Bigger and Better - 5-3-1

[WatsupHannity]

Starting a new program today under the tutelage of a coach; the framework is Wendler 5-3-1. My old log is here.

Press -
5 @ 70 lbs.
5 @ 80 lbs.
20 @ 90 lbs.

Dips -
5x8 @ bodyweight

Neutral-grip Pullups -
4,4,4,4,4,4,3,3,3,3,3,3,3 = total of 45 (6x4, 7x3)


Exercise Cues post within:

[RobertFontaine]

If you are pressing 20 @ 90 pounds on your 3 working set there is something seriously wrong with your initial 1RM estimate.

Assuming your 1RM is closer to 150 then

150 * .9 = 135 is your estimated training max.
135 * .85 = 115 for you 3rd working set of wave 1.

Although guessing your 1RM from a 20 rep set is kind of hinky. You need to establish what your 1RM's are.

[WatsupHannity]

Thanks RF. We decided after the workout today to bump up the numbers due to me getting 20 reps off. The first cycle or two will probably involve some fine-tuning. My best 3x5 result for press is actually 150 lbs., but I suspect my coach is purposely erring on the side of lighter weights for the first cycle.

[WatsupHannity]

Turns out my coach had a small brain fart and accidentally used "105" instead of 150 when calculating the presses; no harm done in the big scheme of things and it was fun to dust through a light weight after so many months of dealing with 5-rep sets.

Today:

Deadlift -
5 @ 215 lbs.
5 @ 245 lbs.
11 @ 280 lbs.

Leg Extensions (Life Fitness Machine) -
8 @ 90 lbs.
8 @ 105 lbs.
8 @ 135 lbs.
8 @ 165 lbs.
8 @ 180 lbs.

Power Shrugs -
10 @ 135 lbs.
10 @ 225 lbs.
10 @ 275 lbs.
10 @ 315 lbs.

[WatsupHannity]

Bench Press -
5 @ 135 lbs.
5 @ 155 lbs.
12 @ 175 lbs.

Had a little in the tank at the end.

DB Shoulder Press -
8 @ 50 lbs.
8 @ 55 lbs.
8 @ 60 lbs.
7@ 60 lbs.
6 @ 55 lbs.

Need to start this ramp-up lower next time.

Kroc Rows -
10 @ 80 lbs.
10 @ 85 lbs.
10 @ 90 lbs.
10 @ 95 lbs.
10 @ 100 lbs.

Was easy.

[WatsupHannity]

Went canoeing from Saturday until last night. Friday's workout:

Squats -
5 @ 160 lbs.
5 @ 185 lbs.
12 @ 210 lbs.

Leg Curl -
10 @ 100 lbs.
10 @ 130 lbs.
10 @ 140 lbs.
10 @ 140 lbs.
10 @ 140 lbs.

[WatsupHannity]

Pushing back this week's workouts because the gym closed early yesterday and I didn't get a workout.

Today:

Press -
3 @ 105 lbs.
3 @ 120 lbs.
7 @ 135 lbs.

Disappointing.

Close-Grip Bench Press -
8 @ 95 lbs.
8 @ 105 lbs.
8 @ 115 lbs.
8 @ 125 lbs.
8 @ 135 lbs.

Straightforward, fairly easy.

Pullups -
4,4,4,3,3,3,3,2,2,3,3,3,2,2,2,2,2,2 = 49

V-Bar with about a 25-degree angle to it. Started out doing pullups and switched to chinups at rep 28.

[LudwigVan]

Kroc Rows -
10 @ 80 lbs.
10 @ 85 lbs.
10 @ 90 lbs.
10 @ 95 lbs.
10 @ 100 lbs.

Good work. I like DB rows, too. But I think the term "Kroc rows," while kind of vague to begin with, is usually used for high-rep DB rows. I like to do sets of at least 20.

[WatsupHannity]

Thanks. I propose that 5x10 DB rows be called Hannity rows!

[WatsupHannity]

Deadlift -
3 @ 230 lbs.
3 @ 265 lbs.
7 @ 295 lbs.

Disappointing.

Good Mornings -
6 @ 45 lbs.
6 @ 95 lbs.
6 @ 95 lbs.
6 @ 105 lbs.
6 @ 115 lbs.

Felt OK. New exercise for me.

Leg Extensions (Different Life Fitness Machine) -
8 @ 170 lbs.
8 @ 190 lbs.
8 @ 200 lbs.
8 @ 210 lbs.
8 @ 220 lbs.

Fine.

Power Shrugs -
8 @ 185 lbs.
8 @ 225 lbs.
8 @ 275 lbs.
8 @ 315 lbs.

Feeling a good deal weaker this week than 2 weeks ago, on this and all exercises.