Woolfie's workouts
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Week 1 Day 1
Military press
30 x 5
37.5 x 5
45 x 3
52.5 x 3
60 x 3
65 x 3
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
Military press
30 x 5
37.5 x 5
45 x 3
52.5 x 3
60 x 3
65 x 3
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
Week 1 Day 2 (4/9/12)
Deadlifts
72.5 x 5
90 x 5
110 x 3
127.5 x 3
145 x 3
170 x 1
185 x 1
162.5 x 3
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Crunches
5 x 10
5 x 10
5 x 10
Late night session after a week of 12 hour shifts (should've been done on monday too), felt s**t but all the lifts felt fine regardless.
Plan is to just do the prescribed reps along with the singles this cycle, just like Mr Wendler recommends. We'll see how it goes....
Deadlifts
72.5 x 5
90 x 5
110 x 3
127.5 x 3
145 x 3
170 x 1
185 x 1
162.5 x 3
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Crunches
5 x 10
5 x 10
5 x 10
Late night session after a week of 12 hour shifts (should've been done on monday too), felt s**t but all the lifts felt fine regardless.
Plan is to just do the prescribed reps along with the singles this cycle, just like Mr Wendler recommends. We'll see how it goes....
Week 1 Day 3
Bench press
50 x 5
60 x 5
72.5 x 3
85 x 3
97.5 x 3
112.5 x 1
122.5 x 1
107.5 x 3
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Easy peasy and so tempted to do max reps on the 107.5 hmm....
Bench press
50 x 5
60 x 5
72.5 x 3
85 x 3
97.5 x 3
112.5 x 1
122.5 x 1
107.5 x 3
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Easy peasy and so tempted to do max reps on the 107.5 hmm....
Week 1 Day 4
Squats
65 x 5
80 x 5
95 x 3
112.5 x 3
127.5 x 3
150 x 1
162.5 x 1
142.5 x 3
80 x 10
Squats felt good today but should've been done on friday so I don't know if it's the lack of max reps this cycle or the extra recovery time (or both) that's given me my superpowers today.
Gotta do military press tonight (should've been yesterday) and deadlifts are due tomorrow which could be a struggle!
Might ease the deadlifts into tuesday and try to get back into routine from there
Squats
65 x 5
80 x 5
95 x 3
112.5 x 3
127.5 x 3
150 x 1
162.5 x 1
142.5 x 3
80 x 10
Squats felt good today but should've been done on friday so I don't know if it's the lack of max reps this cycle or the extra recovery time (or both) that's given me my superpowers today.
Gotta do military press tonight (should've been yesterday) and deadlifts are due tomorrow which could be a struggle!
Might ease the deadlifts into tuesday and try to get back into routine from there
Week 2 Day 2
Deadlifts
72.5 x 5
90 x 5
110 x 3
117.5 x 5
135 x 5
155 x 5
No time for assistance stuff today.
I know this is supposed to be an easy week but this session was ridiculously easy and I feel like I've sold myself short today big time. Hmm. http://smilearchive.com/s/contrib/ruinkai/dazeda.gif
Deadlifts
72.5 x 5
90 x 5
110 x 3
117.5 x 5
135 x 5
155 x 5
No time for assistance stuff today.
I know this is supposed to be an easy week but this session was ridiculously easy and I feel like I've sold myself short today big time. Hmm. http://smilearchive.com/s/contrib/ruinkai/dazeda.gif
Week 2 Day 3
Bench press
Bar x lots
50 x 5
60 x 5
72.5 x 3
80 x 5
90 x 5
102.5 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Boring and easy! Just hope this makes for good lifts next week.
Bench press
Bar x lots
50 x 5
60 x 5
72.5 x 3
80 x 5
90 x 5
102.5 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Boring and easy! Just hope this makes for good lifts next week.
Week 2 Day 4
Squats
65 x 5
80 x 5
95 x 3
102.5 x 5
120 x 5
135 x 5
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Ho hum...
Squats
65 x 5
80 x 5
95 x 3
102.5 x 5
120 x 5
135 x 5
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Ho hum...
Week 3 Day 1
Military press
30 x 5
37.5 x 5
45 x 3
55 x 5
62.5 x 3
70 x 1
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
Side raises
15 x 12
15 x 12
15 x 12
Chins
BW x 10
BW x 10
The 70 x 1 felt easy and could've easy knocked out 3 or more I'm sure. All good!
Military press
30 x 5
37.5 x 5
45 x 3
55 x 5
62.5 x 3
70 x 1
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
37.5 x 10
Side raises
15 x 12
15 x 12
15 x 12
Chins
BW x 10
BW x 10
The 70 x 1 felt easy and could've easy knocked out 3 or more I'm sure. All good!
Week 3 Day 2
Deadlifts
72.5 x 5
90 x 5
110 x 3
135 x 5
155 x 3
170 x 1
190 x F
190 x F
Arched back SLDL
100 x 6
100 x 6
120 x 6
Nightshift + empty stomach = weak wobbly deadlifts. That is all.
Deadlifts
72.5 x 5
90 x 5
110 x 3
135 x 5
155 x 3
170 x 1
190 x F
190 x F
Arched back SLDL
100 x 6
100 x 6
120 x 6
Nightshift + empty stomach = weak wobbly deadlifts. That is all.