Wendler C1W3: Press

Felt great today!  First time finally getting to go to max reps/weight on this.  I was thinking of adding some heavier singles, but since I'm making progress, I'll wait until C2 or later.

SteveMcKnight Tracked a Workout for 747 pts Today

• Seated Barbell Shoulder Press:
  • 47.5 lb x 5 reps (+36 pts)
  • 60 lb x 5 reps (+39 pts)
  • 72.5 lb x 3 reps (+34 pts)
  • 90 lb x 5 reps (+48 pts)
  • 102.5 lb x 3 reps (+42 pts)
  • 115 lb x 7 reps (+63 pts)
  • 70 lb x 10 reps (+50 pts)
  • 70 lb x 10 reps (+50 pts)
  • 70 lb x 10 reps (+50 pts)
  • 70 lb x 10 reps (+50 pts)
  • 70 lb x 10 reps (+50 pts)
  • PR! e1RM: 141.5 - I actually failed half way up the 8th rep on my max set. Feels so good!
• Pull-Up:
  • 4 reps (+51 pts)
  • 4 reps (+51 pts)
  • 4 reps (+51 pts)
  • 3 reps (+41 pts)
  • 3 reps (+41 pts)
  • +3 overall reps. I was going to add more volume, but maybe I should stay here. I added reps both weeks. I'll wait and see if it keeps going up. Sets of 5 would be great!

Wendler Week 2

Wendler Week 2!

www.Strstd.com
Calculated Maxes:
Press: 115x5
Hexlift: 355x5
Bench: 197.5x5

Day 1:
Press:
50x5
6x5
75x3
85x3
100x3
110x8

Press:
65x10
65x10
65x10
65x10
65x10

Pull-Ups:
3
3
3
3
3 - at least I got 3 across.  I will add much much much more pull-up volume next week.

8 (assisted)

9 (assisted)

8 (assisted)

Day 2:
Hexlift:
150x5
185x5
225x3
260x3
300x3
335x8

Hexlift (low handles:)
185x10
185x10
185x10
185x10
185x10 - this was getting really really tough.  I'll add 5lbs next week.  Damn!
*side note* I was extremely sore for several days because of this in the same areas as squats make me sore.  Butt and quads.  This makes me very happy and reconfirms that this exercise can replace both deads and squats for a non-competing dude.

Tony Horton's Just Arms dvd. - no need to list the numbers, but I went through the first 12 exercises with Tony.  Pretty fun times.

Day 3:
Bench:
85x5
105x5
125x3
150x3
170x3
190x7

Dips:
10
10
10
10
10 - I supersetted this with Kroc Rows, so there was much more time between sets than last week.  That might account for the increased reps. Either way - this is how I'll be doing it from now on out, so I'll be able to add 5lbs next week.

Kroc Rows:
20x10
30x10
40x10
50x10
60x20 - got all 20.  I'll go for 65lbs next week.

Wendler 5 3 1

Wendler Cycle 1/Week 1!

www.Strstd.com

Training Maxes: 1/15/2013

Press: 115x5

Hexlift: 355x5

Bench: 197.5x5

Day 1:

Press:

50x5

60x5

75x3

80x5

90x5

105x8

Assistance:

Press:

60x10

60x10

60x10

60x10

60x10 - made all 50 reps.  I'll go up 5 next workout.

Pull-ups:

3

3

2

2

2

8 (assisted)

8 (assisted)

8 (assisted) - this is very poor.  I'm kind of disgusted.

Day 2:

Hexlift:

150x5

185x5

225x3

245x5

280x5

320x9

Assistance: 

Box Squat:

185x10

185x10

185x10

185x10

185x10 - very dissatisfied with how I squat (as always,) will replace with low handle Hexlift.

Stiff-Legged Deadlift:

95x10

95x10

95x10

95x10

95x10 - won't do these again.  Just wasn't happy with the burn.  I'd rather do Glute-Ham-Raise or just more deadlifts.

Day 3:

Bench:

85x5

105x5

125x3

135x5

160x5

180x10

Dips:

10

8

7

6

5 - wow - this was rough!  First time for dips in ages!

Kroc Rows:

20x10

30x10

40x10

50x10

60x16 - wanted 20.

12/17/12

12/17/12

2:40-3:00 Warm-up and Concone
Just working on vibrato and soft attacks.  Getting better.

Bad news from a dental point of view.  I got my estimate for my substantial dental work needed and it's huge.  I quite simply can't pay it, so I guess I'll let my teeth go and continue to hope they get better.

3:20-4:00 Ear Training
Spent some time just playing tunes by ear, trying not to think about what key, just letting my ear guide me.

4:00-4:30 WORKOUT
I nailed 4 sets of Barbell Complex A with about 2 minutes rest between.  65lbs sets of 5.

Row
Clean
Front Squat
Press
Back Squat
Good Morning

12/16/12

To be accountable and keep a much more detailed log, I'm going to attempt to keep my practice journal online.  Times will most likely be rough estimates, but I've been keeping a practice journal for some time and moving it online shouldn't be that difficult..... I hope.

11:35-11:45 Warm-up
Just some long tones and Christmas tunes in various keys.  Trying not to think about what key I'm in and just let my ear do the work.  Vibrato is pretty wobbly today.

11:45-12:00 Concone
Just reading and working on vibrato a bit.

12:20-12:35 Wynton Green Chimney's Solo
Working on first 2 A sections.  Finally got it together the last couple times through.

12:45-1:30 WORKOUT
Big 3 today.  My hex bar still isn't in, so I did box squats.  Actually failing at my heaviest set, I was just happy to get it in after 3 weeks of struggling to reboot.

Max sets:
Squat 300x2 (failed on 3)
Bench 190x4
Clean 125x3

12:20-12:35 Wynton Solo
Worked on Bridge into 3rd A.  Damn, this is a crazy complicated lick.  After 15 minutes of work, still not close.  Some serious motific development on this.

8:15-8:30 Wynton Solo
Finally got the lick going in to the 2nd chorus.  Tough one.  It's up to speed separated, next session will be to join the whole first chorus.

Day 39

4/25/12
Workout: Deads

Better workout today.

Deads +5lbs (started doing only 1 drop set and an extra warm-up set to work on form.)
Chins +1.25lbs -3 over-all reps (I'll stay at the same weight next week.)
Rows - first time in ages.  Actually did Pendalay Rows putting the bar down each time.
Curls +4 total reps.

Day 38

4/24/12
Workout: Walk 60 minutes, Pull-ups 3,3,3,2,2 and 5 sets of medicine ball leg raises for fun.

Day 37

4/23/12
Workout: Squat

A really disappointing workout.  I think 37 days on a deficit is catching up to me.  My squats were horrible, my bench went down by 2 reps.  I did however add 1.25lbs to my dips and dropped my seated shoulder press by 10lbs, but touched my clavicle bone each rep.  Really tough.  I would like to get that up to 8 reps, so I think I might stay at the same 85lbs and try to grab an extra rep next week.

Day 36

4/22/12
Workout: REST

Another rest day in a row.... ugh.  Bored.

That's right - just a 10 piece grilled chicken from KFC.  Nothing else.

Day 35

4/21/12
Workout: REST

Day 34

4/20/12
Workout: REST

Day 33

4/19/12
Workout: Deads

Solid workout after a bad binge yesterday.  So lame.

Day 32

4/18/12

Workout: REST

Nothing today.  Blah.  My worst day of the cut.  I totally caved in every possible way.  Old school binging.  So lame.

Day 31

4/17/12

Workout: REST

I did some squat practice with a video camera today just to work on Rippetoe's book advice.  Getting better.  Didn't go too heavy, just small sets of 5.

Day 30

I forgot pics, I'll take them tomorrow.

Day 30
4/16/12
Workout: REST

Day 29

Day 29
4/15/12
Workout: Squat

I need a lower squat bench.  I really like tapping a bench on the bottom to make sure I get low enough, but my tiny little stool is stupid low, and my bench is too high.  Gotta find something in the middle.

Only got 4 reps on my bench this week, I knew 5 wasn't happening, 4 almost failed.  Whatever, I'll still add a pound next week and see if I can go 184x5 up from 183x4.

Day 28

4 weeks in and I blew it.  Woke up at 4am at the GF's house and devoured 8 homemade peanut butter balls (chocolate covered) in 10 seconds before I knew what was happening.  Fasted all day, self hated through most of it, then finally ate most of a chicken to get my 180g of protein in.  Lifting tomorrow.  I'm so lame.

Day 28
4/14/12
Workout: rest - numerous punches to my own stupid face.

Day 27

4/13/12
Workout: REST

I'm not sure how, but I think I'm off in days.... I'll figure this out later.  Saturday should be day 28 because I know I started this cut on a Sunday......  (edit - I'm an idiot.  I forgot what day it is....)

Rest day today, just eating ham and chicken.

Day 26

4/12/11
Workout: B

I love only having two lifting workouts.  It's so easy to keep track and make sure I'm beating my numbers and getting stronger!!! Really solid workout at the gym today.

Day 25

4/11/12
Workout: REST

2nd rest day in a row.  My buddy Juan dropped by for a workout, so since I didn't want to lift yet, we did some cardio and abs.

4 sets of 50sec work/10sec rest:
Hanging Toes to Bar
Tires
Plank Elbows to Knees
Seated Weighted Leg Raises

2 sets of:

40 Kettlebell Swings (50lbs)
35 Figure 8's
30 Around the World
25 Halos (30lbs dumbbell)

Fun workout!