Keepin it simple Wendler 5-3-1 Log

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    Friday off sat and sun was cardio


    Monday bench press
    Floor press
    95x10
    135x10
    170x3
    200x3
    230x3
    260x1
    280 miss
    280 hit matched pr. Felt a bit easier
    215x 10 drop set

    Slingshot
    225x10x2
    240 x 8

    Flyes 2 x incline 15-30 reps
    Band pulldowns/ab work/ 5 mins. .55 mile run but i did 1 min ish warm up will do this again later in the week

    Squata tommorow

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    Squats on wed

    135x10
    185x5
    225x3
    275x1
    315x1
    365x2

    Speed squat
    7x4 225

    No paused

    Did abs and cardio, hips were still sore not sure if it was sprints from monday or what but no doubt i had 3 id they werent hurt thankfully im at a deload so i can get 2 weeks to stretch heal and hit 375x2. First 3 weeks were rough but regrouping and hitting it hard
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    Thursday

    Barbell curls,rolling tricep ext
    Incline curls/ tates incline
    Preacher curl with db ext 1 set x f
    Inverted rows

    Thats it arm work with no lats this week wanted to push the tricep work cannot wait for monday
    Fri- off
    Sat-cardio abs
    Sun- cardio abs
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    Monday Bench

    Wide Grip
    45 x 10
    135 x 10
    185 x 5
    220x 3
    240 x 3
    added sling shot
    280 x 2 bad set up
    300 x 1
    330 with help
    330 without help

    Arnold Presses
    45 x 10
    60 x 10
    60 x 8,8,8

    Flyes
    25 x 50
    28 x 20
    30 x 15

    Ez Bar Curl
    25 x 20
    30 x 15
    35 x 15
    45 x 12

    Dips BW x 50 to burn out took to long because of so many people on campus cardio and abs tommorow bench grove wide feels good im going slingshot next week and then 2 weeks of singles on wide grip so im hoping to match my lifts from last year at a lower bw and stronger squat/dl
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    Since i had takien a month+ off i decided to do deadlifts instead of the squat deload

    Did the eliptical and some hip flexor stretches as well as some equiblock

    Deadlifts
    135 x 10
    225 x 5
    315 x 3
    365 x 1
    405 x 1
    455 x 1
    475 x 1
    500 wouldnt budge so i didnt strain at all hit it with the reverse bands but those didnt feel helpful scrapped them

    3 second pause deadlifts at just below knee
    225 x 5
    255 x 5
    275 x 5

    Hip Thursts
    225 x 7
    255 x 6,6

    15 mins on the eliptical and 40 leg raises thats it... Friday will do some upper assistance. carido from thru saturday 20-30 mins a day on the eliptical
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    Friday

    Iso Lat Pulls close grip
    4 sets

    double db rows 80 lbs 3 x 12

    Rolling tricep extentions and incline tate presses ez bar curls and rear delts cant really remember weight but reps s tayed same weight bumped up in some.
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    Saturday did cardio eliptical 25 minutes. 60 minutes of all eliptical cardio last week.

    Monday
    Wide Grip Bench
    45 x 10
    95 x 10
    135 x 5
    185 x 3
    230 x 3
    250 x 3 will see what this looks like for a max + 5 on the calculator next week then add 5 lbs the week after

    Sling Shot
    300 x 1
    340 x 1 with a bit of help **** the bed on the next

    Pause Bench 3 seconds
    190,200,210 x 5

    ROlling floor tricep extentions
    45 x 3 x 10

    EZ bar curls
    2 x 10 105 lbs

    tricep rope pull downs and inverted rows

    15 mins eliptical squats on wednesday!
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    Squats

    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 1
    375 x 2 tied PR for a double

    Speed Squat
    360 Reverse Band 6 x 3 ( did reverse bands because i struggle at the top not the bottom )

    Narrow Stance Paused squats 7 seconds
    200 x 4,5
    190 x 5

    form sucked ankles arent flexable enough!

    Eliptical 20 minutes and 2 x 15 ab wheel rollouts

    Friday will be some back work might skip triceps and biceps as my elbows are a bit sore.
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    Iso Row Inside Grip
    225 x 20
    275 x 15
    315 x 12
    340 x 8

    Lat Pulldown
    150,165,180,180 last 2 8 reps first two 12 reps

    DB Row (both at once)
    70 x 20
    80 x 12
    80 x 8

    Inverted Rows
    2 x 25 BW wide grip

    Dizenzo Rows lat bar
    2 x 25 with 140 lbs

    DB Lateral raises
    3 x 12 with 20 lbs (some reason they help my shoulder feeling good)

    Eliptical 15 mins... 20 left for the week will probably hit abs hard sunday and eliptical Bench on monday need to clean the diet up.
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    Bench Day
    45 x 10
    95 x 10
    135 x 8
    185 x 5
    225 x 1
    260 x 1
    280 x 1 went up pretty fast had 5 if not 10 more lbs.

