroken 65# thruster. last 400 m went really smooth. Wouldn't it had been for some of my toe freezing, I would have run longer.
now at a body weight of 195, I am starting to feel more agile again. I really enjoy that feeling. Hopefully the lifting will keep on going up
Jan 28, 2013
Wendler 2nd cycle 2nd week Squat
Bought myself knee wraps on Sunday. Both my knees have been bothering me for some time especially after heavy squats. so I want to give them a break. I badly broke my leg in a car accident when I was 18 and my knee has been weak ever since. And I got a bursitis on my left knee at the end of December when I slipped on an icy patch holding my 1year old. I am hopping that knee wrap will help.
Squats 153.5x5, 192.5x5, 230x3, 307x3, 326.5x3, 345x5 could probably have done 1 more, but try to always keep one rep in the tank as suggested by Wendler.
5x10 at 192.5
Wod was 8 rounds of 50 SDHP 45#(sub for 500 m row)/ 90 sec rest (max 20 min) No rower and temperature is still too cold for me to take rest of 90 sec in between runs.
I did 7 rounds in 19:27. Slowly I feel that my work capacity is increasing
Knee wrap were very beneficial, almost no knee pain yesterday and today.
Jan 29, 2013
Wendler 2nd cycle 2nd week Bench Press
Bench 95x5, 120x5, 142.5x3, 190 x3, 202.5x3, 215x5
I am ok with the results. even without pushing myself to the limit I feel that as the weight increases I will be able to keep up.
Weighted pull up 35x3, 47.5x3, 60x6
Bench 5x10 120
Easy day tomorrow will be a rest day
Last Saturday, I felt like running. It was -20C outside and I felt like running, but this time I dressed up accordingly. So I did the following main site WOD
15 thruster 135#
run 200
20 thruster 95#
run 400
30 thruster 65#
run 800
finished in 14:57, not a good results but given how cold it was outside I will take it. It really felt good especially during the last 400 m once I recovered from the 30 unbroken 65# thruster. last 400 m went really smooth. Wouldn't it had been for some of my toe freezing, I would have run longer.
now at a body weight of 195, I am starting to feel more agile again. I really enjoy that feeling. Hopefully the lifting will keep on going up
Jan 28, 2013
Wendler 2nd cycle 2nd week Squat
Bought myself knee wraps on Sunday. Both my knees have been bothering me for some time especially after heavy squats. so I want to give them a break. I badly broke my leg in a car accident when I was 18 and my knee has been weak ever since. And I got a bursitis on my left knee at the end of December when I slipped on an icy patch holding my 1year old. I am hopping that knee wrap will help.
Squats 153.5x5, 192.5x5, 230x3, 307x3, 326.5x3, 345x5 could probably have done 1 more, but try to always keep one rep in the tank as suggested by Wendler.
5x10 at 192.5
Wod was 8 rounds of 50 SDHP 45#(sub for 500 m row)/ 90 sec rest (max 20 min) No rower and temperature is still too cold for me to take rest of 90 sec in between runs.
I did 7 rounds in 19:27. Slowly I feel that my work capacity is increasing
Knee wrap were very beneficial, almost no knee pain yesterday and today.
Jan 29, 2013
Wendler 2nd cycle 2nd week Bench Press
Bench 95x5, 120x5, 142.5x3, 190 x3, 202.5x3, 215x5
I am ok with the results. even without pushing myself to the limit I feel that as the weight increases I will be able to keep up.
