Miguel Wickert

Thursday- Dead lift/Press

Miguel — Thu, 10 May 2012 23:36:40 +0000

Today marks the end of the Big But Boring three month challenge. Glad it’s over, seriously, no joke. This is a good approach if you have time and likely during the winter but when summer comes I’d rather live outdoors. Trails, mountain biking, hill sprints and so on.

Starting today, I’ll train twice a week.

Monday
Squat – 5/3/1 sets and reps Bench – 5/3/1 sets and reps Assistance Exercises:

 Chin-ups – 3 sets of 10 reps
 BackRaises–3setsof15reps
 Dumbbell Bench Press – 3 sets of 10 reps

Wednesday or Thursday

Deadlift – 5/3/1 sets and reps Press – 5/3/1 sets and reps Assistance Exercises:

 Dumbbell Rows – 3 sets of 10 reps  Dips–3setsof10–15reps
 Good Mornings – 3 sets of 10 reps  Curls – 3 sets of 10 reps

 Rear Laterals – 3 sets of 20 reps
Note: On your off days, I recommend doing some conditioning work (Prowler, hills, etc.) and lots of stretching and foam rolling.

For your assistance work, I would pick one or two exercises per lift (so, 2-4 total assistance lifts) per day. Again, the most important thing to consider is making progress on the main lifts.

Straight from the 5/3/1 2nd Edition source*

Of course, I’ll add a slight spin on it. Here is today’s workout:

Dead-lifts: 135Ib*5, 185Ib*5, 205Ib*3; work set: 230Ib*5, 265Ib*3, 295Ib*4-5 Press: 45Ib*5, 65Ib*5, 95Ib*3; work set: 110Ib*5, 125Ib*3, 140Ib*1

Dips: 3*15*BW DB rows: 3*10 Hanging leg raises/weighted sit ups 1*10, 1*10 reps Foam rolled before and after.

Wednesday- 2 1/2 Mile Run

Miguel — Wed, 09 May 2012 16:35:14 +0000

This about marks the end of the big but boring challenge. I post progress and thoughts about the last three months soon. Now, is the time to determine my next steps while holding my short & long term goals in hand.

Two year anniversary in May 15! Plus we’re moving at the end of the month. The twice a week body template may be in order. We’ll see.

Monday- Squat

Miguel — Tue, 01 May 2012 00:14:40 +0000

Wk 2 – Training max: (300Ib)

120Ib*5 180*5 180Ib*3 195Ib*5 225Ib*5 255Ib*5

Dead-lifts: 185Ib*10*5

Hanging leg raises: 4*10

Sunday- Squat

Miguel — Mon, 30 Apr 2012 16:54:17 +0000

Wk 1 (training max: 300Ib) / April 22, 2012

Squat: warm-up, work-set: 210Ib*3, 240Ib*3, 270Ib*3 Dead-lifts: 205Ib*10; 185Ib*10*4 Hanging leg raises: 2*10

Backed off on the dead lift sets, too much. This challenge is crazy. It’s really starting to weigh heavy on me. Just another week or so. I’m late posting the sessions. Super busy time with final exams and all.

Thursday- Press

Miguel — Fri, 27 Apr 2012 00:10:20 +0000

4/26/12- Wk 1 (150Ib)

45Ib*5 65Ib*5 75*3 105Ib*3 120Ib*3 135Ib*1

Bench:

135Ib*10*5

Chin-ups: +25Ib+BW 5*7= 35 Total Tricep push-downs: 3*10

Wednesday- Dead Lift

Miguel — Wed, 25 Apr 2012 23:59:23 +0000

4/25/12- Wk 1 (310Ib)

135Ib*5 155Ib*5 185Ib*3 215Ib*3 250Ib*3 280Ib*3

Squat

195Ib*10*5

Hanging Leg Raises: 4*10

Monday- Bench

Miguel — Mon, 23 Apr 2012 16:58:17 +0000

4/23/12- Wk 1 (205Ib)

Bench:

warm-up, work-set: 145Ib*3, 165Ib*3, 185Ib*3

Press: 95Ib*10*5 DB rows: 4*10 Face-pulls: 3*15 Hammer culs: 3*10 Jumped rope after

Saturday- Prowler/Farmers Walks

Miguel — Sat, 21 Apr 2012 20:10:51 +0000

Did some sled work with the prowler. Plenty of pushing, pulling and carrying. Solid conditioning. Plus some sand bag carries and then finished with some L- shape hangs, along with hanging leg raises. This training session was more strongman like. … Continue reading →

Press- Thursday

Miguel — Fri, 20 Apr 2012 16:03:39 +0000

Wk 3 – Training max: 145Ib

Press:

Warm-up: 45*5 65*5 90*3
Work-set: 110*5 125*3 135Ib*1

Bench: 135Ib*10*5
Chin up: 5*10*BW
High pulls: 3*10
Weighted dips: +25Ib* 9,5,5
Tricep push downs: 2*10
Hammer head curls: 3*10

135 for one is a PR at my current body weight. Did some speed work outdoors after. Internals, nothing too intense.

Wednesday- Dead lifts

Miguel — Wed, 18 Apr 2012 21:26:30 +0000

4/18/12 -Wk 3 (300Ib- training max for this cycle) Dead-lift: 135Ib*5 155Ib*5 185Ib*3 225Ib*5 255Ib*3 285Ib*1 Squats: 195Ib*10*5 Hanging leg raises: 5*10 Two weeks remaining of the big but boring challenge. I’ll be glad when it’s over. Weakness is using … Continue reading →