Alright, here goes another attempt at getting bigger and stronger. I've just started Jim Wendler's 5/3/1, and I've stolen Chewy's template for posting... ha!
Jim Wendler's 5/3/1 (Cycle 1)
1RMs - Press=47.5 (assumed), Deadlift=120kg (assumed), Bench Press=65kg (assumed), Squat=90kg (assumed)
Overhead Press - 5@35, firstname.lastname@example.org, email@example.com (failed on 5th rep... maybe my 1RM was a little off?)
Skullcrushers @ 45lbs (E-Z bar weighs 15lb, 15lbs/side). 8/8/9, supersetted with isolating tricep till failure after each set.
DB curls w/ 15lb (alternating hammer and straight curls... before slash is straight, after is hammer) 8/8, 8/8, then switched to 20lb DBs, 4/4.
Foream rope @ 15lbs: 3 sets till failure, alternating grips.
Squat: 5@55kg, firstname.lastname@example.org, email@example.com (forgot to push it on the last one, could have done more reps).
Front squat: 5@40kg, 5@ 45kg, firstname.lastname@example.org (underestimated just how much these hurt your arms/shoulders, and how hard they are to balance properly).
Calf raises: 2 sets of 10@150lbs, 1 set of 10@175lbs
Hanging leg raise: 3 sets, doing as many reps as I could, as slowly as I could till my grip and/or stomach gave out.
Incline weighted situps: with 10kg plate on chest, 15 sit-ups. with 15kg plate on chest, 10/12.
Deadlifts - 5@75kg, email@example.com, 5@100kg (again, forgot to push it to maximum).
Barbell rows - 9/9/8 @50kg.
oblique raises: w/ 24kg kettle ball, 12/12 (each per side). w/ 36kg kettle ball, 7 (per side).
Wide pullups: 6/5/4 ( I SUCK at these).
Overall, it's going fairly good so far. My only issue is that my hip is really acting up; worse than ever in fact. It often hurts to walk, and it takes me twice as long to warm up for squats lately. Basically, it seems like everything I do is irritating my hip abductors and something else internal in my hip. I wish I knew what it was, so I could go about stretching it out or recovering from it. Ideas?
Also, I've been seeing a lot of the bigger/better guys at my powerlifting section of my university's gym spend an incredibly amount of time stretching with rollers before working out: should I be doing this too? How does one use the roller properly? Any advice?
My training log