Weighted pull up 35x3, 47.5x3, 60x6
Bench 5x10 120
Easy day tomorrow will be a rest day
Friday, January 25, 2013
Workout log Jan 25, 2013
Wendler cycle 2 week 1 press
press 66x5, 82.5x5, 100x3, 125x5, 133x5, 141x6 I might have started too high on the press. 6 rep on the second cycle is not that good
power clean 95x3, 100x5, 120x3, 150x5, 160x5, 170x9
press 5x10 at 82.5
second cycle week 1 complete
press 66x5, 82.5x5, 100x3, 125x5, 133x5, 141x6 I might have started too high on the press. 6 rep on the second cycle is not that good
power clean 95x3, 100x5, 120x3, 150x5, 160x5, 170x9
press 5x10 at 82.5
second cycle week 1 complete
Thursday, January 24, 2013
Workout Log Jan 24, 2013
Wendler 2 cycle week1 deadlift
Today was a rough one but I am relatively satisfied with the results. deadlift 153x5, 192.5x5, 230x3, 288x5, 307.5x5, 326x9 5x10 at 192.5 90 sec rest between set
could have probably done one extra rep on the last set but I remember Wendler saying that it's ok to stop when you feel you have one more rep in you. Which ended being a good thing cause the deadlift volume today completly washed me for the wod
WOD today was January 24, 2012 main site wod
7 round
7 C2B pull up
7 front squat 165
doing this WOD ten minutes after the Wendler deadlift was a real torture, the gas tank was completly empty at the end.I made it through in 10m20s
Today was a rough one but I am relatively satisfied with the results. deadlift 153x5, 192.5x5, 230x3, 288x5, 307.5x5, 326x9 5x10 at 192.5 90 sec rest between set
could have probably done one extra rep on the last set but I remember Wendler saying that it's ok to stop when you feel you have one more rep in you. Which ended being a good thing cause the deadlift volume today completly washed me for the wod
WOD today was January 24, 2012 main site wod
7 round
7 C2B pull up
7 front squat 165
doing this WOD ten minutes after the Wendler deadlift was a real torture, the gas tank was completly empty at the end.I made it through in 10m20s
Wednesday, January 23, 2013
Reflections on parenthood
You can see my oldest two sons and the location where I train (my garage :)). I usually train for about an hour and starts the workout around 6:30 am. My usual pre workout diet consists of an apple and 25-30g of whey + 5g creatine in a big glass of water. Post work out is usually 35-45 Whey in large fruit juice + 5 g creatine. I also take vit D 5000 UI daily. As a side note, vitamin D is doing wonder on a physical and psychological level. It took about 6 months to feel the incredible effect of that miracle vitamin, I will write more on that in another post.
Main purpose of that post was actually to reflect on parenthood. My kids are not "working out" on a consistent basis. They are extremely active, they play competitive soccer and handball and spend their time trying new sports on their own. They have a relatively good nutrition. They eat grain but not in large quantity and usually always whole grain, and we have very little dessert in the house other than yogurt and some ice cream (no cone). They also know that I don't eat any grain and they understand why, they also know that eating meat is necessary and good for you.
They know a lot about training and nutrition already. They know more about what really work than I did until I was probably 37. They see how I train, they hear me talk with my wife about nutrition and exercise, I spent time teaching them how to do a linear progression on squat, deadlift, power clean and press correctly and how to perform those lift correctly. We did some crossfit kid workout together.
They have right now all the tools to get the most out of their teenage years, critical years in strength devellopment and access at least for the begining to a more than willing coach (myself). Somehow I envy them, I never had that opportunity. All they need now is the fire inside.
My father started jogging at 30 years old cause he felt he was becoming fat. At 40 he was running marathons on a consistent basis. In winter we did a lot of cross country skiing togheter. Guess where I was excelling in sports, long cardio activity.
at 16 I was 5'11" and 135#, all I wanted was to be big. I started lifting weights at 14 which means that those two years where mostly useless. In 1987 there was no internet and I had to take my info from the library, it was time consuming and most of all it was difficult to get feedback from people that had tried it. Looking back at it, the only things that really work is when I trained at university. First time, I had access to a squat rack and oly bar. I had read that heavy squat where good for you and that you had to eat a lot.
So I ate a lot of crap and did heavy squats 3 times a week. Not really in a linear fashion but always trying to lift heavier. The rest of my routine was normal BB stuff and no real emphasis on bench press or press. It worked, my body weight exploded from 145 to 210 and I was squatting "4 plates on each side" (405) for 4 or 5 rep in about two years. Imagine what could have been the results if I would for example been on starting strength on a clean diet + GOMAD for the first 9 months.
After university, I got married and went back to a normal globo gym and stopped squatting. My body weight stabilised around 190-200 and squat strenght degraded until I started crossfit in early 2009 at 35 years old. From there I learned so much and now I am glad to pass all that info to my kids so that they don't waste like me, their most important years in the dark.
