Keepin it simple Wendler 5-3-1 Log

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    Quote Originally Posted by jcp2 View Post
    You just gotta pull a heavy single don't you, lol. 4 is higher than i would have gone because most people will have to alter their form too much.
    haha you know it, IDK what it is like my back never stays sore or anything it recovers quick i could DL every other day i bet..

    But your saying 400 is too much to pull for a single off the 4 inch platform?? i got that 390 reallly easy

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    4 inch is quite a bit. See how it goes though.
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    i use one of those step things from the aerobics classes lol

    http://www.tmuscle.com/free_online_a...ur_health_club

    if u use that linkand scroll down its on the right hand side. The guy there is using them to do rack pulls but i stand on the thing and DL of it. Its around 4 inches maybe a lil shy..

    I feel it working my quads alot more and my grip strength as well as i have a longer ROM and have to hold it the entire time. Also alot of lower back is used but not to where i loose form. Flexabilty is also an added bonus. I did a couple reps on 135 off the ground it felt like a way shorter ROM..

    but ill see how it goes
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    today work out

    Floor Press
    185 x 8 warm up
    225 x 2
    225 x 2
    225 x 2
    225 x 3
    240 x 1
    245 x 1

    Ive maxed 265 on floor Press as well so this wasnt really taxing

    Barbell Curls
    95 x 8
    105 x 8

    Weighted Neutral Grip Pullups Chian weighs 25
    50 pounds x 7 for 3 sets
    2 sets BW x 10

    Cable Free Motion Isolated Pushdowns
    4 x 25 40,45,55,60 pounds on each side its hard to describe

    STraight Bar Curls
    90 x 20
    110 x 20

    Face Pulls
    3 x 15 on 75

    Legs tommorow then Fri Sat off
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    Squats
    250 x 3
    285 x 3
    310 x 3

    Hamstring Curls
    100 x 10
    120 x 10
    140 x 6

    Leg Extentions
    130 x 20
    170 x 15
    210 x 10
    250 x 8

    Calf Raises
    3 x 25 on 155
    1 x 20 on 215

    Abs and done. Next two days off and then benchin sunday!
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    also, i just read your other posts, lose the straps for the singles. Stop beign gay, lol.
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    ^ lol im pulling 405 of the platform with straps and then once i ditch the platform and go of the ground ill start the without straps pulling ive cycled it b4 like idk how to describe it but whatever i pull with straps 2-3 weeks later ill try without straps and sneak chalk in. haha.
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    Bench Press with singles
    5 x 1 on 245 all were really hard, dont know why i think i got to drop floor bench too much heavy bench variations in the week hopefully that works.

    Close Grip Pin Press
    185 x 3
    195 x 3
    205 x 3
    215 x 3
    225 x 3

    3 x 6 pull ups

    Supersetted Isolated pulldowns Palms up and palms down
    3 x Failure which was 20-30 reps

    Face pulls
    3 x 15 110 lbs

    DL day either tommorow or day after idk yet was pissed i had trouble with 245 when it was smooth last week
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    Deadlift today last day on platform of 4inches
    135 x 8
    185 x 3
    225 x 3
    275 x 1

    Working sets
    345 x 5
    405 x 1

    Reverse Hypers
    3 x 6 with 90 pounds

    Dumbell Rows
    3 x 10 with 90 pound DB
    2 x 10 with 100 pound DB

    Supersetted Low Rope Pulls,High Rope pulls and EZbar pulldowns
    Rope Pulls were on 65
    EZ bar pulldowns 50

    150 crunches. and that was it.
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    Squat day today still using 5/3/1 for this
    225 x 5
    275 x 3
    315 x 1 didnt do the 330 i was suppose to do because my erctors were sore from DL and i went heavier the last 2 sets and worked on prefected from and getting up from in the hole as you guys would say lol..

    all reps were below parallel today and my ass was below my knees =)

    185 x 25 burnout

    Leg Extentions
    150 x 20
    200 x 15
    240 x 7 was kinda burnt out from the 25 reps on 185

    Single Leg Deadlift for hamstriongs
    75 x 8
    75 x 5

    went to heavy these were hard as **** but hit the HAMS very well.

