Wave 1 Week 2

Week 2 of the Wendler 5 3 1 program. We're sitting here, Thursday night during a week of a very weird schedule- the gym was closed Monday and I have to sub for a softball game tomorrow evening, so we've had to shift training days around. Anyways, here's what this week has brought us so far-

Week 2 is 3 reps 3 sets at 70%, 80%, and 90% respectively, with the last set being an "all out" set. Plus the 3 accessory exercises you do normally.

Day 1 SOHP
145x3 165x3 185x5 *Didn't have a good warm up session, although I foam rolled at home and stretched, my body still wasn't feeling very fluid*

Accessory work:

Dips: 3x15 2x15 with 30lbs chain around neck
BB shrugs: 225x15 315x15 405x15 475x10(power shrugs, resting on 3rd pin- felt great) 315x25
Tricep extensions: 5x15 cable machine

Day 2 Deadlifts

Warmup with 225 for a few sets, foam rolled to get blood flowing, and stretched.
325x3 365x3 425x5(I might have hit 6, I'm really not sure). I had my belt on too high and after my 2nd rep, felt a nasty pain from it digging into my ribs, so I took it off for at LEAST 3 more reps. We'll call it 5, but I haven't had an issue hitting 6 before)

Accessory work:
Hack squat 5x15x4 5x25
Incline sit-ups 5x10
GHR 5x10

I'm starting to really appreciate the GHR. Great for posterior chain development, great for the hamstrings, and should really aid in bringing good numbers to my squat and deadlift. If you don't know what a GHR is, here's a sample video-




Day 3 Bench Press

Warm up with foam roller and bar exercises
135x5x2
185x5x2

Work sets:
205x3 235x3 265x6 265x3

Accessory work:
DB flat bench:
70x15 100x12/10 80x12 70x15
BB rows(worked really light with good squeeze.form)
135x15x5
Overhead seated cable tri extensions
5x15

Last day of Week 2 was SQUATS!

Warm up, foam roll, and light squats with 135 for good stretch

Work sets:

285x3 325x3 370x4(had a long weekend out of town with a lot of driving and horrible eating schedules- I'm lucky I even made those last 2 reps :P)

Accessory work:

Good mornings
10 reps 5 sets from 95 to 125
Hanging leg raises 10x5
Leg Press 4 platesx10 6 platesx10
8 platesx15 10 platesx15 10 platesx20