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Showing results for tags 'wendler 5/3/1'.
I started back in the gym a few weeks ago now that I've gotten mostly moved back and settled into my new job on night shift. Last year I ran Strong Lifts and while I enjoyed it I decided to try Wendler 5/3/1 this time around. My work schedule is a 4 day on 2 day off work week which suits Wendler's 4 day lifting template. Prior to starting I did max testing using the Epley calculator. My 1 Rep Max was estimated as: Military press: 175 Deadlift: 330 Bench: 210 Back Squat: 325 Weeks 1 and 2 I used the "Big and Dumb" assistance template to get more reps under the bar for the main lifts. For week 3 I'm doing "Joker Sets" which takes the max training weight for the day and adds a 5% increase to the weight for singles. Week 4 is deload, I probably won't do any assistance work so I can rest up for the next cycle. Starting next cycle I will begin C25K on my non lower body days and once I get moved to my permanent residence will likely move that to the non lower body days and 1st day off. The score listed is the reps completed on the last set and the joker sets the number is the weight of the last set I completed. Here is my log for the last 3 weeks:
A little background first. Was formerly here as Doc Viking, I opted to come back with a new name since I've moved and am changing up some of my training. I am formerly an Army Medic who left the military and stopped training due to turmoil/death in my family and general laziness coupled with drinking too much beer and steadily moved up to 345-350lbs, now down to 330lbs. Last couple challenges I've done were mostly lifting via Strong lifts, and some rucking. Since April I have been hitting the gym 4x/week and making good progress with Wendler 5/3/1, but now that I'm finally in my new residence I'm going to start adding some new training to keep things fresh. I obtained a massive tire and a sledgehammer, rescued a furry Ranger companion, have space for my heavy bag and broke my bicycle out of storage. I may have been a little overenthusiastic about my choice of tire as it's nearly as tall as I am and maybe 2 feet wide, it certainly outweighs me and even though I have built my lifts up quite a bit recently I'm not certain I can flip it too many times without risking injuring myself, hence the sledgehammer. Goals for this challenge are simple Continue to lift 4x/week use my tire (i.e. hammer swings, jump/step ups, and eventually set up a rig to drag/pull it) ride my bike or take my furry companion for walks 5x/week and hopefully build up to short jogs with him. I have a coworker that lives near me that is trying to lose some weight to help manage some health issues and to improve his job as a volunteer firefighter, While I haven't pushed him to joining me at the gym he has expressed interest in joining me for my second and third goal and has been waiting patiently these last 3 months while my house was being repaired from a flood to move to town. Also my younger sister lives close and has been bugging me hurry up and get moved so she can join me on bike rides. I welcome suggestions for other uses with my sledgehammer beyond the usual two-handed diagonal swings, overhead swings, and one-handed swings.