My training log

If you can still find the pseudo. Phenylephrine is basically all that's about these days, even when you ask for 'Original'.

I'll still take ibuprofen over the rest though, although I need the cold medicine's at the end of it to unblock my nose when I'm not exercising.
 
Yeah found some generic brand that still has it. Had to show id though which they scanned to the database. So obviously there's a limit as to how much you can buy.
 
Tue 23/7

Wave 2 - week 2


DL - 70kgx5, 90kgx5, 110kgx3, (wu) 125kgx3, 145kgx3, 165kgx11

Squat - Skipped

K2E - Skipped


After another very physical (endurance type) day at work and with this nasty flue, I again decided to only do the main lift. I might do the assistance work tomorrow morning at work if I'm up to it.
 
Dunno at this time. I've been dabbling with 180 in the past and I think I'm back up there. With this Wendler program I will hit 180 again in a month. If I would continue along those percentage based weight increases, it'll be another 2 months before I get to attempt 200kg. Slow and steady... So we'll see.
 
Yeh I'm familiar w/the program.

Not a massive fan, but most programs tend to occupy about 80% of what you need and everyone ends up tailoring that last 20% to their own liking, be it load, selection, frequency etc.
 
It's fairly "strict" in terms of loading and volume with the percentage based weight calculations. It follows a linear progression much like HST, although uses a lot more zig-zag with one week 5's next 3's and so on. I did it a few years ago and only been at it for 5 weeks now so it's still early days.

Why you not a fan?
 
I *think* (edit) the assistance work is bit over-valued myself.

I suppose it's more of a pragmatic rationale than anything, it just all adds up time-wise.

Something in its favour (IMO) is that just goes straight to heavy work. I haven't grown on 10s-8s for a while, even with sizeable SDs (although the 10s are greatly for prepping for heavies, therefore assisting indirectly in hypertrophy). And getting stuck into 6RM+ range is where it counts IMO.
 
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Yeah those are the two things that appeal to me. The bbb version offers the best of both worlds in that the main 5/3/1 work utilises heavy weights which (in theory) induces myofibrilar hypertrophy and the 5x10 assistance work induces sarcoplastic hypertrophy (if I understand it correctly). When swapping the assistance work around and doing the opposite lift to the main lift, I get frequent exposure much like with hst.

My concern though is would the heavy lifts render the lighter assistance work useless?
 
The assistance work is meant to make your heavy lifts better, so it's an indirect way of contributing to hypertrophy. And, as you note, there's a potential sarcoplasmic boost (glycogen + water).

It won't induce true hypertrophy (so to speak), no.
 
Fri 26/7

Wave 2 - week 2


Bench - 35kgx5, 45kgx5, 55kgx3, (wu) 65kgx3, 75kgx3, 80kgx9

Landmine press - 20kgx10, 30kgx10,10

Landmine row - 30kgx10, 40kgx10,10, 50kgx10


Cut it very short today as I still feel crap. Worked up to a nice fevery sweat...
 
Sat 27/7

Wave 2 - week 2


Squat - 50kgx5, 60kgx5, 75kgx3, (wu) 85kgx3, 100kgx3, 110kgx7

DL - 100kgx5, 110kgx10,10,10,10,10

Ab-wheel - BWx10,10

BB shrugs - 60kgx20, 80kgx20,20


Felt much better today.
 
Mon 29/7

Wave 2 - week 3


Landmine press - 10kgx10, 20kgx5, 30kgx3, 40kgx5, 45kgx3, 50kgx8

Bench press - 40kgx5, 60kgx10,10,10,10,10

Chins - BWx5, 5kgx10,10,10,10,10 (mixed grip)

Hammer curls - 20kgx8,8

Dips - 15kgx7,7

DB lateral raise - 5kgx15,15

Shrugs - 2x20kg plates x100 (one each hand)


Supersetted chins with the bench again, all sets unbroken. Whilst doing a quick warm up set for the dips, my nose started dripping blood. It stopped as quickly as it came on, so I continued.
 
Tue 30/7

Wave 2 - week 3


DL - 70kgx5, 90kgx5, 110kgx3, (wu) 135kgx5, 155kgx3, 175kgx9 rep pr

Squat - 60kgx5, 80kgx10,10,10,10,10

K2E - BWx12,12

Shrugs - 80kgx25, 110kgx20,20


I'm 2/3rds into this Wendler challenge. This is the 5/3/1 week and I have one more set of 5's week, 3's week and then the last 5/3/1 week.

I got a 4 rep pr on the DL (as of end of last hst cycle) which I'm pretty happy about. Squats were quite challenging after, to say the least. Shrugs are coming back to what they used to be. So far so good.
 
Thu 1/8/13

Wave 2 - week 3


Bench press - 35kgx5, 45kgx5, 55kgx3, (wu) 70kgx5, 75kgx3, 85kgx8

Landmine press - 30kgx10, 40kgx10,10, 45kgx10,10

Landmine row - 50kgx10,10,10,10

Hammer curl - 20kgx8,7

Dips - 15kgx9,7

DB lateral raise - 5kgx12,12

Shrugs - 2x20kg plate x100 (one each hand)


Did a quick snappy bench press w/o in the morning at work. Had a quite physical training day at work and did the rest of the w/o tonight.
 
Fri 2/8

Wave 2 - week 3


Squat - 50kgx5, 60kgx5, 75kgx3 (wu) 90kgx5, 105kgx3, 115kgx8

DL - 80kgx5, 115kgx10,10,10,10,10

Ab wheel - BWx15,15,15
 
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