    Donkey Calf Raises
    135 x 50
    135 x 50

    Abs 2 x 100 on the ab machine.

    tommorow maybe doin arms?
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    Did arms today

    Close Grip Pin Press
    185 x 5
    205 x 5
    225 x 3 should have gone lighter hope this doesnt hurt me on sunday when i do bench

    Towel Pullups
    3 x 5 with bodyweight WOW these were hard on my fingers lol

    Double Arm Dumbell Preacher Curl
    65 x 12
    75 x 10
    75 x 10

    Free Motion Isloated Tricep pulldowns
    50 x 15
    70 x 15
    90 x 15
    110 x 15
    120 x 10

    Cable Towel Grip Curls one arm
    3 x 12 50lbs

    Fingertip Curls
    50 x 15
    70 x 15
    100 x 14

    thats it did some obliques and lower abs two days off then bench sunday
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    was really sick friday and sat thought i was coming down with the flu maybe i had it idk. took meds i ate nothing cheatoes and drank gatorade. tried to eat a couple fast food meals to get tons of calories.. Nothing is worse then downing meal after meal when your sick gross.. But i lifted sunday, suprisingly AMAZING workout.

    Bench Press
    8 x 1 (245)

    really happy about this, fixed my form up watching the dave tate bench press video numerous times.. All were great reps. highest ive gotten singles were 250 x 1 for 3 sets. Was very drained after this prolly should have stopped my workout lol but i didnt.

    Close Grip Pin Press
    135 x 8
    170 x 8
    185 x 13
    185 x 9

    just went to failure on the last two sets 3 x 5 wasnt happening today

    DB extentions
    70 x 8
    80 x 8
    90 x 8
    100 x 8

    all were easy

    Isolated single arm Pulldowns
    3 x 20 on 50lbs

    face pulls
    3 x F 20-25 reps was failure.. 50,65,75 pounds used

    was drained DL tommorow if everything goes well with the sleepin tonight
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    slept decent didnt feel great this morning still got the lift in. Its hard as a bitch to eat enough but im healthy enough to lift..considering i do more of a PL workout i think eating isnt as big as it would be in BB.

    Deadlift
    135 x 8
    185 x 5
    225 x 3
    275 x 1
    315 x 1

    Working sets
    365 x 5 prolly shoulda gone lower because enduarnce was in issue being sick but i got them

    415 x 1 lock was a lil tough but hopefully that was because im getting use to floor deads again and being sick. I hope its not cuz i struggled with the weight.

    Dumbell Rows
    5 x 10 90s didnt even go to the 100s was to drained after deads

    Stiff arm pulldowns
    3 x 15 65lbs

    Back extentions
    3 x 12 210

    used the machine and kept strict form so i could do more weight then reverse hypers i will do those witth squat on wednesday.

    that was all another short workout because im still recovering from being sick!
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    Did Tri's/ Upper chest (very light) and biceps

    Pin Press
    135 x 8
    170 x 3
    working sets
    185 x 5 close grip
    205 x 5 close grip
    225 x 4 reg grip

    Incline DB Press
    65 x 10
    75 x 10

    Dumbell extentions
    100 x 8
    100 x 8

    Low Cable Flyes
    3 x 12 50 pounds

    Isolated Pulldowns
    70 x 15
    90 x 15
    120 x 12

    Face Pulls/Reverse fly for rear delts

    For bench im trying to do Dave Tates 6 week bench cure im using alot of his recomendatiosn on there. However i still like doing any back movement with deads and i do singles according to hepburns powerlifting way as that works the best b4 i max.. and 5/3/1 for squats
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    Squat today..
    135 x 8
    185 x 3
    225 x 1

    Working Sets
    260 x 5
    295 x 3 2 solid reps

    was suppose to do 330 x 1 but idk whats wrong the bar is even on my back but on the left side the weights feel heavier then the right it really ****s up my rythm and pisses me off idk whats going on? Im thinking i need a deload week becuase i havent done one in awhile just kept cycling the 3 x 5, 3 x 3 and 5/3/1 from the wendler workout...

    Leg Press (number is # of 45s per side)
    3 x 15
    4 x 15
    5 x 15
    6 x 8

    Hamstring Curls
    140 x 6
    130 x 8
    120 x 10

    Leg extentions
    300 x 5
    270 x 8
    230 x 12
    210 x 15
    170 x 20

    Calf Raises
    215 x 20
    235 x 20
    255 x 20

    Supersetted those with standing calf raises with bodyweight

    150 crunches 3 sets of 50 in different positions..

    im off till sunday workouts went good this week for being sick/still recovering
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    Bench Day
    45 x 10
    135 x 5
    165 x 3
    195 x 1
    225 x 1

    Working Sets
    5 sets x 1 rep on 250lbs
    my tightness and form were amazing on every rep. Had a real good set up no shoulder pain, felt like i wasnt even using them THANK U DAVE TATE.

