I'm Back

Okay, I took about a week and a half off to recover from the Maryland States Powerlifting Meet. The day was incredible and it not only validated my training thus far but really spiked my motivation to continue to train hard and get strong(er). I started my next programming session, John Wendler's 5/3/1 Program, which is the first REAL program I have followed for powerlifting (by real I mean, its a documented program used by many, previously we were programming our own routines). Here are the last (first) two days of training.


Tuesday
Deadlift:
1x5 @ 330#
1x5 @ 380#
1x7 @ 430#


Assistance Work:
Cleans
3x5 @ 135#


GHD Sit ups
3x10


Since I took a good while off with little to no serious exercise (I played hockey one time) I didn't want to over do it. The last set of deadlifts were difficult and I probably should have stopped at 6 reps. The seventh rep was rather ugly and I ran a risk of injuring myself, which I thankfully, did not. Since I had a bit of a scare and I was sure I did a number on my back I took it easy on the cleans. My original plan was to use 155#, still rather light, but opted against it, which I ultimately think was a good idea (because my back is thrashed!). As for the GHD sit ups, I knew that any number of these would leave me sore. I thought 30 reps would be the ultimate max-to-min ratio of benefit-to-soreness. I think I nailed this one, my abs are sore! Luckily, they are not going to put me out of commission. I will increase the reps as my training progresses.


Wednesday
Shoulder Press:
1x5 @ 120#
1x5 @ 140#
1x7 @ 160#


Assistance Work:
Barbell Shrugs
3x10 @ 275#


Dips
3x10 @ bodyweight


Again, its so hard for me not to give all I have on a set, I probably should have stopped after 6 reps but going into this program I wanted to shoot for 7 reps on my last set of 5. The shrugs were fine except my thumb has been out of the game (with regards to the "hook grip") for almost two weeks and the deadlifts and shrugs have beaten them up. Soon my calluses will be back. Dips went well also, I need to make sure I switch between rings and stationary dips to save my shoulders and elbows.