JDJ's 5/3/1 Journal, Heavy Metal Style

[jdjprimer19]

WENDLER'S 5/3/1

Introduction: It wasn't until I finished Eric Cressey's Show & Go, that I realized my addiction for performance and strength training. I wanted a sound program that I could make slow & steady progress on for years to come (program ADD has hindered me in the past). This marks the beginning of my journey to decimate PR's, so welcome to Wendler's 5/3/1!!!

Current Maxes:

Military Press 160 lbs
Deadlift 500 lbs
Bench Press 290 lbs
Squat 375 lbs (Will base Training Max off of 340 lbs, depth not adequate @ 375)

Training Maxes (90% of Current Max):

Military Press 145 lbs
Deadlift 450 lbs
Bench Press 260 lbs
Squat 305 lbs

Assistance option #4 for Weeks 1-4 (Periodization Bible)

1. Warm-up (Foam Roll, Dynamic/Static stretching)
2. Lift- 5/3/1 + Assistance
3. Condition- Hill Repeats/Sprints

4 Day Template. Currently M, Tue, F, Sat (subject to change due to work schedule)

[jdjprimer19]

1. Warm-up:

Foam Roll-IT Band/Tensor Fasciae Latae, Quads, Hip Flexors, Adductors, Hamstrings, Lats, Pecs, Rhomboids, Thoracic Extension, Arches of Feet (ball), Calves & Peroneals (ball), Piriformis, Infraspinatus (ball)

Dynamic/Static Stretch (Cycle 1)-Kneeling TFL Stretch 15s/side, Sleeper Stretch 15s/side, Reach/Roll/Lift 8/side, Wall Ankle Mobs 8/side, X-band Walk 10/side, Pull Back Butt Kick 5/side, Cradle Walk 5/side, Shoulder Dislocations 8 reps, Squat to Stand 5 reps, OH Lunge Walk 5/side

2. Lift: 5/3/1 + Assistance (Periodization Bible)

3. Condition: Hill repeats (Off days)

AM/PM Static Stretching:

Standing Glute/Hip External Rotator
Lying Side Quadriceps
Piriformis/Glute
Gastrocnemius & Soleus
Basic Hip Flexor
Pectoralis
Lats

http://www.wannabebig.com/injury-reh...ynamic-people/

Condition Day Warm-ups:

Hip Crossover, 5x/side
Supine Hip Extension, 8 reps
Goblet Squats (5 reps, 5 sec hold)
Shoulder Dislocations, 8 reps
Prone Cobra (5 rep, 10 sec hold)

(Warm-ups will change each cycle)

[jdjprimer19]

Current Stats:

6'2, 205 lbs

Measurements: (See Profile)

Macro's (Working with Layne Norton): 240 P, 640 C, 95 F

[jdjprimer19]

Metal Song of the Day: Carnal Forge-Subhuman

MONDAY, WEEK 1 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Military Press: Training Max 145 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x5 (Last set is rep max)
(65%) 5x95
(75%) 5x75
(85%) 8x125

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) DB Bench-5x10
10x45
10x45
10x45
10x45
10x45

C) Face Pulls-5x10
20x30
20x30
20x30
20x30
20x30

D) Triceps Pushdowns (Rope)-5x15
15x40
15x40
15x40
15x40
15x40

E) Barbell Drag Curls-4x12
12x70
12x70
12x70
12x70
12x70

Notes: My previous training the past 6 months focused on a lot of singles and triples, so it was nice being able to perform some high rep exercises. The goal of this routine is to use assistance work that aids in muscle growth but does not detract from recovery on the main lift. Wendler suggests using 30-40% of your 1RM to start off with.

As you can see, I did not use a heavy load at all, nor did I need a heavy load. I deliberately kept rest periods at 60 seconds or less, & it wasn't easy despite the low intensity.

The literature suggests that hypertrophy can be stimulated using loads as low as 30-40%. For anyone interested, search terms 'vascular occlusion training' or 'KAATSU research.' For a practical take on this research, Google Matt Perryman with the above terms.

Macro's: 240g P, 640g C, 95g F

(Training days 4 meals per day. 60g P, 160g C, 20g F (I eat 35g F for last meal)

Off days: Carbs dropped by 25%. # of meals = however many it takes to shove the macro's down my pie-hole.)

[jdjprimer19]

Metal Song of the Day: Coldworker-Citizens of Cyclopean Maze

TUESDAY, WEEK 1 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Deadlift: Training Max 450 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-3x5 (Last set is rep max)
(65%) 5x295
(75%) 5x340
(85%) 6x385*

Periodization Bible Assistance (For lower body, 3 assistance exercises. Hamstrings, Quads, Abs)

B) Barbell Hip Thrusts-5x10
10x205*
10x155
10x155
10x155
10x155

C) Hack Squat (full ROM)-5x10
10x90
10x90
10x90
10x90
10x90

(Abs omitted)



Notes: I haven't done anything over a triple for Deadlifts in 6 months. So needless to say, 385 lbs for 6 reps was exhausting. Grip becomes the limiting factor as fatigue sets in. I may decrease the warm-up reps as well.

I was an idiot this weekend and performed an intense HIT session that I have not fully recovered from. So, I can only hope my lackluster performance was attributed to my stupidity.

I immediately dropped the weight on Barbell Hip Thrusts after the first set. I wasn't going to be able to grind through 5 sets at that weight. This is a VERY underrated exercise that helps to improve inhibited glutes due to tight hip flexors from APT. This should have excellent carryover to my DL & Squat performance.

Macro's: 240g P, 640g C, 95g F

Here is a video of my 2nd set of 5. Camera died before the last set:

[intrusionzero]

nice log man, im planning on switching to this exact routine with similar assistance in about a week or so.

[jdjprimer19]

nice log man, im planning on switching to this exact routine with similar assistance in about a week or so.

Excellent! I don't think one can go wrong with this routine.

[jdjprimer19]

Metal Song of the Day: Hypocrisy-Seeds of the Chosen One

WEDNESDAY, WEEK 1 (CYCLE 1)

Worked 12hr shift at the hospital! No sprints today.

Macro's: 240g P, 465g C, 95g F

[jdjprimer19]

Metal Song of the Day: Misery Index-Ghosts of Catalonia

THURSDAY, WEEK 1 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Bench Press: Training Max 260 lbs

Warm-up
(40%) 5x105
(50%) 5x130
(60%) 3x155
Working Sets-3x5 (Last set is rep max)
(65%) 5x170
(75%) 5x195
(85%) 7x220*

Periodization Bible Assistance

B) Dips-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

C) Shrugs-5x10
10x225
10x225
10x225
10x225
10x225

(B & C Supersetted to save time)

D) OH Dumbbell Tricep Extensions-5x15
15x40
15x40
15x40
15x40
15x40

E) Standing Zottman Curls-4x12
12x20
12x20
12x20
12x20

(D & E supersetted*)


Notes: I conservatively stopped at 220x7. I could have probably grinded out an extra rep or two, but I was getting close to failure and didn't want to push my luck. Assistance work was kept to 45 seconds rest between supersets.


Macro's: 240g P, 640g C, 95g F

[jdjprimer19]

Metal Song of the Day: Becoming The Archetype- Deep Heaven

SATURDAY, WEEK 1 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Squat: Training Max 305 lbs

Warm-up
(40%)
(50%) >>Did not follow % based pattern for warm-ups
(60%)
Working Sets-3x5 (Last set is rep max)
(65%) 5x200
(75%) 5x230
(85%) 8x260*

Periodization Bible Assistance

B) Good Morning's-5x10
10x155
10x155
10x155
10x155
8x155

C) Leg Press(full ROM)-5x10
10x180
10x180
10x180
10x180
10x180

D) Ab Wheel-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

Notes: I used a conservative training max for squats to work on depth. I have very tight hip flexors & low back which makes it difficult not to round when squatting at an adequate depth. My personal goal is to aim for TRUE parallel, which means the crease of the hip is below the top surface of the knee.

Macro's: 240g P, 640g C, 95g F


(Friday was another rest day after 3 12's in a row)

[jdjprimer19]

Metal Song of the Day: Kalmah-Swamp War



MONDAY, WEEK 2 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Military Press: Training Max 145 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x5 (Last set is rep max)
(70%) 3x100
(80%) 5x120
(90%) 7x130*

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) DB Bench-5x10
10x50
10x50
10x50
10x50
10x50

C) Face Pulls-5x10
20x30
20x30
20x30
20x30
20x30

D) Triceps Pushdowns (Rope)-5x15
15x40
15x40
15x40
15x50
15x50

E) Barbell Drag Curls-4x12
12x75
12x75
12x75
12x75
7x75, 30s pause, 3x75

Notes: Once my body adapts to the high volume, I will gradually increase weight on the assistance (only to the extent that it does not interfere with recovery on my main lift of the day).

