Wendler 5,3,1
cycle 1
week 1
I'm back on it! I kicked off the year by starting my first cycle on Wendler 5,3,1 and it was brilliant. My own programming has been working well but I wanted a change and I've always fancied the 5,3,1 method.
I weighed myself this morning and came in at 68.3kg - so I've actually lost weight over Christmas. I think this must have been because I was hitting close to 3500kcals a day in the weeks leading up to Christmas and then I was ill for a week. I just ate crap over the holidays but I was probably only eating around 2500kcals worth of crap, lol. I win!
Last nights session went like this -
Squats
Warm up
5x45kg
5x55kg
3x65kg
Working Sets
5x70kg
5x80kg
5+x90kg (11 reps @ 85% of training 1rm )
I managed 11 reps. I think I could have got a few more but I was out of the rack and had no spotter, I'd usually just go to failure and dump the bar but I was in a different gym last night and I was already getting funny looks for doing legs and not arms.
Shoulder Press
Warm up
5x25kg
5x30kg
5x35kg
Working Sets
5x40kg
5x45kg
5+x50kg (11 reps @ 85% of training 1rm)
After my few weeks off I was expecting to be weak but surprisingly I felt good, the shoulder press has always been a weakness of mine but now it feels like i'm getting somewhere. The speed of the press is what impressed me the most, I've never been that quick and sometimes I hit a sticking point, last night I was like a pneumatic piston ;)
This is how I'm looking after Christmas I'm 68.3kg, I'll get a better picture for the next post. I feel really good at the moment, weighting 68kg in January is a first as I'm usually around 75-78kg. With that in mind I have no intention of doing a 'cut' this year, I feel happy with my conditioning so I'm going to carry on eating and getting stronger. At most change the food I'm eating but that wont involve a drop in kcals.
I hope everyone had a good Christmas and New Year
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