Yet another Wendler 5-3-1 Template

[Collin Thompson]

Hey guys does anyone have a good reference vid for good mornings? I tried searching and kept coming up with women's home workout videos...not necessarily a bad thing but not what I was looking for.

[Mike Johnson]

Originally Posted by Collin Thompson

Hey guys does anyone have a good reference vid for good mornings? I tried searching and kept coming up with women's home workout videos...not necessarily a bad thing but not what I was looking for.

Maybe this one Chris posted a while back? Link WFS

http://board.crossfit.com/showthread...+mornings+quad

[Mike Johnson]

Originally Posted by Dana Rice

Triceps would be my guess. If I fail, its almost always off my shoulders for me, so I have the opposite problem. Like someone else mentioned - close grip dips/close grip bench, and if it were me, I might even try heavy push presses to assist with that phase of the lift.

What type of form are you guys using? I basically use the form as its written in SS 2nd edition, but to my understanding - there were some pretty significant changes to recommended form in the 3rd edition. (grip, and popping hips forward)

Thanks, I will throw in a couple of heavy push presses after I do them for assistance, and keep up the dips and cg bench.

As for form, hands are just outside and lightly touching my shoulders, then I squeeze my glutes and stabilize my midsection and push up and pop my head thourgh once I get past that point. I'll post a video when I get a chance. I don't pop my hips forward at any point. Actually I'm not sure I know what that means?

[Dana Rice]

This is similar to what I do. I would like to the article, but I don't think we are allowed to? (link to SS)

[Kevin Benson]

Cycle 4, Deadlft 3+: 6 reps at 355lbs.

Assistance: BBB @ 160lbs. 4 Circuits of 15 Weighted Sit-ups w/ 10lbs, 15 upine Leg Lifts, 10/side Side Bends w/ 50lbs, 15 Glute Bridges.

[Collin Thompson]

I think tomorrow I'm going to do CTB cindy after my deadlifts and front squats. I want to see if I can still get at least 20 rds like I was bangin out in my sealfit days. I've been doing very minimal circuits but playing plenty of basketball. Also hoping the weighted pull-ups will have a nice endurance carryover. Don't actually remember the last time I did an air squat though haha, that might be my Achilles'.

[Kevin Benson]

Cycle 4, Bench 3+: 8 reps at 180lbs.

Assistance: BBB @ 80lbs. Kroc Rows @ 70lbs, 25 on right and 23 on left.

Conditioning: AMRAP 10 minutes of 10 55lbs DB Swings (to eye level), 15 Sit-ups, and 2 trips down/up 1 flight of stairs. Ended up with 6 rounds + 13 reps.

[Michael Loucas]

Cycle 5 Week 1 5+

Deadlift yesterday:
6 @ 390
Only 2x10 BBB @ 275

Lower left back been bothering me, cut BBB short and skipped lunges.

Bench today:

7 reps @ 220
5x10 BBB @ 155

Chin-ups between all sets. 5, 5, 5, 5, 5, 4, 4, 4, 4, 4

[Dana Rice]

Finished my week up yesterday.

15th Cycle - 5+ week

Press - 5 @190
Squat - 7 @350
Bench - 5 @310 (did pausing reps - decided I am going to try a PL competition, so I wanted to try doing them this way - probably wont do that again until 2 weeks out when I will focus on heavy singles)
Deadlift - 8@410

[Mike Johnson]

Originally Posted by Dana Rice

Finished my week up yesterday.

15th Cycle - 5+ week

Press - 5 @190
Squat - 7 @350
Bench - 5 @310 (did pausing reps - decided I am going to try a PL competition, so I wanted to try doing them this way - probably wont do that again until 2 weeks out when I will focus on heavy singles)
Deadlift - 8@410

Hey Dana what cycle did you switch your increases in the DL & squat to 5lbs?