Brian PCF's Blog

Wednesday 100421

Notes: The cleans felt really easy, but I’ll stay the same for the next few weeks and only add 10 lbs on my calculated 1RM. Also, HSPU weren’t bad either. Felt much better when I focused on pulling my shoulder back so that they were “on the shelf”. Going to up the numbers for those for next week.

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April 21, 2010 Posted by | Uncategorized | Leave a comment

Tuesday 100420

Scheduled Rest Day

April 21, 2010 Posted by | Uncategorized | Leave a comment

Monday 090419 WOD

Notes: The last set of squats was more challenging than I would have liked. Did the assistance exercises A1 A2 style.

April 20, 2010 Posted by | Uncategorized | Leave a comment

Wendler 5-3-1

Started the Wendler 5-3-1 yesterday. You can see my template and numbers here. This is just based on some research on the Wendler 5-3-1 program and Robb Wolf’s continued advocacy.

The plan for at least the first month is:

Monday
Squat
Ring Dips
Reverse Hypers

Wednesday
Power Clean
Handstand Pushups
Back Levers

Friday
Press
Front Levers
Glute Ham Raise

Saturday
Running Intervals

I’m perfectly happy doing this for the next 4-6 months. If I’m seeing progress on my major lifts and not beating myself up too badly (especially with the elbows), then I’ll keep rolling. If the elbows go bad, then I’ll have to make some changes.

April 20, 2010 Posted by | Uncategorized | 1 Comment