Cory's IBOLC Workout Log

[Cory Vines]

Friday, 11 September 2009

Morning PT
NO PT

[Cory Vines]

Saturday, 12 September 2009

Strength
Deadlift – 95 x 5, 125 x 5, 145 x 3, 165 x 5, 190 x 5, 215 x 10
(2 min rests, 3 min before last set)
Military Press –45 x 5, 65 x 5, 75 x 3, 80 x 5, 90 x 5, 105 x 7
(2 min rests, 3 min before last set)
Pull-ups – 3, 3, 3, 2, 2, 2, 2, 2, 2, 2
(1 min rests)

Notes
-Wendler’s 5/3/1 program Day 2, Week 1
-No strength workout Friday due to late release.
-Instead of doing 2 sessions in a row, I’ve decided to go to the 1 workout a week plan that is in Wendler’s 5-3-1 Manual. Next Saturday I will do Back Squat and Bench Press, with some pull-ups and possibly one other assistance exercise.

[Kevin Perry]

There is a one day option in Wendler's? It must be a very flexible program. That sounds very useful

[Cory Vines]

Yeah it is. He says it is not optimal but when you cannot help your schedule, you should still be able to make gains on one day a week. The last half of IBOLC is certainly one of those times. Thus far I really like the program because it involves very little thinking and allows you to achieve PRs constantly.