    Rack *******s
    225 x 5
    275 x 1

    Close Grip Pin Press
    185 x 15 reps 1 set

    Dumbell Extentions
    100 x 8
    100 x 8
    110 x 5 (i didnt go with the 100s again because next week i got 4 x 5 and wanted to see what weight to use)

    Isolated single arm pulldowns
    80 x 15
    100 x 10
    120 x 15

    Rear Delt Flyes
    3 x 15 with 20lb dumbells

    Face pulls
    3 x 15 65lbs

    i do about maybe 2-3 more sets then recomended so i added a lil more rear delt work
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    Deadlift Day

    Deads
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    425 x 1

    workin max singles till i hit a 455 DL simple enough and will do assistance work where i feel im lacking. which today was ******* strength.

    Rack *******s from knee
    225 x 5
    315 x 5
    365 x 3
    405 x 1
    455 x 1

    Dumbell Rows
    3 x 8 95lb dumbell was easy

    Ez Bar Stiff arm pulldowns
    3 x 20 45 pounds

    i read the andy bolton article on how to pull 1008 pounds easy and really reinforced some of my technique. I knew most of it like use ur arms like hooks, bar close to ur shins, shoes off while deadlifting and keeping ur grip close to ur legs as possible.

    I did rack pulls to realy get use to squeezeing my glutes and getting my shoulders behind the bar to ******* the lift. ALso learned to keep my tricep flexed and how to pull the flex out of the bar.
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    Bench Assistance day.

    3 board Press
    135 x 8
    175 x 3
    205 x 3
    working sets
    235 x 5 tough
    240 x 5 easy

    Prolly should have gone 240 x 5 and 250 x 5 but first day ever board pressing so not to bad.

    incline Dumbells
    2 x 10 75lbs

    DB extentions
    100 x 7
    100 x 5
    110 x 4
    110 x 5

    Low Cable Flyes
    45 x 12
    50 x 12
    55 x 12

    Tricep Isolated pressdowns
    100 x 20
    120 x 20
    140 x 10

    DB Hammer Preacher Curl
    2 x 15 75's

    Felt damn good after this work real good tricep pump.. well see how flat bench feels sunday. Doing a deaload leg workout tommorw
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    Squats
    from thursday wasnt feeling it at all just ****ty day wanted to get the workout done with and get home..

    45 x 20
    95 x 10
    135 x 5
    185 x 3
    225 x 3
    working sets
    275 x 3 perfect form
    325 x 1 was decent want to get lower prolly wouldnt have counted a lil too high for my liking.

    Widowmaker
    225 x 20

    abs and was done... benching sunday cant wait resting up and doing homework this weekend.
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    Bench Day

    45 x 10
    135 x 8
    175 x 3
    205 x 1
    225 x 1
    working sets
    250 x 1 (reps) x 8 (sets)

    seated shoulder press on machine (hits delts more thats what i need)
    185 x 8
    205 x 8
    225 x 8

    Dumbell extentions
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    personal record for weight and sets

    Isolated Pulldowns
    55 x 15 underhand grip pulldowns
    75 x 15
    100 x 15 went to pressdowns these two sets
    120 x 15

    supersetted tthese with Rear delt flyes 3 x 15 30lb dumbells

    Face pulls
    3 x 15 75lbs

    done for the day might take tommorow off and do cardio abs etc.. or deadlift at night because my jacked is out and the effects wearing off =(
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    Deadlift day
    135 x 5
    185 x 3 (felt heavy for 185)
    225 x 1
    275 x 1
    315 x 1
    370 x 1
    440 missed so f'n close to hitting it.. had it 4/5 of the way not to bad tho learned how to pull the "flex" out the bar and my back was kinda tight and i was hungry wore sweats and the gym was hot as **** but i think ill rack pull instead of squatting thursday and go for 440 again next monday.

    DB rows
    110 x 10 for 5 sets last couple sets i had to try couple times to get all 10.
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    Bench Assistance

    3 board press
    135 x 8
    175 x 5
    205 x 1
    working sets
    235 x 5
    245 x 4
    shoulder was a lil tweaked didnt wanna push a 5th rep prolly could have had it.

    DB incline press
    2 x 8 with 75s going to try to creep up to 90s by the end of the year for 5

    Shoulder Press
    185 x 8
    215 x 8
    225 x 8

    moving up weight on these for sunday

    DB extentions
    4 x 5 with 110s

    Face pull 3 x 15 on 65s really felt like this got that tightness out my shoulder

    20 mins of do what u want all over 8 reps some stuff i did was a
    Cable chest press 3 x F
    Tricep reverse grip straight bar pull downs 4 x F all were 20-25 reps
    Single arm overhead cable extentions 2 x 25 25 lbs and 35 lbs each set

    legs tommorow which im gonna deload so prolly not even squatting just do some machines.. not too exciting. bench sunday tho 255 x 1 5 sets is the goal
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    Squatted yesterday
    205 x 5
    235 x 5
    270 x 5
    started the 5/3/1 cycle over and put my max in at 315, since thats the weight i feel my depth is good at.

    Leg Press
    4 45's x 10
    4 45's x 10
    4 45s and 25 x 10
    5 45s x 10
    6 45s x 10

    Hamstring curls
    140 x 7
    120 x 8
    100 x 12

    Calf Raises
    4 45s x F x 4 sets

    bench tommorow will be aiming for 255 x 5 all singles
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    bench day
    135 x 5
    170 x 2 something felt wrong
    195 x 1
    225 x 1
    working sets
    255 x 1 x 2 only 2 singles was suppose to hit at least 3 think deload is in need or drop FULL ROM bench and go to board presses

    DB Inclines Press
    70 x 10
    80 x 6 (weak i expected 8)

    Shoulder Press
    195 x 8
    215 x 8
    235 x 8
    all pretty easy but my shoulders kind of hurt doing this

    Floor barbell extentions
    95 x 10
    115 x 8

    Hytrophy work
    Incline flys
    5 x F very light 25 on each side was the most i went with cables

    Tricep press downs
    90 x 15
    110 x 15
    130 x 15

    Face pulls
    3 x 15 70s

    abs and a 1/2 mile sprint took 4 mins
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    DE Squat
    8 x 2 (185) 60% of max cant remember what Louie Simmons calls it but u do little mesocycles of 55%,60%,65% and add drop to 55% again add 5-10 pounds if possible and keep that going

    Rack pulls from upper shin/knee
    225 x 5
    315 x 5
    405 x 5 last rep kinda hard prolly could got 7

    Leg Press Wide strance
    3 45s each side x 20,15
    3 45s and 25 x 15

    Lex Extentions
    190 x 15
    170 x 15
    160 x 15

    Leg Curls
    100 x 12
    100 x 12

    Donkey Calf Raises 4 x F
    Ab work
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    DE bench

    Bench Press 3 different grips 8 x 3 135 +45 pound chains
    Singles 205,215,215 all with 40 pound chains. this is 80% of max
    DB Tricep extentions 8 x 7 85lb dumbell explosive reps
    Rev Grip barbell row 4 x 8 185 explosive
    Face Pulls 4 x 15 65lbs
    Rotator cuff work

    20 mins free time doing hytrophy work, just some isloated lat pulldowns, tricep rope pulldowns and licine cable presses.. very light weights just for a pump....

    ME lower body tommorow and ME upper body sunday!
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    ME effort lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1 heavy? idk why
    315 x 1 Heavy again
    375 x 1 light
    440 x 1 PERSONAL RECORD

    Rack Pulls
    315 x 5
    405 x 3
    460 x 1 missed

    abs and that was it one tough as workout
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    ME Upper body

    3 board press
    135 x 5
    170 x 3
    205 x 1
    240 x 1
    275 missed twice
    265 x 1
    270 x 1

    deffintely could have hit more weight but i had to get in the bench position and then grab the board from the side and i had no spotter so it was really hard to touch and go. i had to go down real slow touch and go up slow because i didnt want the board to flip over onto my face =(

    Assistance work

    DB flat bench
    80 x 8
    80 x 6 feet up.

    this was really weak idk why it was this week. i hit 80 x 8 on inclines last week.

    tbar row machine without chest support
    135 x 15
    135 x 15
    180 x 8 ROM wasnt great
    180 x 8 ROM wasnt great

    Shoulder Press
    205 x 8
    225 x 8
    245 x 5

    Face Pulls
    50 x 15
    50 x 15
    60 x 15
    60 x 15

    Free Time for hytrophy 20 minutes
    Isolated single arm lat pulldowns, INcline cable chest press, AB work and thats about it.

    DE lower body tommorow!
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    nice pulling, are you still using wendlers program.
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    im using westside now, i should prolly change the thread title but i used 5/3/1 when i started this thread and i dont wanna keep making new ones
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    DE Lower body

    Speed squats
    195 x 3 x 8 sets
    these were fast enough but lower back got a tremendous pump but thats because of doing back work with max effort upper body days I got to stop that. Thats the one thing i want to change about my westside program

    Rack Pulls knee high (lower back work)
    315 x 3
    365 x 3
    405 x 1
    460 x 1
    485 x 1

    Back extentions machine
    180 x 15
    195 x 15
    205 x 15

    Ab work

    Leg Press
    6 45's total for 3 x 20

    couple things after this workout idk why my lower back was sore im guessing its from heavy rows for back on DE day i might knock that out and do them with ME or DE lower body day. Also i want to do some bicep work because i still got some nice bi's dont wanna loose the peak im trying to figure out what day to add those in on, im thinking DE bench day. thats it for today wednesday im doing DE bench
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    westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.
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    Quote Originally Posted by jcp2 View Post
    westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.
    O **** it is triples for bench doubles for squat damn ok ill adjust that.

    what do you think if i take the 4 sets of upper lat work out on bench day and replace them with biceps and on DE lower body day id do upper back. so it would look like this

    Speed squats, Rack pulls, leg press DB or BB rows and then some hytrophy work? and instead of of the upper back
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    DE bench press day on 3 hours of sleep that monster pump kept me going today.

    Speed Bench
    135+40 pounds chain 8 sets of 3, using 2 reg grip, 3 close and 2 wide

    3 singles on 210 with 40 lb chain. felt alot easier than last week.

    Shoulder Press
    215 x 8
    225 x 8
    225 x 4 not enough rest between sets and sstill need to work on shoulder endurance

    Weighted dips
    BW+70 3 sets 8 rep, 8 rep 7 rep
    didnt like this at all i thought it would be great for tricep speed lift but i gota look into some other tricep assistance for this.

    Face pulls
    3 x 15 on 65

    Tricep ez bar pulldown
    50 x 15
    75 x 15
    95 x 15
    perfect form every rep

    Barbell curls
    95 x 8
    not feeling iit after one set so did cable bicep curls and couple of those flex curls where u bring the cables in and did a double bi flex

    and that was it todays goal was speed bench couple heavy singles. Shoulder strength lift, tricep endurance and a pump for bis and tris to keep arm defintion so it was pretty good. im laying of upper back work and doing that on Lower body ME day because thats when i do deads.
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    had to take thurs offf because a bad storm. which wasnt a good thing i hammered all my meals was ready to go had that mind set then storms were so bad couldnt drive.. friday i barely ate had to do a deadlift session here are the #s

    Deads
    135 x 8
    225 x 3
    315 x 1
    385 x 1
    445 missed, missed it at about shin length. formed seemed ok but i wasnt dialed in like i should have been to make sure i did everything right.

    Rack Pulls from bottom pin (closest to the ground)
    315 x 3
    405 x 1
    455 x 1

    did these because this was a struggling point and this works great for lowerback work IMO.

    Kroc Rows
    90s x 35 hit 25 in a row

    Pullups
    4 sets to hit 47 form was horrible.

    Lat Pulldowns isolated
    4 x f 15-20 reps just for a pump.

    damn good workout besides missing 445.. ill prolly try 445 again after doing rack pulls on speed squat day for lower back. if i miss it again next thurs, i will start doing platform pulls to get more ROM...

    sunday is ME bench going for 270 of a 2 board
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    well cant get to sleep so tommorow ME upper body will consist off

    ME 2 board press
    3 heavy sets rolling tricep extentions using football bar thats made for curls if that makes sense.
    Shoulder Press 3 x 8
    Side Delt Cable Raises 3 x 15
    Face pulls 3 x 15

    Then 20 minutes hytrophy time.
    Chest press cable crossovers tricep pulldowns abs will be done.
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    ok ME bench press

    2 board
    135 x 5
    170 x 3
    205 x 3
    235 x 1
    270 2 tries missed both.

    after this my dad who doesnt even lift btw just looked at me and was like grab the 4 board thats exactly where ur stalling so i did that.

    4 board
    245 x 3
    260 x 1
    270 x 1
    285 x 1

    Rolling tricep extentions w small ftbll bar(weight listed is weight per side idk bar weight)
    25 x 10
    35 x 5
    40 x 5
    45 x 4
    benched it for as many reps as i hit extentions right after

    SHoulder press
    215 x 8
    215 x 8
    225 x 10 PR

    Face pulls
    55 x 15
    65 x 15
    75 x 15

    Rear delt cable raises
    10 x 15
    10 x 10
    15 x 10

    tate press with elbows in (idk the correct name )
    25 x 15
    30 x 15
    35 x 8

    Tricep Creepers
    30 x 10
    40 x 10

    Cable Flyes
    30 x Faiulre hit like 30

    the last two sets were just for hytrophy the rest was all for the actual workout.

    TOmmorow is DE lower body day...
    speed squats might use box, 3 DL singles, then good mornings 3 x 3-5 rep, hyperextentions 3 x 10. Leg press and extentions for hytrophy
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    ok found a perfect squat box just below parallel. didnt do my workout as listed above here it is...

    speed box squat
    195 x 2 x 8 sets real easy, got the hang of squeezing glutes to explode of box.

    Bottom Pin Rack Pull
    405 x 1 x 3 sets

    westside book of methods says use 60-70% i use 80 just cuz i need to pull heavy constantly.

    Good mornings
    135 x 8
    155 x 5
    170 x 5

    Reverse hyper single Leg
    25 x 15
    35 x 15
    35 x 12
    now these were modfied i used the hamstring curl machine for single legs, you can have your body at 90 degrees and try to keep ur legs straight to not make it a hamstring curl. it felt like it hit the lower back so hopefully it did. I just wanted to get some blood rushing into that area which they say is what is really good about reverse hypers in the WSBB book of methods.

    abs obliques with tricep rope 100 each side
    100 straight forward machine cruches
    45 leg raises in 2 sets...

    i cant take tommorow off i was going too but i have to get my DE session in 72 hours b4 ME upper body session on friday which i usually do on sunday but my board holders wont be there so i cant do it sunday.. ill try to up the calories as much as possible and cut out the hytrophy work i do and maybe go lighter on assistance lifts to feel better.
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    ok so had to do my DE bench withou taking a day off but i have to get my ME bench in friday early morning....anyways to todays workout

    Speed bench of floor with 40lbs chain
    8 x 3 135

    3 Singles on 215 with 40lbs chain

    Football bar rolling tricep extenitons
    2 x 10 with 25s on the sides
    2 x 8 with 30lbs on the sides

    Tate presses with elbows up (idk what u call these?)
    3 x 8 with 35s (PR)

    Cable Lateral Raise behind back
    3 x 10 with 15lbs

    Rear delt flyes
    70 x 15
    90 x 15
    90 x 12

    Shoulder Press
    3 x 12 on 205

    rotator cuff work 100 crunches and finished

    notes- been slacking on teh cardipo i wanna get leaner and stronger for 175-180 range i weigh. i put onn 10 pounds in a year DL went up 50 lbs, also started to squat and can hit 325 below parallel. Bench has gone up 10-15 lbs.. but i want to get stronger for my weight so i been doing isopure low carb shakes with each meal that itself cuts down 50 carbs. also cleaned up some junk out the diet..

    bench plan - I have hit a 3 board at 270 and a 4 board at 285, 4 board is struggling part so im trying to get that up. Will max out when i hit a 270 on 2 board and i hit 3 singles with 40lb chain on 230

    two days off till friday when i do ME upper
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    so this is my rushed weak so to speak.. ME upper body day.

    4 board press
    135 x 5
    165 x 3
    185 x 3
    225 x 3
    260 x 1
    290 missed got stuck under it for a bit ! ****ing sucked

    3 board press
    270 x 1 was pretty easy esp after the 4 board tied PR prolly coulda hit 275

    Rolling tricep extention with football bar (weight on each side is listed)
    25 x 10
    30 x 10
    35 x 10
    45 x 2 not great 1 short of PR.

    Shoulder press
    215 x 8
    225 x 8
    240 x 8 PR

    Rear cable lateral raises
    3 x 10 with 10lbs WEAK haha

    face pulls
    35 x 15
    50 x 15
    65 x 15

    Chest Flyes with isolater machine
    5 x 15 with 40 lbs total just for a pump

    100 crunches overhead crunch machine.

    ME lower body tommorow or sunday depending on if i party tonight hah.
  

  
 

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