NorthstarUK Training Log

[NorthstarUK]

Thanks James, totally agree! Wendler makes a big thing about saying you don't have to be training with your heaviest weights to get stronger, this is a hard lesson when you don't understand periodisation. Doing Madcow drove it home to me and I won't ever go back to 'balls to the wall' every WO training!

to quote Wendler:

"You don't need to operate at your max to increase your max. Why people get so bent out of shape about taking two steps back if it means they'll be taking 10 steps forward is beyond me."

[NorthstarUK]

Missed a workout this weekend due to a family long weekend away, so I can't grumble!

Wasn't sure if to make up for it by combining my OHP and DL workouts, or just put it down to a bit more rest and continue with the next workout in the programme. In the end I opted for the latter as it seems like less tinkering with the programme.

Interested to know what Wendler would have advised me to do?!

The actual workout - OHP felt pretty good, I managed 4 reps for the top 1+ set at 65kg which is about what I predicted.

[atypical1]

Good question. I bet he would have agreed with your response regardless of what you chose to do. I don't think that the extra rest day is going to hurt anything and you did what you thought was right.

Still liking 5/3/1?

james

[NorthstarUK]

Thanks James, yeah really enjoying it, did my 1+ on the DL today and managed to get 6 reps out of 180kg when I only expected to get 5 which felt good.

I did 4 x 5 front squats for assistance and 3 x F dragon flags (12 reps), do you think i'd be better doing 4 x 10 for the front squats? I prefer the lower reps with a heavier weight as it hurts my wrists less with the clean grip! I assumed the main issue was not to go to failure on the assistance, though i'm concious Wendler recommends higher reps.

Any thoughts buddy??

[atypical1]

If you like doing the lower reps then I'd stick with them. You can see how you do with the low reps then go a month with higher reps and see which one helps you out more.

james

[NorthstarUK]

Had a bit of a sore twinge in my lower back for a while now, seems a little worse after the DL workout, though it felt ok actually doing the sets, even during the heavy set to failure.

A little worried about what to do on my squat workout on sunday now, If I can get through that ok then I have a week of light weights for the deload which might be enough for it to heal. But am wondering if to just leave the heavy squats or see how I feel after some light warm ups. Hmmmmmmm???????

[NorthstarUK]

Back felt fine on squats and managed to get 5 reps out of 150kg (could have got 6 but would have been ugly), infact my twinge has been much better since the workout! On the downside though, I came down with a stomach bug later in the afternoon which meant I could hardly eat, feeling ok now and trying to get as much in me as poss without being sick!

Starting the deload week on wednesday, not 100% sure how to deal with the assistance during the deload phase. I'm assuming I would just scale that down proportionately as well??