2013-04-16 Fitness Log: Bench, Running

Wendler 5/3/1 Cycle 5 Week 1

Bench: 192.5 x 5+: 5

Not great but not terrible.  This is clearly a step down from what I’ve done over the past few months but it isn’t a further step down from the recent decline.  The 6th rep definitely wasn’t going up.

Assistance Circuit

  • Bench 115 lbs: 10, 10, 10, 10, 10
  • DB rows L/R 55 lbs: 10, 10, 10, 10, 10
  • RC situp: 5, 5, 5, 5, 5
  • RC back extension: 5, 5, 5, 5, 5

I decided to try “Boring But Big” inspired assistance work for the upper body lifts this cycle.  I figure I’d give this a shot since the Wendler 5/3/1 base program isn’t working out too well for me on the upper body lifts.  I’m not doing this for squats and deads since they have been progressing fine and I don’t want to mess with something that is working.  The weight selection was just right.

Frequency Method

I tried to do sets of each about once an hour:

  • DB curls @ 25 lbs: 10, 10, 10, 10, 10
  • Pullups: 2, 2, 2, 2, 2
  • Dips: 2, 2, 2, 2, 2

Running

Run 2:00, Walk 1:00, 5 rounds, 15 min total

Results:

  • 1920 km
  • 12:36 min/mile average
Posted in Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: