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Haven't posted in awhile, too busy. Decided to start with my first go at Wendler's 5/3/1. Templete follows "for the Raw Lifter". I won't bore you with the weights, but I will start posting with my second wave. First start at wave ended with lower back strain while deadlifting, so I started over after coming back. Second start will end tonight or tomorrow with Bench Press. It went about 1.5 weeks longer than planned due to life happening and trying to balance everything out. I don't feel as strong as I have ever been, but I do feel better. Added some cardio in about 3-4 days a week, dropping weight to around 300 right now. I will be adding in deadlift this rotation and will keep max much lower and try and keep ego squashed as well.
I will say this, 5/3/1 is my choice for the next several months. It has worked well for me.
9/8/09 Deload this week. 45+ minutes of cardio shrugs = a bunch with dumbbells up to 90 x a few sets x a few reps.
DB rows (a bunch) Pulldowns close grip Band pull aparts
10.4.09 Squats 3x225 + green 3/4 last set was actually 5 reps Pull thrus Cruches: standing and sitting
10.6.09 MP Standing 135x2 155x1 175x1 175 felt heavy so I stayed there and went for 3 reps and got 4 (could have gotten two more but started having lower back spasms) Side and Front Laterals 10 minutes cardio
10.11.09 Squats 225+green 3/4 x1 245+green x1 275+green x 5
Several days of cardio not recorded during this phase. Some where after the workout and some were on off days. Between 30 and 45 minutes most times. Treadmill, Bike, Eliptical. I like the eliptical, I feel I get a pretty good heart rate and break a sweet faster.
Decent phase, I am ok with where it ended. Looking to find new 1rep maxes with weights only after phase 3 or 4 to see where I am at. I decided to approach the 5/3/1 a little different than in the first phase. Instead of worrying about percentages I just looked to add weight each time I lifted since the band tension with max weight was getting confusing.
3rd phase starts next week. Will try to complete this phase in 4 weeks to the date. Also, would like to add deadlifts back into this phase but we will just see how it goes. Posted all of phase in at one time due to time and other priorities, but using the blackberry to track progress helps me keep up with things better.
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