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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:

Spoiler

Date: 4/22/16 8:00 AM
Lift: Military Press
Weight: 135 lbs
Score: 4
1RM: 153 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Hanging Leg Raises: Complete

Date: 4/28/16 7:23 AM
Lift: Military Press
Weight: 140 lbs
Score: 5
1RM: 163 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Hanging Leg Raises: Complete

Date: 5/4/16 8:19 AM
Lift: Military Press
Weight: 150 lbs
Score: 6
1RM: 180 lbs
Assistance: Joker Sets
Joker Sets: 170


Date: 4/23/16 9:00 AM
Lift: Deadlift
Weight: 250 lbs
Score: 5
1RM: 292 lbs

Date: 4/29/16 7:23 AM
Lift: Deadlift
Weight: 265 lbs
Score: 7
1RM: 327 lbs
Assistance: Big and Dumb - Deadlift
Deadlift: Complete

Date: 5/5/16 7:58 AM
Lift: Deadlift
Weight: 280 lbs
Score: 7
1RM: 345 lbs
Assistance: Joker Sets
Joker Sets: 365

Date: 4/24/16 8:02 AM
Lift: Bench Press
Weight: 160 lbs
Score: 10
1RM: 213 lbs

Date: 4/30/16 8:02 AM
Lift: Bench Press
Weight: 170 lbs
Score: 12
1RM: 238 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: Complete
Dumbbell Row: Complete

Date: 4/25/16 7:42 AM
Lift: Back Squat
Weight: 250 lbs
Score: 9
1RM: 325 lbs
Assistance: Big and Dumb - Back Squat
Back Squat: Complete
Leg Curl: Complete

Date: 5/1/16 8:05 AM
Lift: Back Squat
Weight: 265 lbs
Score: 10
1RM: 353 lbs

 

  • Like 5

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

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7 minutes ago, deftona said:

The Doctor is back. Following fur tha gainz. 

I decided not to sneak back in, not really my style.

 

tumblr_nmk7g8QDgX1tdy0nco1_500.gif

tumblr_o35wdsRrE11v9pb28o1_500.gif

  • Like 4

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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In other news, I found a tire to use in future training endeavors, just need to pick it up Saturday.

 

I'll take a picture with something useful for scale, but I'm getting the big one.  It's about shoulder height on me when standing on end and I'm 6'

IMG_982.jpg

  • Like 2

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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W00T for big tires!

Level 1 Nord  Epic Quest

STR 3 | DEX 3 | STA 2 | CON 3 | WIS 3.5 | CHA 4

Original Challenge | 1ST | 2nd | joining the bebopReturn to the rangers |

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"Crom, I have never prayed to you before. I have no tongue for it. No one, not even you, will remember if we were good men or bad. Why we fought, or why we died. All that matters is that two stood against many. That's what's important! Valor pleases you, Crom... so grant me one request. Grant me revenge! And if you do not listen, then to HELL with you!"  - Conan

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Woot!  Doc's back.  

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

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Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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Benched today. Did 180x11 for the regular workout then worked singles up to 245. Missed 255 by a little bit, got stuck about halfway up.

  • Like 2

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

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3 hours ago, jcsimmons said:

W00T for big tires!

Time to stop dicking around and by a sledgehammer 

  • Like 1

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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5 minutes ago, Doc Viking said:

Time to stop dicking around and by a sledgehammer 

 

Hell yeah

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

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Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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On ‎5‎/‎6‎/‎2016 at 4:28 AM, Doc Viking said:

In other news, I found a tire to use in future training endeavors, just need to pick it up Saturday.

 

I'll take a picture with something useful for scale, but I'm getting the big one.  It's about shoulder height on me when standing on end and I'm 6'

IMG_982.jpg

Changed to a better picture.  This is the tire standing next to a 6' fence

  • Like 2

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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Time for an update, this not having internet at home makes daily updates impossible.  Finished my first cycle of Wendler 5/3/1, it was pretty tough sticking to the deload week as I didn't feel I needed one.  I was mostly successful.  Meaning I didn't follow the weights exactly as prescribed but I kept them relatively low.  Once I finish work today I will be back at it for cycle 2.  Aside from my bench press deload day, I didn't do any extra assistance work.  I think in the future I will go by how I'm feeling, as long as I am recovering sufficiently I will add in some assistance work during my deload.