Beat last week's rep max of 125x8 with 130x7.

Calculation: 125 x 8 x .0333 + 125= 155
130 x 7 x .0333 +130= 160

Macro's: 240g P, 640g C, 95g F

[jdjprimer19]

Metal Song of the Day: Sodom-War & Pieces



TUESDAY, WEEK 2 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Deadlift: Training Max 450 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-3x3 (Last set is rep max)
(70%) 3x315
(80%) 3x360
(90%) 5x405

Periodization Bible Assistance (For lower body, 3 assistance exercises. Hamstrings, Quads, Abs)

B) Barbell Hip Thrusts-5x10
10x155
10x155
10x155
10x155
10x155

C) Hack Squat (full ROM)-5x10
10x90
10x90
10x90
10x90
10x90

(Abs omitted)



Notes: I felt excellent on Dead's & probably could have grinded through a few more grueling reps, but stayed at 5 conservatively to maintain form. I could feel it breaking down by the 5th rep. I used a mixed grip for this last set. Prior sets were overhand.

Macro's: 240g P, 640g C, 95g F

[RandyJH]

Oh hai!

[jdjprimer19]

Oh hai!

Welcome! It's been a while, so how are things on your end?

[jdjprimer19]

Metal Song of the Day: Nevermore-The Obsidian Conspiracy



FRIDAY, WEEK 2 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Bench Press: Training Max 260 lbs

Warm-up
(40%) 5x105
(50%) 5x130
(60%) 3x155
Working Sets-3x5 (Last set is rep max)
(70%) 3x180
(80%) 3x210
(90%) 6x235*

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dips-5x10
10xBW+45
10xBW+45
10xBW+45
10xBW+45 for 5 reps, then BW to complete set
10xBW

C) Shrugs-5x15
15x225
15x225
15x225
15x225
15x225

D) OH Dumbbell Tricep Extensions-5x15
15x50
15x50
15x50
15x50
15x50

E) Standing Zottman Curls-4x12
12x20
12x20
12x20
12x20

Notes: I managed 235x6 on Bench, but form felt sloppy on the last rep or two. This seems to be the only lift that is aggravating me. It could be taking a backseat to Overhead Presses. I may switch the order of upper body days next cycle.

Macro's: 240g P, 640g C, 95g F

[jdjprimer19]

Metal Song of the Day: Dawn of Demise-Beyond Murder




SATURDAY, WEEK 2 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Squat: Training Max 305 lbs

Warm-up
(40%) 5x120
(50%) 5x155
(60%) 5x185
Working Sets-3x5 (Last set is rep max)
(70%) 3x215
(80%) 3x245
(90%) 7x275*

Periodization Bible Assistance

B) Good Morning's-5x10
10x135
10x135
10x135
10x135
10x135

C) Leg Press(full ROM)-5x10
10x270
10x270
10x270
10x270
10x270
D) Ab Wheel-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

Notes: I was pleased with my depth and a better use of hip drive. One noticeable mistake on Squats was my tendency to allow my elbows to drift back rather than staying under the bar. I will work to correct this next week.

Macro's: 240g P, 640g C, 95g F

[jdjprimer19]

Metal Song of the Day: Hatesphere-To the Nines


MONDAY, WEEK 3 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Military Press: Training Max 145 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x5 (Last set is rep max)
(75%) 5x110
(85%) 3x125
(95%) 5x140*

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) DB Bench-5x10
10x50
10x50
10x50
10x50
10x50

C) Face Pulls-5x10
20x30
20x30
20x30
20x30
20x30

D) Triceps Pushdowns (Rope)-5x15
15x50
15x50
15x50
15x50
15x50

E) Barbell Drag Curls-4x12
12x75
12x75
12x75
12x75
10x75, 15s pause, 2x75

Notes: The 5th rep of my main lift was a grinder. I beat last week's rep record once again.

Calculation: 130 x 7 x .0333 +130= 160
140 x 5 x .0333 + 140= 163

Macro's: 240g P, 640g C, 95g F

(Keep in mind, the main exercise is listed as Military Press, but it I perform a strict Overhead Press. There is a slight difference between the two, so I wanted to clarify.)

[XShreddedX]

In on this how do you like 5/3/1 i was thinking of starting it soon, i heard it is good for mass as well as strenth if you choose the correct assistance work

[jdjprimer19]

In on this how do you like 5/3/1 i was thinking of starting it soon, i heard it is good for mass as well as strenth if you choose the correct assistance work

It's a great routine that one can stick with for years to come.

