turo din sakin ni sir DS ung Box squats last GWO. baka gusto mo itry. sarap nun sa quads right after ng regular squats. 70 % ng weight ng regular squats ang ginagawa ko..
ang training max ko po ngayon sa back squat ay 90 lbs
Hmmmm... my take is start w/ box squats for now to learn how to sit back and also fire-up your hams/glutes right before going up. And train around 60-70% ng max mo 8-10 reps No need to go around 80-90% of your max since it's an assistance routine and also could be used as part of your hypertrophy sets. Paq medyo bumigat na poundage mo sa back squats ideally around 100+ lbs for your case then you can shift to pause squats eventually.
Wendler 531 (twice a week template)
Cycle 1 - Week 2 - Day 2 (Friday, October 25, 2013)
body weight = 74 kgs
Conventional Dead Lift
1st set - 122 lbs x 3 reps
2nd set - 137 lbs x 3 reps
3rd set - 157 lbs x 4 reps
Overhead Press
1st set - 44.5 lbs x 3 reps
2nd set - 52 lbs x 3 reps
3rd set - 57 lbs x 4 reps
Arm Exercise (no rest in between sets)
1st set - Tricep Push Down @ 100 lbs x 10 reps
2nd set - Hammer Curl @ 25 lbs x 8 reps
3rd set - Tricep Push Down @ 100 lbs x 10 reps
4th set - Hammer Curl @ 25 lbs x 8 reps
5th set - Tricep Push Down @ 100 lbs x 8 reps
6th set - Hammer Curl @ 25 lbs x 6 reps
Wendler 531 (twice a week template)
Cycle 1 - Week 3 - Day 1 (Monday, October 28, 2013)
body weight = forgot to measure
Back Squat
1st set - 72 lbs x 5 reps
2nd set - 77 lbs x 3 reps
3rd set - 87 lbs x 3 reps
Bench Press
1st set - 112 lbs x 5 reps
2nd set - 127 lbs x 3 reps
3rd set - 142 lbs x 4 reps
Stiff Leg Dead Lift
1st set - 82 lbs x 8 reps
2nd set - 82 lbs x 8 reps
3rd set - 82 lbs x 8 reps
Barbell Row
1st set - 82 lbs x 8 reps
2nd set - 92 lbs x 8 reps
3rd set - 92 lbs x 8 reps
Push Ups
1st set - body weight x 12 reps
2nd set - body weight x 10 reps
Training was great. I felt stronger in the Back Squat just by following the instructions in So You Think You Can Squat by Elite FTS. For the Bench Press, So You Think You Can Bench by Elite FTS was also a big help. I can now feel that I'm using leg drive.
Twice a week ang gamit ko due to my work and my studies
Ang importante ay gamitin mo kung ano ang akma sa schedule mo
Di pa finalized ang assistance lifts ko pero sure ball na ako sa stiff leg dead lift at barbell row. Basta dapat ay may gamit ang assistance lift na gagawin mo. The assistance lift should help build the main lifts
IMHO parang kulang lang sa volume. Try mo yung BBB na assistance. Yung variation ng main lift ang assistance mo for 5 sets of 10 reps. Bali pwedeng squat/squat or leg press or squat/ deadlift.