Spoiler

Date: 5/10/16 9:00 AM
Lift: Military Press (Deload)

Date: 5/11/16 8:16 AM
Lift: Deadlift (Deload)
 

Date: 5/6/16 8:27 AM
Lift: Bench Press
Weight: 180 lbs
Score: 11
1RM: 246 lbs
Assistance: Joker Sets
Joker Sets: 245

Date: 5/12/16 8:19 AM
Lift: Bench Press (Deload)
Assistance: Big and Dumb - Bench Press
Bench Press: 135#
Dumbbell Row: 135#

Date: 5/10/16 8:27 AM
Lift: Back Squat
Weight: 275 lbs
Score: 10
1RM: 367 lbs
Assistance: Joker Sets
Joker Sets: 370


Date: 5/13/16 8:22 AM
Lift: Back Squat (Deload)

 

  • Like 5

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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Also, for cycle 2, I used the highest weights I lifted during my joker sets in week 3 as my new maxes.  Since I obviously didn't add roughly 30lbs to my squat/bench/deadlift, I can only assume that my body has adjusted to pushing/pulling weight again and those are more realistic numbers than what I got by repping weight after 4 months off and estimating 1RM from that.  I can always adjust fire next cycle if this turns out to be too ambitious.

Rollo_gif.gif

  • Like 6

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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  • Like 3

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

Battle Log

Doodlie PVP Johari Window

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Didn't get any assistance lifts for deadlift this week.  My stomach wouldn't settle and I opted to cut my training short after the main work rather than risk vomiting mid-deadlift just so I could get some extra volume in. 

Spoiler

Date: 5/16/16 7:19 AM
Lift: Military Press
Weight: 135 lbs
Score: 10
1RM: 180 lbs
Assistance: Big and Dumb - Military Press
Military Press: 5 sets
Lat Pulldowns: 5x10 @140#
Hanging Leg Raises: Complete

Date: 5/17/16 7:22 AM
Lift: Deadlift
Weight: 285 lbs
Score: 7
1RM: 352 lbs

Date: 5/18/16 7:31 AM
Lift: Bench Press
Weight: 185 lbs
Score: 10
1RM: 247 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 135
Barbell Row: 135

 

  • Like 2

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

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Good call.  I'm sure deadlift vomiting does nothing for GAINZ. 

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

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Epic Quest Avatar Lifting profile | D&D Character Sheet

Accountibillibuddies: Doodlies setting the world alight

Roadmaps: 2016 | 2017 | 2018 | 2019 | 2020 | 2021

 

I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

Starting weight = 290.4; Current weight = 269; Total pounds lost: 21.4

 

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You're not getting sick are you? 

Good call on taking it easy. 

Doodlie for life, Pancake by choice
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Challenge 12, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18 

Challenges 2017: 19, 20, 21, 22, 23, 24, 25, 26, 27, 28

Challenges 2018: 29, 30, 31, 32, 3334, 35,

Challenges 2019: 36, 37, 38, 39, 40

 

Challenges 2020: 41, 42, 43, 44, 45

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On ‎5‎/‎20‎/‎2016 at 2:23 PM, Terah said:

You're not getting sick are you? 

Good call on taking it easy. 

Not getting sick, my stomach just wasn't agreeing with me that day.

  • Like 1

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

Battle Log

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Weekly Update:

Spoiler
Date: 5/22/16 7:57 AM
Lift: Military Press
Weight: 140 lbs
Score: 11
1RM: 191 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Lat Pull Downs: 140#
Hanging Leg Raises: Complete

Date: 5/28/16 7:51 AM
Lift: Military Press
Weight: 150 lbs
Score: 9
1RM: 195 lbs
Assistance: Big and Dumb - Military Press
Military Press: Complete
Lat Pull Downs: 150#

Date: 5/23/16 7:26 AM
Lift: Deadlift
Weight: 300 lbs
Score: 5
1RM: 350 lbs

Date: 5/24/16 7:33 AM
Lift: Bench Press
Weight: 200 lbs
Score: 8
1RM: 253 lbs
Assistance: Big and Dumb - Bench Press
Bench Press: 135#
Dumbbell Row: 145#

Date: 5/19/16 9:28 AM
Lift: Back Squat
Weight: 285 lbs
Score: 10
1RM: 380 lbs
Assistance: Big and Dumb - Back Squat
Back Squat: Complete
Leg Curl: 100#

Date: 5/25/16 7:21 AM
Lift: Back Squat
Weight: 300 lbs
Score: 9
1RM: 390 lbs
 

 

  • Like 2

A true warrior does not train tirelessly to fight, or to kill. A true warrior trains endlessly that he may return home alive.
-R. Calloway

 

Maybe the ultimate wound is the one that makes you miss the war you got it in.
- Sebastian Junger

 

Challenge 1, 2, 3, 4, 5, 6, 7, 8

Battle Log

Doodlie PVP Johari Window

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Are you in for the next doodlie pvp? We are going to play battleships.

You can find the sign in sheet here.

Doodlie for life, Pancake by choice
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Challenge 12, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18 

Challenges 2017: 19, 20, 21, 22, 23, 24, 25, 26, 27, 28

Challenges 2018: 29, 30, 31, 32, 3334, 35,

Challenges 2019: 36, 37, 38, 39, 40

 

Challenges 2020: 41, 42, 43, 44, 45

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