Wendler 531 Cycle one week three wrap-up

Press: Got 5@82,5kg as planned. Not too hard. Backoff was 3x5x65, which was easy as well.

Support: Five singles at 112,5kg in the benchpress. Three triples with a purple band firgure-8 at the same weight. WG pullups with hold, forehead supported rows with hold.

Notes: Have implemented tons of holds and general tempo manipulation on back work, which is actually great as a bit of a change. Right now I’m just experimenting on pretty much everything, but after a cycle or two, I’ll mix it up a bit.

Squat: 5 reps @155kg as planned. Followed up with a quick single at 170kg. It wasn’t terribly good, but not exactly bad either.

5 sets of 3 reps at 122,5kg paused squats ranging from “decent” to “very good”. Yay.

Support was three sets of RDLs and three sets of BSSs – they’re always a pain. Finished up with sumo groin mob. Great day.

Benchpress: 8@107,5kg without pushing too hard. Decided not to stay with the 5 reps, since a) bench is set so low and b) upper body DOMS isn’t as bad as lower body DOMS (and you can’t really push yourself as far either). Three singles with a figure 8 band moving up to 127,5kg. Paused benches were 5 sets of 3 at 85kg. These were really good today, which is a good sign.

Did chins, DB rows and bat wings for the back. Gonna keep bat wings for some time and see where that takes me. Dan John sure loves them, so they gotta be good, eh?

Cardio: A 5k hill interval session with the lady and the kid. Good fun and a decent workout. Five really long hills pushing the kid.

bakker

Deadlift: 5@177,5kg – not hard and not easy, it just was. Worked up to a single at 220kg sumo deadlift, though I really shouldn’t have as I wasn’t having the best of days. Was a clean lift though and easy enough.

Support: This is where it got UGLY. Five sets of three block pulls with 3 second eccentric phase. Used a snatch grip this week as I was pulling from higher blocks. This murdered my back. Finished off with hack squats, abs and a 70-rep sets of leg extensions. Decent workout on an off-day. 🙂

Weekly round-up: this week was the last of the first three-week cycle. I’m moving straight on to another three-weeker, then deloading after six weeks total. The week was great in terms of training and life, and I’ve been adjusting my routine a bit throughout the first three weeks. I’ll keep tweaking here and there, but I feel I have a solid foundation with the main lifts+back off in place. Things are looking good. On a side note, I’ll be cleaning up the diet a bit after letting it slip for some time. Hoping to slowly crawl down towards the low 90ies and if all goes well, I could end up making a comeback in the sub-93 weightclass. Time will tell.

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