Wendler 531 (twice a week template)
Cycle 2 - Week 2 - Day 1 (Sunday, November 10, 2013)
body weight = did not measure, probably still ~166 lbs
Back Squat
1st set - 72 lbs x 3 reps
2nd set - 82 lbs x 3 reps
3rd set - 92 lbs x 5 reps
Bench Press
1st set - 107 lbs x 3 reps
2nd set - 122 lbs x 3 reps
3rd set - 137 lbs x 5 reps
Stiff Leg Dead Lift
1st set - 82 lbs x 12 reps
2nd set - 82 lbs x 12 reps
3rd set - 82 lbs x 10 reps
Barbell Row
1st set - 102 lbs x 8 reps
2nd set - 102 lbs x 8 reps
3rd set - 102 lbs x 8 reps
Push Ups
1st set - body weight x 10 reps
2nd set - body weight x 10 reps
3rd set - body weight x 10 reps
I feel stronger in the Back Squat now. I think I could have done a 6th rep in the last set but I decided to be conservative. I have also followed Matt Wenning's advice to avoid looking at the mirror when setting up for the Back Squat
The Bench Press felt great and I can feel I'm now using leg drive as shown in the Elite FTS instructional video
Wendler 531 (twice a week template)
Cycle 2 - Week 3 - Day 1 (SUnday, November 17, 2013)
body weight = 166 lbs
MAIN LIFTS
Back Squat
1st set - 77 lbs x 5 reps
2nd set - 87 lbs x 3 reps
3rd set - 97 lbs x 4 reps
Bench Press
1st set - 114.5 lbs x 5 reps
2nd set - 132 lbs x 3 reps
3rd set - 147 lbs x 3 reps
ASSISTANCE LIFTS
Stiff Leg Dead Lift
1st set - 82 lbs x 10 reps
2nd set - 82 lbs x 10 reps
3rd set - 82 lbs x 10 reps
Barbell Row
1st set - 102 lbs x 9 reps
2nd set - 102 lbs x 9 reps
3rd set - 102 lbs x 9 reps
Overhead Press
1st set - 42 lbs x 10 reps
2nd set - 42 lbs x 10 reps
3rd set - 42 lbs x 10 reps
As stated in Beyond 531, the Press and the Bench Press can be used as assistance lifts. Press as an assistance lift on Bench Press day and Bench Press as an assistance lift on Press day. I will experiment with it and see how it affects the main lifts
Workout was great. I have now exceeded my best record in back squat before I started Wendler 531 training. From 90 lbs @ 4 reps to 97 lbs @ 4 reps. I could have done probably a 5th rep or 6th rep but I backed off
Wendler 531 (twice a week template)
Cycle 2 - Week 3 - Day 2 (Thursday, November 21, 2013)
body weight = 165 lbs (measured upon waking up in the morning)
MAIN LIFTS
Conventional Dead Lift
1st set - 137 lbs x 5 reps
2nd set - 154.5 lbs x 3 reps
3rd set - 174.5 lbs x 3 reps
Overhead Press
1st set - 52 lbs x 5 reps
2nd set - 62 lbs x 3 reps
3rd set - 67 lbs x 4 reps
ASSISTANCE LIFTS
Front Squat
1st set - 52 lbs x 8 reps
2nd set - 52 lbs x 10 reps
3rd set - 52 lbs x 10 reps
Chin Ups
1st set - body weight x 4 reps
2nd set - body weight x 4 reps
3rd set - body weight x 4 reps
Barbell Bench Press
1st set - 92 lbs x 10 reps
2nd set - 92 lbs x 10 reps
3rd set - 102 lbs x 10 reps
I feel like crap before the workout but I'm surprised the crappy feeling was gone after the 1st set of Dead Lift. In the last set, I felt I could do more than 3 reps but decided to stop at 3 reps. I'm excited to break my past record of 177 lbs x 6 reps.
I'm still on Intermittent Fasting but I don't train in the fasted state anymore.
I think I'm stronger than when I started Wendler 531. It's true that one does not have to train at maximal level to gain strength
Wendler 531 (twice a week template)
Cycle 3 - Week 1 - Day 2 (Wednesday, November 27, 2013)
body weight = ???
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
1st set - 127 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 147 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 167 lbs x 6 reps (85% of TM x 5 reps or more)
Military Press
1st set - 52 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 57 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 67 lbs x 6 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Barbell Bench Press
1st set - 102 lbs x 10 reps (60% of TM x 10 reps)
2nd set - 102 lbs x 10 reps (60% of TM x 10 reps)
3rd set - 102 lbs x 10 reps (60% of TM x 10 reps)
I was really tired from attending the IIEE Convention 2013 at SMX. On my way home, I can really feel the tiredness. I still decided to lift and was able to lift the prescribed weights and reps. Rest between working sets is 3 to 5 minutes
Only did Bench Press as an assistance lift since I'm really tired. Rest between working sets is 1 minute
Wendler 531 (twice a week template)
Cycle 3 - 3x3 Week - Day 1 (Sunday, December 01, 2013)
body weight = 174 lbs
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
1st set - 82 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 92 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 102 lbs x 5 reps (90% of TM x 3 reps or more)
Bench Press
1st set - 112 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 127 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 142 lbs x 5 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
1st set - 87 lbs x 8 reps
2nd set - 87 lbs x 8 reps
3rd set - 87 lbs x 8 reps
Barbell Row
1st set - 107 lbs x 8 reps
2nd set - 107 lbs x 8 reps
3rd set - 107 lbs x 8 reps
Military Press
1st set - 42 lbs x 10 reps (55% of TM x 10 reps)
2nd set - 42 lbs x 10 reps (55% of TM x 10 reps)
3rd set - 42 lbs x 10 reps (55% of TM x 10 reps)
Chin Up
1st set - body weight x 6 reps
2nd set - body weight x 4 reps
Workout was great despite having a f*cked up sleep for the past 3 days. I was able to do the prescribed reps for the main lifts. Rest period for main lifts is 3 to 5 minutes
For the assistance lifts except chin up, rest period was 1 minute. Rest period for Chin Up is ~3 minutes since I have gotten heavier. Most of the weight gain is probably fat but it's ok
I am not training in the fasted state anymore since the 2nd cycle of Wendler 531. Fasted training sucks when paired with high volume training. I noticed that I can now do 4 assistance lifts despite there are 2 main lifts in the same training day. I still fast for 16 hours a day but I do it for the purpose of minimizing fat gain
Comments
http://anthonymychal.com/2012/12/7-sleep-tactics-that-dont-suck/
http://robertsontrainingsystems.com/blog/stress-the-real-epidemic/
I have just created a thread, Sleep Problems Q&A
It's in the General Health section
baka bukas na lang ako magbuhat, holiday naman
bukas ko na lalamunin yung Goldilocks egg pie. ha ha
Cycle 1 - Week 2 - Day 1 (Tuesday, October 15, 2013)
body weight = 161 lbs
Back Squat
1st set - 64.5 lbs x 3 reps
2nd set - 74.5 lbs x 3 reps
3rd set - 84.5 lbs x 4 reps
Bench Press
1st set - 104.5 lbs x 3 reps
2nd set - 122 lbs x 3 reps
3rd set - 134.5 lbs x 4 reps
Pause Squat
1st set - 42 lbs x 5 reps
2nd set - 42 lbs x 5 reps
Barbell Row
1st set - 84.5 lbs x 10 reps
2nd set - 84.5 lbs x 10 reps
2nd set - 84.5 lbs x 10 reps
Push Ups
1st set - body weight x 12 reps
So You Think You Can Squat (Parts 1-5)
http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/
So You Think You Can Bench (Parts1-7)
http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/
So You Think You Can Deadlift? (Part 9)
http://articles.elitefts.com/training-articles/so-you-think-you-can-deadlift-part-9/
Hmmmm... my take is start w/ box squats for now to learn how to sit back and also fire-up your hams/glutes right before going up. And train around 60-70% ng max mo 8-10 reps No need to go around 80-90% of your max since it's an assistance routine and also could be used as part of your hypertrophy sets. Paq medyo bumigat na poundage mo sa back squats ideally around 100+ lbs for your case then you can shift to pause squats eventually.
