5/3/1 – C4W2 – Squat

Squat:  5×110 + 5×135 + 3×165 + 3×190 + 3×225 + 3×245
BBB Deadlift 50%:  5×85 + 3×115 + 5x10x135

Stationary Bike:  20 minute hill intervals


5/3/1 – C4W1 – Bench

Weight:  184lbs

Bench:  5×65 + 5×75+ 3×95 + 5×100 + 5×115 + 13×130 (195.08 1RM)
BBB Press 50%:  3x10x55

Dips:  5xBW + 5xBW+5 + 5xBW+15
DB Bench:  3x8x35lb
DB Fly:  10×10 + 10×15 + 10×20
Pushups:  11/8/8/6

Cycling:  2.0 miles

Switching things up ever so slightly.  Still 5/3/1 and also still BBB 3-month challenge.  But, switching out some of the accessories for more bodybuilding style lifting.  I still get my BBB in, but I’m tweaking the additional accessories to tailor more of a bodybuilding template.

The tweaked additional accessories were pulled from the bodybuilding template here:  http://www.jimwendler.com/2012/09/531-and-bodybuilding/

Week 30 – 5/3/1 – Day 101

Cycle #5
Week 1 Day 3

5/3/1 Bench:  3×100, 3×115, 8×135
BBB Bench:  5x10x80
Core:  5xF Situps + 2×10 Lying Leg Raises
Conditioning:  Cycling intervals 20min.

Foam rolling was agonizing.  DOMs finally kicked in today and my legs were just in pain when I was rolling them out.  I do a full out 10-15 minute work out now.  Agile 8, leg swings, arm swings.  Bench press felt very easy.  Used a powerlifters arch for the last set.  My right arm/pec/shoulder was working harder than my left, especially once the fatigue started setting in during the Boring But Big assistance.

No more running or walking for at least a month to see how my left knee does.  Chrondromalacia patella is a common problem among athletes that run a lot.  Doctor’s diagnosis says that my knee join felt very smooth, no crunchiness that is normally associated with this problem.  But, of course, he recommended I avoid any walking, running or jumping for another month to 6 weeks or so.  With this in mind, I have to get a bit creative on cardio.  Interval cycling was the recommended temporary alternative.  I did 20 minutes of interval cycling- wasn’t too bad.  Definitely expected worse, but then again, my interval running on the treadmill were pretty ridiculous.