I have no intention to force them doing anything. I hope to influence them and guide them if they need but the motivation has to come from within. If the example I give them every day of my life can ignite and nourish that motivation inside them, I will have accomplish one of my objective as a parent. Giving my childs the tools and the need for a lifestyle that will benefit them until they die.
I am talking about training but I also try to apply that analogy to all other aspect of life. My dedication to my wife and family, to my work, to my commitments, to the importance of educating yourself. The workout analogy is a powerfull example of how important making sure they have the right knowledge can have a powerfull and extremely positive impact on the rest of their lives.
Tuesday, January 22, 2013
January 22, 2013 workout log
Wendler cycle 2 week1 Bench press
95x5, 120x5, 142.5x3, 177.5x5, 190x5, 202.5x7
weighted pull up wendler style week 1
bw+20x5, bw+35x5, bw+47.5x8
finished with 5x10 bench at 120, 1 min rest between sets
easy day today. Tomorrow a rest day.
As a side notes, I was looking at CF main site wod yesterday night and wonder if I shouldn't be doing that hero WOD on Saturday. 10 RFT of 11 C2B pullup and 22 75# front squat. This is going to take me more than 30 min for sure and the low weight on front squat doesn't mesh well with strength training but I am tempted to experience the feeling of going through one these.
95x5, 120x5, 142.5x3, 177.5x5, 190x5, 202.5x7
weighted pull up wendler style week 1
bw+20x5, bw+35x5, bw+47.5x8
finished with 5x10 bench at 120, 1 min rest between sets
easy day today. Tomorrow a rest day.
As a side notes, I was looking at CF main site wod yesterday night and wonder if I shouldn't be doing that hero WOD on Saturday. 10 RFT of 11 C2B pullup and 22 75# front squat. This is going to take me more than 30 min for sure and the low weight on front squat doesn't mesh well with strength training but I am tempted to experience the feeling of going through one these.
Monday, January 21, 2013
January 19-21, 2013 updates
January 19 - Fight gone really really bad
I started a cold this morning but that never stopped me in the past, so I decided to go ahead with my FGB plan. at -8C this morning that one was rough. I can't do the wall ball inside so I had to open the garage door to do them outside above the garage door. No glove, no hat and no sox in my new balance minimus. Also talking about wall ball, I use a basket ball filled with sand, which is slowly leaking. I used it last month for 150 wall ball for time (Karen if my memory is good) in 9:43
I know, at 39, I should know better. I went ahead with the workout, press for time cause my oldest son had a soccer practice at 9 in the morning.
Things started to get ugly pretty fast, during the first round my lungs where constantly grasping for air, troubled by the cold and the frigid oxygen coming in. Towards the end of the second round, I started feeling my hands and feet freeze. On the third round, I was sweating, my humid hand started to stick to the frozen olympic bar, like your tongue on a frozen pole. As I finished the workout, I rushed inside and crumbled on the floor, my hands and feet completly frozen. I quickly removed my shoes as they seems to exacerbates the problem. My old Nike Free were better to keep my feet warm even without sox.
I rushed inside to put my hands in the water and it hurted as the water started warming them. I heard that it was because the small ice cristal are slowly starting to move in your capilaries as they begin the melting process, not sure if it's true but it's not a pleasant sensation.
All this for a pathetic result of 234 (86+74+74). I used to get in the low 300 on that one.
Jan 21, 2013 second cycle Wendler first week squat
This morning I am coughing badly and I weight 193.5. Still I went ahead with my training
Backsquat 153x5, 192.5x5, 230x5, 288x5, 308x5, 326x6 dissapointing, in Nov last year I could have done 9
backsquat 5x10 @ 192.5 with 1m30 rest
Did Sunday WOD in 19:30,
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
I was grasping for air the entire workout. Had a bad cought for 15 minutes after the workout. I should probably up the food intake soon, because I am melting like butter on a hot frying pan.
I started a cold this morning but that never stopped me in the past, so I decided to go ahead with my FGB plan. at -8C this morning that one was rough. I can't do the wall ball inside so I had to open the garage door to do them outside above the garage door. No glove, no hat and no sox in my new balance minimus. Also talking about wall ball, I use a basket ball filled with sand, which is slowly leaking. I used it last month for 150 wall ball for time (Karen if my memory is good) in 9:43
I know, at 39, I should know better. I went ahead with the workout, press for time cause my oldest son had a soccer practice at 9 in the morning.
Things started to get ugly pretty fast, during the first round my lungs where constantly grasping for air, troubled by the cold and the frigid oxygen coming in. Towards the end of the second round, I started feeling my hands and feet freeze. On the third round, I was sweating, my humid hand started to stick to the frozen olympic bar, like your tongue on a frozen pole. As I finished the workout, I rushed inside and crumbled on the floor, my hands and feet completly frozen. I quickly removed my shoes as they seems to exacerbates the problem. My old Nike Free were better to keep my feet warm even without sox.
I rushed inside to put my hands in the water and it hurted as the water started warming them. I heard that it was because the small ice cristal are slowly starting to move in your capilaries as they begin the melting process, not sure if it's true but it's not a pleasant sensation.
All this for a pathetic result of 234 (86+74+74). I used to get in the low 300 on that one.
Jan 21, 2013 second cycle Wendler first week squat
This morning I am coughing badly and I weight 193.5. Still I went ahead with my training
Backsquat 153x5, 192.5x5, 230x5, 288x5, 308x5, 326x6 dissapointing, in Nov last year I could have done 9
backsquat 5x10 @ 192.5 with 1m30 rest
Did Sunday WOD in 19:30,
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
I was grasping for air the entire workout. Had a bad cought for 15 minutes after the workout. I should probably up the food intake soon, because I am melting like butter on a hot frying pan.
Friday, January 18, 2013
January 18, 2013 workout log
Today was the last deload workout of the first cycle. I am itching to lift heavy again, targeting for a 10 rep on that 326# back squat on Monday
Cycle 1, deload week press
65#x5, 65#x5, 65#x5, 65#x5, 82#x5, 97#x5
2x10 pull up
shirt is completly dry, I still wonder if I workout today
BW this morning was at 197.5
I saw that mainsite WOD today is FGB, another benchmark workout. I might do it tomorrow, to better define my conditionning baseline.
Cycle 1, deload week press
65#x5, 65#x5, 65#x5, 65#x5, 82#x5, 97#x5
2x10 pull up
shirt is completly dry, I still wonder if I workout today
BW this morning was at 197.5
I saw that mainsite WOD today is FGB, another benchmark workout. I might do it tomorrow, to better define my conditionning baseline.
Thursday, January 17, 2013
January 17, 2013 workout log
Wendler 1st cycle deload week
Deadlift 150x5,150x5,150x5 | 150x5, 187.5x5, 225x5
I have a hard time convincing myself that Wendler program will work. The 225x5 set felt heavy today. I am getting anxious to start next cycle and see how my body reacts to this new training protocol.
conditionning:
For time: 30 HSPU, 40 kip pullup, 50 Kb swing 55#, 60 situp, 70 burpee
took me a pathetic 23:03 to complete.
I remember being able to do that workout around 17 minutes. The HSPU took me almost 8 minutes to complete. On the bright side I am starting to learn how to kip them, but technique is still not good and I still waste a lot of energy during their execution.
It was humbling and it reminded me when I started CFFB, 2 years ago, after 1.5 year of main site crossift. At that time, my body wasn't able to work in short burst of really high intensity and I remember feeling that I wasn't able to give everything I got in a burst of 15 sec. Now it's the opposite I start very strong but I have a hard time maintaing a steady output.
But somehow it felt good to push myself like that for 20+ minutes. Brings me the good memory of doing mainsite and helped me understand why so many people get hooked to metcons. But I have to stay focus and remember how destroyed I felt when I used to follow their 3:1 regiment. Weights on the strength side are currenly low and recovery is still fairly easy. As the weight increase I might need to reduce the metcon from 3 to 2 per week depending on how well I recover.
I keep the diet relatively clean, no grain.
Wendler 1st cycle deload week
Deadlift 150x5,150x5,150x5 | 150x5, 187.5x5, 225x5
I have a hard time convincing myself that Wendler program will work. The 225x5 set felt heavy today. I am getting anxious to start next cycle and see how my body reacts to this new training protocol.
conditionning:
For time: 30 HSPU, 40 kip pullup, 50 Kb swing 55#, 60 situp, 70 burpee
took me a pathetic 23:03 to complete.