Cycle 1 - Week 2 - Day 2 (Friday, October 25, 2013)
body weight = 74 kgs
Conventional Dead Lift
1st set - 122 lbs x 3 reps
2nd set - 137 lbs x 3 reps
3rd set - 157 lbs x 4 reps
Overhead Press
1st set - 44.5 lbs x 3 reps
2nd set - 52 lbs x 3 reps
3rd set - 57 lbs x 4 reps
Arm Exercise (no rest in between sets)
1st set - Tricep Push Down @ 100 lbs x 10 reps
2nd set - Hammer Curl @ 25 lbs x 8 reps
3rd set - Tricep Push Down @ 100 lbs x 10 reps
4th set - Hammer Curl @ 25 lbs x 8 reps
5th set - Tricep Push Down @ 100 lbs x 8 reps
6th set - Hammer Curl @ 25 lbs x 6 reps
Push Ups
1st set - body weight x 12 reps
Cycle 1 - Week 3 - Day 1 (Monday, October 28, 2013)
body weight = forgot to measure
Back Squat
1st set - 72 lbs x 5 reps
2nd set - 77 lbs x 3 reps
3rd set - 87 lbs x 3 reps
Bench Press
1st set - 112 lbs x 5 reps
2nd set - 127 lbs x 3 reps
3rd set - 142 lbs x 4 reps
Stiff Leg Dead Lift
1st set - 82 lbs x 8 reps
2nd set - 82 lbs x 8 reps
3rd set - 82 lbs x 8 reps
Barbell Row
1st set - 82 lbs x 8 reps
2nd set - 92 lbs x 8 reps
3rd set - 92 lbs x 8 reps
Push Ups
1st set - body weight x 12 reps
2nd set - body weight x 10 reps
Training was great. I felt stronger in the Back Squat just by following the instructions in So You Think You Can Squat by Elite FTS. For the Bench Press, So You Think You Can Bench by Elite FTS was also a big help. I can now feel that I'm using leg drive.
4x a week
3x a week
2x a week
Twice a week ang gamit ko due to my work and my studies
Ang importante ay gamitin mo kung ano ang akma sa schedule mo
Di pa finalized ang assistance lifts ko pero sure ball na ako sa stiff leg dead lift at barbell row. Basta dapat ay may gamit ang assistance lift na gagawin mo. The assistance lift should help build the main lifts
Cycle 1 - Week 3 - Day 2 (Wednesday, October 30, 2013)
body weight = ???
Conventional Dead Lift
1st set - 132 lbs x 5 reps
2nd set - 147 lbs x 3 reps
3rd set - 164.5 lbs x 3 reps
Overhead Press
1st set - 52 lbs x 5 reps
2nd set - 57 lbs x 3 reps
3rd set - 62 lbs x 5 reps
Sumo Dead Lift
1st set - 82 lbs x 10 reps
2nd set - 82 lbs x 10 reps
Barbell Row
1st set - 97 lbs x 8 reps
2nd set - 97 lbs x 8 reps
Chin Ups
1st set - body weight x 7 reps
Push Ups
1st set - body weight x 9 reps
2nd set - body weight x 12 reps
Cycle 2 - Week 1 - Day 1 (Monday, November 04, 2013)
body weight = 166 lbs
Back Squat
1st set - 67 lbs x 5 reps
2nd set - 77 lbs x 5 reps
3rd set - 87 lbs x 6 reps
Bench Press
1st set - 102 lbs x 5 reps
2nd set - 114.5 lbs x 5 reps
3rd set - 132 lbs x 8 reps
Stiff Leg Dead Lift
1st set - 87 lbs x 8 reps
2nd set - 87 lbs x 8 reps
3rd set - 87 lbs x 8 reps
Barbell Row
1st set - 92 lbs x 9 reps
2nd set - 92 lbs x 9 reps
3rd set - 92 lbs x 9 reps
Chin Ups
1st set - body weight x 7 reps
Push Ups
1st set - body weight x 10 reps
2nd set - body weight x 10 reps
3rd set - body weight x 7 reps
Cycle 2 - Week 1 - Day 2 (Thursday, November 07, 2013)
body weight = 166 lbs
Conventional Dead Lift
1st set - 122 lbs x 5 reps
2nd set - 137 lbs x 5 reps
3rd set - 157 lbs x 6 reps
Overhead Press
1st set - 47 lbs x 5 reps
2nd set - 52 lbs x 5 reps
3rd set - 62 lbs x 6 reps
Sumo Dead Lift
1st set - 92 lbs x 8 reps
2nd set - 92 lbs x 8 reps
3rd set - 92 lbs x 8 reps
Barbell Row
1st set - 92 lbs x 10 reps
2nd set - 92 lbs x 10 reps
Chin Ups
1st set - body weight x 6 reps
Push Ups
1st set - body weight x 10 reps
2nd set - body weight x 10 reps
Cycle 2 - Week 2 - Day 1 (Sunday, November 10, 2013)
