Started with the 5-3-1 program today. It's not too dissimilar to the aproach I've used since I start training with Mike and Craig last year. If I hadn't trained with those boys I'd probably still be in the habit of switching off after the first exercise (max effort) rather then being focused throughout the whole session.
One change from Wendler's examples is that all my assistance exercises are for the one body part. I find that I get more balance from training this way then by mixing up each session. I like to train 5-6 days each week, so that makes it easier although I found I had to be much smarter about things like exercise choices and recovery in order to make it work. Especially after I went back to training in the mornings.
Bench Press -
97.5 x 5, 105 x 5, 117.5 x 8 - I may have got the percentages a bit wrong but the principle of working with a sub-max weight still applies.
Crazy Bells - I kept this one in from the past few weeks because its still working very well for me (I originally only planned for 3 exercises total)
84 x 10, 94 x 10, 99 x 10, 9
the 2nd last set was easy so I was tempted to increase the final one but decided to stick with it for the sake of staying on the lighter side of things. The last few reps were hard, especially when I got a big bounce going through the bands.
Incline Flyes
25 x 10, 9 20 x 10, 10 - these are tough after crazy bells. I kept my arms wide to try and keep the tension on my chest the whole time. I might switch to cables
Mach Press - I like to finish with these for high reps
40 x 15, 50 x 15,15
Looking forward to coming up with something as a main lift for back day tomorrow (since I cant deadlift with my torn calf). Will probably use weighted chins so might end up doing a max effort test so I can tell where I'm at with them.
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