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