body weight = did not measure, probably still ~166 lbs
Back Squat
1st set - 72 lbs x 3 reps
2nd set - 82 lbs x 3 reps
3rd set - 92 lbs x 5 reps
Bench Press
1st set - 107 lbs x 3 reps
2nd set - 122 lbs x 3 reps
3rd set - 137 lbs x 5 reps
Stiff Leg Dead Lift
1st set - 82 lbs x 12 reps
2nd set - 82 lbs x 12 reps
3rd set - 82 lbs x 10 reps
Barbell Row
1st set - 102 lbs x 8 reps
2nd set - 102 lbs x 8 reps
3rd set - 102 lbs x 8 reps
Push Ups
1st set - body weight x 10 reps
2nd set - body weight x 10 reps
3rd set - body weight x 10 reps
I feel stronger in the Back Squat now. I think I could have done a 6th rep in the last set but I decided to be conservative. I have also followed Matt Wenning's advice to avoid looking at the mirror when setting up for the Back Squat
The Bench Press felt great and I can feel I'm now using leg drive as shown in the Elite FTS instructional video
Cycle 2 - Week 2 - Day 2 (Thursday, November 14, 2013)
body weight = 167 lbs
MAIN LIFTS
Conventional Dead Lift
1st set - 127 lbs x 3 reps
2nd set - 147 lbs x 3 reps
3rd set - 164.5 lbs x 5 reps
Overhead Press
1st set - 52 lbs x 3 reps
2nd set - 57 lbs x 3 reps
3rd set - 64.5 lbs x 5 reps
ASSISTANCE LIFTS
Front Squat
1st set - 52 lbs x 5 reps
2nd set - 62 lbs x 10 reps
3rd set - 62 lbs x 10 reps
Chin Ups
1st set - body weight x 4 reps
2nd set - body weight x 4 reps
3rd set - body weight x 4 reps
Barbell Bench Press
1st set - 82 lbs x 10 reps
2nd set - 92 lbs x 10 reps
3rd set - 102 lbs x 10 reps
Cycle 2 - Week 3 - Day 1 (SUnday, November 17, 2013)
body weight = 166 lbs
MAIN LIFTS
Back Squat
1st set - 77 lbs x 5 reps
2nd set - 87 lbs x 3 reps
3rd set - 97 lbs x 4 reps
Bench Press
1st set - 114.5 lbs x 5 reps
2nd set - 132 lbs x 3 reps
3rd set - 147 lbs x 3 reps
ASSISTANCE LIFTS
Stiff Leg Dead Lift
1st set - 82 lbs x 10 reps
2nd set - 82 lbs x 10 reps
3rd set - 82 lbs x 10 reps
Barbell Row
1st set - 102 lbs x 9 reps
2nd set - 102 lbs x 9 reps
3rd set - 102 lbs x 9 reps
Overhead Press
1st set - 42 lbs x 10 reps
2nd set - 42 lbs x 10 reps
3rd set - 42 lbs x 10 reps
As stated in Beyond 531, the Press and the Bench Press can be used as assistance lifts. Press as an assistance lift on Bench Press day and Bench Press as an assistance lift on Press day. I will experiment with it and see how it affects the main lifts
Workout was great. I have now exceeded my best record in back squat before I started Wendler 531 training. From 90 lbs @ 4 reps to 97 lbs @ 4 reps. I could have done probably a 5th rep or 6th rep but I backed off
Cycle 2 - Week 3 - Day 2 (Thursday, November 21, 2013)
body weight = 165 lbs (measured upon waking up in the morning)
MAIN LIFTS
Conventional Dead Lift
1st set - 137 lbs x 5 reps
2nd set - 154.5 lbs x 3 reps
3rd set - 174.5 lbs x 3 reps
Overhead Press
1st set - 52 lbs x 5 reps
2nd set - 62 lbs x 3 reps
3rd set - 67 lbs x 4 reps
ASSISTANCE LIFTS
Front Squat
1st set - 52 lbs x 8 reps
2nd set - 52 lbs x 10 reps
3rd set - 52 lbs x 10 reps
Chin Ups
1st set - body weight x 4 reps
2nd set - body weight x 4 reps
3rd set - body weight x 4 reps
Barbell Bench Press
1st set - 92 lbs x 10 reps
2nd set - 92 lbs x 10 reps
3rd set - 102 lbs x 10 reps
I feel like crap before the workout but I'm surprised the crappy feeling was gone after the 1st set of Dead Lift. In the last set, I felt I could do more than 3 reps but decided to stop at 3 reps. I'm excited to break my past record of 177 lbs x 6 reps.