[jdjprimer19]

Metal Song of the Day: Synthetic Breed-Beyond the Sphere of Reason


TUESDAY, WEEK 3 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Deadlift: Training Max 450 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x340
(85%) 3x385
(95%) 4x430*

Periodization Bible Assistance (For lower body, 3 assistance exercises. Hamstrings, Quads, Abs)

B) Barbell Hip Thrusts-5x10
10x155
10x155
10x155
10x155
10x155

C) Hack Squat (full ROM)-5x10
10x90
10x90
10x90
10x90
10x90

(Abs omitted)



Notes: I grinded out a 4th rep. I was suprised & quite pleased since I only pulled 405x5 last week. My form wasn't perfect on the last rep, but it wasn't horrible either. I may upload it later tonight or tomorrow.

Macro's: 240g P, 640g C, 95g F

[jdjprimer19]

Metal Song of the Day: Meshuggah-Pineal Gland Optics



FRIDAY, WEEK 3 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Bench Press: Training Max 260 lbs

Warm-up
(40%) 5x105
(50%) 5x130
(60%) 3x155
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x195
(85%) 3x220
(95%) 3x250*

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dips-5x10
10xBW+45
10xBW+45
10xBW+45
10xBW+45 for 4 reps, then BW to complete set
10xBW

C) Shrugs-5x15
15x225
15x225
15x225
15x225
15x225

D) OH Dumbbell Tricep Extensions-5x15
15x55
15x55
15x55
15x55
15x55

E) Standing Zottman Curls-4x12
12x20
12x20
12x25
12x25

Notes: I wasn't feeling up to par today for some reason. My bench took a drastic decline. Instead of attempting 4 reps, I stayed at 250x3. It was pretty pathetic, but I get a chance to beat this next cycle. I can't allow one bad day to ruin the whole week. It's going to happen, especially as the weight increases each cycle.

Macro's: 240g P, 400g C, 60g F

(Layne wants me to start a 3 week mini-cut back to 200 lbs. 3x week I will be consuming 400g C, & the other 4 I am allowed just 200g per day. Protein needs are slightly increased on these days & F differs by 5g)

[jdjprimer19]

Metal Song of the Day: The Haunted-Catch 22


A let-down for many fans, but I am a huge fan of Dolving's vox. It just needs time to sink in.

SATURDAY, WEEK 3 (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Squat: Training Max 305 lbs

Warm-up
(40%) 5x120
(50%) 5x155
(60%) 5x185
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x230
(85%) 3x260
(95%) 7x290*

Periodization Bible Assistance

B) Good Morning's-5x10
10x135
10x135
10x135
10x135
10x135

C) Leg Press(full ROM)-5x10
10x270
10x360
10x450
10x540
10x610

D) Ab Wheel-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

Notes: I was surprised to tie my rep max last week with heavier weight. Unfortunately, I did not video-tape yesterday's reps to ensure that form was on par with the previous week. Since this was my last week before de-loading, I decided to progressively increase each set of Leg Presses. I am ready to take a short break & jump right into cycle #2.

Macro's: 240P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Darkane-Demigod



MONDAY, WEEK 4 DELOAD (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Military Press: Training Max 145 lbs

Working Sets
(40%) 5x60
(50%) 5x75
(60%) 5x90

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) DB Bench-5x10
10x50
10x50
10x50
10x50
10x50

C) Face Pulls-5x10
20x30
20x30
20x30
20x30
20x30

D) Triceps Pushdowns (Rope)-5x15
15x50
15x50
15x50
15x50
15x50

E) Barbell Drag Curls-4x12
12x75
12x75
12x75
12x75 (Standard Barbell Curl)

Notes: This is day one of my recovery week before the 2nd cycle begins. It was a light, but pleasant workout. I hope that I come in refreshed for cycle 2.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Psycroptic-Slaves of Nil



TUESDAY, WEEK 4 DELOAD (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Deadlift: Training Max 450 lbs

Working Sets
(40%) 5x180
(50%) 5x225
(60%) 5x270

Periodization Bible Assistance (For lower body, 3 assistance exercises. Hamstrings, Quads, Abs)

B) Barbell Hip Thrusts-5x10
10x155
10x155
10x155
10x155
10x155

C) Hack Squat (full ROM)-5x10
10x90
10x90
10x90
10x90
10x90

1x5 BW Pikes (Stopped afterwards to preserve my lower back)


Notes: Another positive recovery day. I hope I can maintain the intensity into cycle 2 during this cut.


Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Animals As Leaders



WEDNESDAY, WEEK 4 (CYCLE 1)

(OFF DAY)

Static Stretches:

Kneeling TFL/Hip Flexor 1x30s/side
Kneeling Adductor Stretch 1x30s/side
Supine Piriformis Stretch 1x30s/side
Prone Cobra 1x30s

Finished with some Dislocations


(Will perform again prior to bed)


Macro's: 260g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Vreid-Disciplined


FRIDAY, WEEK 4 DELOAD (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Bench Press: Training Max 260 lbs

Working sets
(40%) 5x105
(50%) 5x130
(60%) 3x155

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dips-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

C) Shrugs-5x15
15x225
15x225
15x225
15x225
15x225

D) OH Dumbbell Tricep Extensions-5x15
15x50
15x50
15x50
15x50
15x50

E) Standing Zottman Curls-4x12
12x20
12x20
12x20
12x20

Notes: Not a bad day. A refreshing recovery workout.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Miseration-Dream Decipher



SATURDAY, WEEK 4 DELOAD (CYCLE 1)

Warm-up: Completed. See post numero dos.

A) Squat: Training Max 305 lbs

Working sets
(40%) 5x120
(50%) 5x155
(60%) 5x185

Periodization Bible Assistance

B) Good Morning's-5x10
10x135
10x135
10x135
10x135
10x135

C) Leg Press(full ROM)-5x10
10x270
10x270
10x270
10x270
10x270

D) Ab Wheel-5x10
10xBW
10xBW
10xBW
10xBW
10xBW

Notes: Last day of deload. Excited to jump back into it.

Macro's: 240P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Closer-Chaos Internal



MONDAY, WEEK 5 (CYCLE 2)

Warm-up: Will list 2nd cycle warm-ups in next post

A) Military Press: Training Max 150 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x5 (Last set is rep max)
(65%) 5x100
(75%) 3x115
(85%) 7x130

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) Incline DB Bench Press-5x10
10x50
10x50
10x50
10x50
10x50

C) Barbell Rows-5x10
10x115
10x115
10x115
10x115
10x115

D) Triceps Pushdowns (Rope)-5x15
15x50
15x50
15x50
15x50
15x50

E) Barbell Curls-4x12
12x75
12x75
9x75
12x75

Notes: So, I beat my 5RM from cycle 1. However, it tied my 3RM from cycle 1. I know I shouldn't compare 5 with 3 RM's, so it just depends on one's outlook. I'll view it from an optimistic standpoint & aim to beat my 3RM next week.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

1. Warm-up (Cycle 2):

Foam Roll-IT Band/Tensor Fasciae Latae, Quads, Hip Flexors, Adductors, Hamstrings, Lats, Pecs, Rhomboids, Thoracic Extension, Arches of Feet (ball), Calves & Peroneals (ball), Piriformis, Infraspinatus (ball)

Dynamic/Static Stretch (Cycle 1)-Warrior Lunge Stretch 15s/side, Seated 90/90 Stretch 15s/side, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scap/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/ Posterolateral Reach 5/side, Walking Spiderman 5/side

2. Lift: 5/3/1 + Assistance (Periodization Bible)

3. Condition: Making great strides at weight loss with calorie deficit alone. Conditioning will be added if weight loss stalls.

AM/PM Static Stretching:

Standing Glute/Hip External Rotator
Lying Side Quadriceps
Piriformis/Glute
Gastrocnemius & Soleus
Basic Hip Flexor
Pectoralis
Lats

http://www.wannabebig.com/injury-reh...ynamic-people/

(Warm-ups will change each cycle)

[jdjprimer19]

Metal Song of the Day: The Human Abstract-Holographic Site


TUESDAY, WEEK 5 (CYCLE 2)

Warm-up: Completed. See post numero dos.

A) Deadlift: Training Max 460 lbs

Warm-up
(40%) 5x185
(50%) 5x230
(60%) 3x275
Working Sets-3x5 (Last set is rep max)
(65%) 5x300
(75%) 5x345
(85%) 7x390*

Assistance: As Wendler so elegantly calls it, 'I Ain't Doing Jacksh*t'

Notes: I beat my previous 5RM week of 385x6. These aren't huge improvements, but they are progress nonetheless. I performed zero assistance because I had just worked a 14 hour shift, and had to follow it up with another 12 the next day. I did what I needed to do & left.

Macro's: 240g P, 400g C, 60g F