I remember being able to do that workout around 17 minutes. The HSPU took me almost 8 minutes to complete. On the bright side I am starting to learn how to kip them, but technique is still not good and I still waste a lot of energy during their execution.
It was humbling and it reminded me when I started CFFB, 2 years ago, after 1.5 year of main site crossift. At that time, my body wasn't able to work in short burst of really high intensity and I remember feeling that I wasn't able to give everything I got in a burst of 15 sec. Now it's the opposite I start very strong but I have a hard time maintaing a steady output.
But somehow it felt good to push myself like that for 20+ minutes. Brings me the good memory of doing mainsite and helped me understand why so many people get hooked to metcons. But I have to stay focus and remember how destroyed I felt when I used to follow their 3:1 regiment. Weights on the strength side are currenly low and recovery is still fairly easy. As the weight increase I might need to reduce the metcon from 3 to 2 per week depending on how well I recover.
I keep the diet relatively clean, no grain.
Tuesday, January 15, 2013
2013 experiment: wendler 5-3-1 with crossfit conditioning
Wendler 5-3-1 with crossfit metcon experiment
On the professional side I decided to take the contract and get a very small taste of what being an entrepreneur is. But this is not the reason why I decided to start this thread. In December last year I felt that after 2 years of following the crossfit football program I was loosing in flexibility, agility, strength endurance and longer cardio/metcons.
I wanted to incorporate crossfit main site workouts in my training because 2 years ago I felt they improved all the aspect mentioned above. But I still want to keep improving strength. I know that most people training in strength and conditionning have similar goal, so I decided to share with everyone my results.
I decided to go ahead with Wendler 5-3-1 and 3 metcons per week.
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + pull up if no pull up in Tue metcon
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon <20min
Fri: Press 5-3-1 BBB + chin/pull if no pull up in Thu metcon
Sat: Metcon
Sun: rest
I started mid december 2012 and my numbers were the following:
Backsquat 415
Deadlift 415. Since I pulled a muscle in my back more than a year ago my deadlift is struggling
Bench 260 but at the begining of December I was struggling above 250
Press 180 similarly struggling above 170
I was around 202 body weight and probably slightly below 20% bodyfat. I had been following a half gomad for about 2 month prior to that bringning my weight from 195 to 202
during the first month I did a few of the benchmark crossfit metcon
Fran : 4:30 ( I used to have a 3:16 Fran)
Nancy: 23:40 (did 500m row instead of running for that one) can't find data on my old PR.
I decided to stop the half gomad on the second of January and my weight tumbled from 202 to 197 in about a week and a half. I kept my diet in line with what John Welbourne prescribes for Crossfit Football, with the exception that I will cycle the carbs for the first two cycle of Wendler to loose the excess body fat.
Here are the results for my first cycle of Wendler 5-3-1
For week 1 to 3 assistance work was
squat and deadlift 5x10 at 187.5 1.5 min rest
bench 5x10 at 117 1 min rest
press 5x10 at 81 1 min rest
Week 1
Squat 281x5, 300x5, 318x10
Bench 175x5, 187x5, 200x9
Deadlift same as squat
Press 121x5, 130x5, 138x7
Week 2
squat 300x3, 318x3, 337x7
Bench 187x3, 199x3 210x6
Deadlift 300x3, 318.5x3, 337x6
Press 129.5x3, 138x3, 145.5x5
Week 3
squat 281x5, 318x3, 356x5
Bench 175x5, 199x3, 222.5x3
deadlift 281x5, 318x3, 356x3
press 121x5, 138x3, 154x3
Week 4 (no BBB assistance work this week)
squat deload
bench deload done today + 2x10 pullup
yesterday metcon was 5 tabata with 1min rest beetween each of row(cal), pullup, pushup, squat, situp
I went for 7, 8(but round 7 and 8 I could only manage 5), 10, 12, 10
Preparing the next cycle
I will keep posting my results. For next cycle I am planning to replace the extra pull up on Tue and Thur by weighted pullup and clean using the 5-3-1 principle without the extra assistance work
so my routine will become
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + weighted pull up 5-3-1
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon >20
Fri: Press 5-3-1 BBB + power clean 5-3-1
Sat: Metcon
Sun: rest
At this point, I feel weaker but I have much more energy, it is probably due to the weight loss. I know that I am not following wendler as prescribed but I am willing to experiment the results and share them with you during the coming year.
My goals
squat maintain anything above 2x body weight (squat is my strongest lift)
deadlift 2.5x body weight
bench 1.5x body weight
press 1xbody weight
get back to my old crossfit numbers (3:16 Fran, I will start digging my archive for other numbers and post them as I find them). I will also try to post pictures of me after my first cycle.
On the professional side I decided to take the contract and get a very small taste of what being an entrepreneur is. But this is not the reason why I decided to start this thread. In December last year I felt that after 2 years of following the crossfit football program I was loosing in flexibility, agility, strength endurance and longer cardio/metcons.
I wanted to incorporate crossfit main site workouts in my training because 2 years ago I felt they improved all the aspect mentioned above. But I still want to keep improving strength. I know that most people training in strength and conditionning have similar goal, so I decided to share with everyone my results.
I decided to go ahead with Wendler 5-3-1 and 3 metcons per week.
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + pull up if no pull up in Tue metcon
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon <20min
Fri: Press 5-3-1 BBB + chin/pull if no pull up in Thu metcon
Sat: Metcon
Sun: rest
I started mid december 2012 and my numbers were the following:
Backsquat 415
Deadlift 415. Since I pulled a muscle in my back more than a year ago my deadlift is struggling
Bench 260 but at the begining of December I was struggling above 250
Press 180 similarly struggling above 170
I was around 202 body weight and probably slightly below 20% bodyfat. I had been following a half gomad for about 2 month prior to that bringning my weight from 195 to 202
during the first month I did a few of the benchmark crossfit metcon
Fran : 4:30 ( I used to have a 3:16 Fran)
Nancy: 23:40 (did 500m row instead of running for that one) can't find data on my old PR.
I decided to stop the half gomad on the second of January and my weight tumbled from 202 to 197 in about a week and a half. I kept my diet in line with what John Welbourne prescribes for Crossfit Football, with the exception that I will cycle the carbs for the first two cycle of Wendler to loose the excess body fat.
Here are the results for my first cycle of Wendler 5-3-1
For week 1 to 3 assistance work was
squat and deadlift 5x10 at 187.5 1.5 min rest
bench 5x10 at 117 1 min rest
press 5x10 at 81 1 min rest
Week 1
Squat 281x5, 300x5, 318x10
Bench 175x5, 187x5, 200x9
Deadlift same as squat
Press 121x5, 130x5, 138x7
Week 2
squat 300x3, 318x3, 337x7
Bench 187x3, 199x3 210x6
Deadlift 300x3, 318.5x3, 337x6
Press 129.5x3, 138x3, 145.5x5
Week 3
squat 281x5, 318x3, 356x5
Bench 175x5, 199x3, 222.5x3
deadlift 281x5, 318x3, 356x3
press 121x5, 138x3, 154x3
Week 4 (no BBB assistance work this week)
squat deload
bench deload done today + 2x10 pullup
yesterday metcon was 5 tabata with 1min rest beetween each of row(cal), pullup, pushup, squat, situp
I went for 7, 8(but round 7 and 8 I could only manage 5), 10, 12, 10
Preparing the next cycle
I will keep posting my results. For next cycle I am planning to replace the extra pull up on Tue and Thur by weighted pullup and clean using the 5-3-1 principle without the extra assistance work
so my routine will become
Mon: squat 5-3-1 Big but boring + metcon (I try to stay under 20 min)
Tue: Bench 5-3-1 Big but boring + weighted pull up 5-3-1
wed: rest
Thu: Dead 5-3-1 Big but boring + metcon >20
Fri: Press 5-3-1 BBB + power clean 5-3-1
Sat: Metcon
Sun: rest
At this point, I feel weaker but I have much more energy, it is probably due to the weight loss. I know that I am not following wendler as prescribed but I am willing to experiment the results and share them with you during the coming year.
My goals
squat maintain anything above 2x body weight (squat is my strongest lift)
deadlift 2.5x body weight
bench 1.5x body weight
press 1xbody weight
get back to my old crossfit numbers (3:16 Fran, I will start digging my archive for other numbers and post them as I find them). I will also try to post pictures of me after my first cycle.
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