I'm still on Intermittent Fasting but I don't train in the fasted state anymore.
I think I'm stronger than when I started Wendler 531. It's true that one does not have to train at maximal level to gain strength
Cycle 3 - Week 1 - Day 1 (SUnday, November 24, 2013)
body weight = ???
MAIN LIFTS
Back Squat
1st set - 72 lbs x 5 reps
2nd set - 84.5 lbs x 5 reps
3rd set - 94.5 lbs x 6 reps
Bench Press
1st set - 102 lbs x 5 reps
2nd set - 122 lbs x 5 reps
3rd set - 134.5 lbs x 6 reps
ASSISTANCE LIFTS
Stiff Leg Dead Lift
1st set - 87 lbs x 8 reps
2nd set - 87 lbs x 8 reps
3rd set - 87 lbs x 8 reps
Barbell Row
1st set - 102 lbs x 10 reps
2nd set - 102 lbs x 10 reps
3rd set - 102 lbs x 10 reps
Military Press
1st set - 44.5 lbs x 10 reps
2nd set - 44.5 lbs x 10 reps
3rd set - 44.5 lbs x 9 reps
A 1-minute rest between sets of the ASSISTANCE LIFTS felt very taxing. I even failed to get a 10th rep in the last set of Military Press
Cycle 3 - Week 1 - Day 2 (Wednesday, November 27, 2013)
body weight = ???
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
1st set - 127 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 147 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 167 lbs x 6 reps (85% of TM x 5 reps or more)
Military Press
1st set - 52 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 57 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 67 lbs x 6 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Barbell Bench Press
1st set - 102 lbs x 10 reps (60% of TM x 10 reps)
2nd set - 102 lbs x 10 reps (60% of TM x 10 reps)
3rd set - 102 lbs x 10 reps (60% of TM x 10 reps)
I was really tired from attending the IIEE Convention 2013 at SMX. On my way home, I can really feel the tiredness. I still decided to lift and was able to lift the prescribed weights and reps. Rest between working sets is 3 to 5 minutes
Only did Bench Press as an assistance lift since I'm really tired. Rest between working sets is 1 minute
Cycle 3 - 3x3 Week - Day 1 (Sunday, December 01, 2013)
body weight = 174 lbs
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
1st set - 82 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 92 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 102 lbs x 5 reps (90% of TM x 3 reps or more)
Bench Press
1st set - 112 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 127 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 142 lbs x 5 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
1st set - 87 lbs x 8 reps
2nd set - 87 lbs x 8 reps
3rd set - 87 lbs x 8 reps
Barbell Row
1st set - 107 lbs x 8 reps
2nd set - 107 lbs x 8 reps
3rd set - 107 lbs x 8 reps
Military Press
1st set - 42 lbs x 10 reps (55% of TM x 10 reps)
2nd set - 42 lbs x 10 reps (55% of TM x 10 reps)
3rd set - 42 lbs x 10 reps (55% of TM x 10 reps)
Chin Up
1st set - body weight x 6 reps
2nd set - body weight x 4 reps
Workout was great despite having a f*cked up sleep for the past 3 days. I was able to do the prescribed reps for the main lifts. Rest period for main lifts is 3 to 5 minutes
For the assistance lifts except chin up, rest period was 1 minute. Rest period for Chin Up is ~3 minutes since I have gotten heavier. Most of the weight gain is probably fat but it's ok
I am not training in the fasted state anymore since the 2nd cycle of Wendler 531. Fasted training sucks when paired with high volume training. I noticed that I can now do 4 assistance lifts despite there are 2 main lifts in the same training day. I still fast for 16 hours a day but I do it for the purpose of minimizing fat gain