Training - Week 5 (75%)

My "heavy" week went well.  Monday I was a little banged up from the weekend at Wendler's.  Squat went well.  My back and legs were just a little tight from Prowler pushes and driving.

Monday - Squat

  • SSB Box Squat: 205x5/225x5/255x5
  • Hypertrophy Circuit
  • Hammer Row: 2x15/2x10
  • FBB Incline (2): 50 reps total
  • DB Kirk Rows: 5x10
  • FBB Curls: 5x10

Wednesday - Bench

  • FBB Bench: 135/155x5/165/175/185x5
  • Metabolic Circuit
  • Push-ups: 5x10
  • Pull-ups: 5x5
  • GHR: 5x5

Friday - Deadlift

  • Trap Bar: 255x5/275x5/295/315x5
  • Hypertrophy Circuit
  • FBB Press: 10/8/6/4/5 up to 105, 10/7 @85 (50 total reps)
  • Hammer Low Row: 20 reps/Hammer Hi Row: 30 reps
  • Trap Bar Kirk Rows: 30/Rear Delts: 20
  • FBB Curl: 5x10/Pushdowns: 5x15

Another good week.  I'm leaving to visit my mom and sister on Wednesday so my training this week is abbreviated.  I might train on vacation?  We'll see.

I'm trying an idea sort of based on Wendler's Joker Sets, but with my own little twist on it.  I really don't know how to explain it yet.  I'm bringing my training notebook on the plan so I'll probably put some "rules" down on paper so I can explain it better.

As I mentioned, it's based off of Wendler's Joker Sets.  I might be able to use this idea with athletes if I can figure out how to explain it to myself.  It's more of a concept in my head at this point.  Nonetheless, I tried it out this week and enjoyed it.

The idea that is clear in my head is "take advantage of how I'm feeling today".  As an old, broken down lifter we have very few great days anymore.  Some days are good and most are ok.  If I'm feeling "ok" I get to my prescribed weight and hit my reps.  If I feel good I have the option to get some extra sets/reps in as I see fit that day.  PR Sets, multiple sets at my top weight or increasing weight.

For my own training, this is simple.  Basically, it doesn't matter what I do after I hit my prescribed sets/reps for the day.

I'm starting to ramble.  I may have a better explanation when I get back from vacation.

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