I missed these drooling happy fur-nuggets! It's a dog-stravaganza!
But wait, back it up. So, before work, I made it to the gym for my first day of Wendler's 5-3-1.
I bought his e-book, it's amaze balls. If you're looking to get stronger, ie, gain some real strength, not look like a fitness model, this is your book.
No glutes, no glory.
I have a handy app on my phone that keeps track of my 1RM based off of previous lifts, and also schedules my workouts for me. So easy a caveman could do it. Per 5/3/1, today was back squats (I do high bar). I warmed up with 65# x 5 and 95# x 5, then got right into my work sets, which were laid out for me per the app.
115 x 5
135 x 5
165 x 5+ (I did 8).
My legs aren't the freshest from yesterday's nearly 2-hour spin/run brick, but I felt pretty good. The last work set on 5/3/1 is the heaviest, and also the set where you're supposed to do as many reps as you can beyond 5. I wanted to go for 10, but felt my form getting pretty sloppy, so chilled out at 8.
A few people have mentioned that they feel like the weights that do on Wendler are pretty light, but this keeps them fresh, injury free, and progressing linearly, even if slowly, over time. That's what I'm looking for. Though hey, a 200 pound back squat by New Years would be legit.
5 rounds for time:
13 push ups
10 box jumps, 24"
8 pull ups
5 squat cleans, 55/30# dumb bells each hand
Will someone please buy this for me?
Do you have an iPhone? If not, what do you have?
Are you a sexual tyrannosaurus?
Do you squat?