Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Today was the first weight session in almost 3 weeks. i do notice ive lost alittle strenght, but all in all it went fine.
5/3/1: Cycle 6: Week 1: Day 1:
general warmup on treadmill for 10 minutes.
2 warmup sets
mex18 UH head wasnt quite over the bar on the last one, but im still counting it:p
me+50kgx4 surprised myself with those last 2 sets. been awhile since ive done dips regularly.
Seated single arm db extension:
that was it. done in an hour. tomorrow deadlifts. until then
thank u guys! and xiva, im at 93 kg atm:)
5/3/1: Cycle 6: Week 1: Day 2:
10 minutes of general warmup on treadmill.
2 warmup sets
175kgx6 my deadlift strenght has definetely suffered during the time off. 175 felt way too heavy today.
Glute ham raises: (used a barbell to hold onto. never done these before and i do suck at them)
mex4 omfg, best hamstring excersise ever!
1 warmup set
good session. glutes, hams, lower back and abs were toast. thank god tomorrow is an off day.
So you are doing the GHR old school with your ankles hooked under the barbell?
I do them the same way and they are tough. I can lower under control but can't raise myself off the floor. Can't do calves supersetted with them either as I cramp up on the GHR as a result.
thanks for the comments guys. and el freako. give me some more time to get back into it, ill be battling with u again soon;)
todays session. motivation was high, energy was high. strenght on the other hand was low:(
5/3/1: Cycle 6: Week 1: Day 3:
3 warmup sets
3 sets of incline bb presses
1 set of bodyweight pushups
5 sets of barbell rows
2 sets of bodyweight chins
2 sets of curls
squats tomorrow. until then
thank u guys! and xiva, here are some stats:
Weight: 93 kg
Height: 176 cm
Bicep: 46 cm
thigh: 71 cm
calf: 45 cm
chest: 120 cm
Waist: 86 cm
before i started wendler i had a front squat of 90 kg for 6. that went up to 140 kg for 3. this was the biggest improvement. the other major improvement was my rep endurance in the deadlift. i went from like 180 for 4 reps to doing 180 kg for 11 at my best. my military press also came up alot. from 70 kg for 8 to 80 kg for 8. obviously, both the front squat and military press improvement comes alot from just doing the movements more. but still, i think ive made some good gains in strenght. what has prolly remained most stagnant is my bench which suck. it was at like 120 for 5 before wendler, at my strongest during wendler i did 130 for 3.
but lets hope more cycles bring about more gains:)
5/3/1: Cycle 6: Week 1: Day 4:
3 warmup sets
Front squats for 3 sets
Sissy squats for 1 set
Romanian deads for 3 sets
Lying leg curls for 2 sets
Standing calf raises for 3 sets