Went for a 2 mile run Tuesday evening pretty good though I'm way off where I was...stamina wise this time last year, which is to be expected.
This effected my lower day, pretty short sighted of me really, thought the 2 miles wouldn't hinder me much. Wrong.Cycle 1 week 1 (3x5)Main lift:
Deadlift: These were used as a pre squat warm up as I'm not programming them, all 5 reps 60kg 70kg 80kg 100kg x2
Squats: 82.5kg 95kg 107.5kgAssistance:
Front squats: 50kg x10 60kg x10 70kg x10
I should of done some hamstring curls/reverse hypers but couldn't be fucked.Summary:
Awful session, packed up twice & had to tell myself to man up. The run the day before was badly timed, Even the 95kg on squats felt heavy which was fucking awful...Crap & was hating every second of it!
So today I did something other than 5/3/1........WTF
Basically lately I have slowly become less & less motivated to train. Maybe the aches have gotten the better of me. The new role at work leaving me very tired as well. Boredom? Can't put my finger on it right now so I thought I'd give this a shot todayhttp://www.bodybuilding.com/fun/marine- ... e-gym.html
1) It's Matt 'Kroc' Kroczaleski 2) The man who invented Kroc rows 3) Jim Wendler is a fan/friend so that's good enough for me. I like the style of the progression on the main lifts but there is a lot of assistance which, I'm not a huge fan of. But it was still worth trying for one session. I left out the dumbbell pressing,Don't like them & the close grip (did these Monday)Main lift
Bench press: couple of warm up sets then 65kg 5x10 (as shown in the progression chart working off 60% of 1rm)Assistance
Incline bench: 50kg 2x8 40kg 1x8
Cable flyes (decline version): 3x10
Tricep push downs: 3x10
Tricep cable kick backs (dumbbell feel awkward for me): 3x20Summary:
Was nice to do something different, I will admit. The program as a whole has a lot of volume. Can see why it is meant to be for advanced lifters. Right now I'm unsure as what I should do. I may use this, I may use 5/3/1 & add in some of the ideas, like rotating assistance each week.
What I do know is that I need to cut down on barbell work, for a while. Things to mull over for a few days before Monday hits.
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler