Wendler 531 Cycle one week two wrap-up

Another week in the books, here’s how it went down:

Press: Seven reps at 80kg wasn’t too bad (or good), but with massive DOMS from deadlifts (probably rack pulls, but who cares) the day before, I was ok with this. Real life forced me to train two days straight.

3 sets of 8 at 62,5kg as backoff. Good.

Bench was good and I also got to play around with a light band across the chest in a figure-8. Fun fun.

Back was fried, so the 6 sets of pendlay rows were shit. 5 sets of perfect WG pullups and some curls.

Standard thorough warmup with prehab, no mobility done.

Squat: Great session where I got to play with the joker sets a bit. Got the 8×145 in the program and went for a solid triple at 160. Felt great. Five sets of four reps of paused squat and RDLs, lunges and abs to end the session.

I’m really happy my squat is going well again, and my current programming seems pretty good. Yay. Only slight downside is that I’ve been getting massive three-day DOMS throughout this cycle. Oh well.

Bench: Easy 8×100 and decided to work up a bit 3x110kg and 3x120kg. Easy – technique was a bit off though. 5x4x77,5 paused bench was easy.

Support: A bit of pinkygrip bench with figure 8, strict paused pulldowns 5×10, strict BOR 5×10 and cheat T-bar rows 5×10, press 3×10 and tons of activation. Great fun.

Comment: program is obviously based on a low max which is fine. I need quality reps to improve technically..

Photo 30-08-13 15.45.15

Deadlift: Got the 8×167,5kg easily. Then switched to sumo and continued up to 3x190kg and 3x210kg. Fine. 🙂

Support: Rackpulls were easier than last week, and I decided to stick with fronts afterall. Three sets of ten. Finished up with some abs and sumo groin mob. Lovely.

Cardio: I haven’t been on my hill for ages, and what better cure than to do hill sprints on a sunday morning?  Cleared my mind and my lungs up. Great.

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