    3 Second pause benches
    230 x 5,4,4 up 30 lbs from last week since i didnt do a drop set

    Incline Spoon Presses
    60 x 12
    70x 5
    65 x 9
    65 x 10

    Tricep Orange band pulldowns 1 x f
    2 sets barbell curls 100 lbs x 20
    1 set band pull aparts orange band x 25
    2 sets inverted rows 60 total reps
    1 set of 21s with 95 lbs

    10 mins bike cool off..
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    Squats

    45x10
    95x10
    135x5
    135x5
    225x3
    275x1
    315x1
    345x1
    385x2 pr double

    Speed squats reverse bands
    370 x 4 x 3

    Pause squats 5 seconds narrow stance
    210x5
    215x5
    220x5

    3x30 side bend 65lbs
    15 mins eliptical
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    Bored so did back work early

    Iso row inside grip
    185x15
    225x15
    275x12
    315x12
    345x10
    365x8

    Neutral grip pulldown
    135x10
    150x10
    165x10
    185x6

    Rear delt flyes and db curls
    3x12 and 3xf curls suppersetted same weights 25-35

    Dizenzo rows and planks and knee raises etc superset

    20 mins bike low intensity
    5 min stepper

    Would like to get 40 mins high intensity and 30 low intensity thru sunday before benching monday
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    Bench Press

    Wide Grip
    45 x 10
    95 x 10
    135 x 5
    185 x 5
    230 x 1
    260 x 1
    290 x 1 with sleeves

    Had to go 1 rep earlier than usual since i havent had any carbs in 3 days. Drop sets were pretty rough as well

    230 x 4
    210 x 5
    185 x 5

    Spoon Press
    60 x 3 x 10

    DB Curls
    40x 30 reps then 20 ish

    Ez Bar Curls
    75 x F 30ish reps

    Side Raises
    20 x 12
    35 x 8 x 8

    Flyes and Dizenzo Rows to finish things off 10 mins eliptical cannot wait to introduce carbs again FRIDAY NIGHT. Might have to do a cheat meal tommorow night to carb up for wednesday
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    Squats decided to carb up last night was doing the 7 day carbless to start cbl, thats 7 days with cardip everyday instead of 10 days without. But my goals strength and this far in the cycle i didnt want to give up a workout to follow a diet 100%.

    Squats
    45x10
    135x8
    185x5
    225x3
    275x1
    315x1
    350x1
    395 x 2 pr 2nd one was high but not by much !

    Speed squats grey band
    380x4x2

    Pause narrow stance
    225x3x4 5 seconds

    Leg raises x f
    Side bends with 45 lbs x f

    5 min 1/2 mile jog was hard as **** without carbs lol
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    Friday back work only had 45 mins

    Inside grip iso row
    225x20
    275x15
    315x10
    345x8x8

    Lat pulldown
    135x15
    165x15
    18x8x8

    Shrugs
    225x3x20

    Barbell curls
    90x3x30

    Bent over flyes
    30,35,40 lbs 12,10,8

    Kneeling rope pulldown to failure 120 lbs done tonight was backload night after 7 day no carbs pigged out probably a bit much but only cRbing up heavy on bench and squat days
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    pause Bench (wide Grip) 3 second pause
    45 x 10
    135 x 8
    185 x 5
    225 x 3
    255 x 1
    Drop set index on ring 135 x 25

    Spoon Press
    60 x 15
    65 x 10 x 8

    Hammer Curl 2 sets with 50 lbs

    Preacher Curl Machine Drop sets to failure

    Pulldowns and Flyes about 6 total sets

    rear delts bent over fly

    3 x 15 with 30 lbs



    was a deload friend wanted to lift back home so i had to go felt rough on the elbow but not alll that bad.. Probably some light deadlifts and squats wednesday!
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    Wednesday deadlifts something in my back was pulled sciatic nerve and it hurt called it went home after 315 x1. Skipped fridays lift. Needed. Off day made a pvc foam roller doing defrancos warm ups shoulders felt real sore today #s posted below

    Floor press
    45x10
    95x10
    135x8
    170x3
    200x3
    230x3
    260x1
    285x1

    In 7 weeks i want my floor press wide bench press to be 300 + run to 350 starts now
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    Squats

    specific mobility work and agilie 8 for warm up

    squats
    135 x 10
    130 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    370 x 1
    410 x 1 tied PR, will go for 420 next week then one week off and a full out max before restarting the cycle

    Speed Squats
    300 x 4 x 2

    skipped paused squats. overall this program seems to have worked amazing even with the adjustments because of my sciatic nerve so i havent done paused squats this week and have had to skip box jumps

    Leg Presses
    2.3.4.5 plates all for 15+ reps with oranage band

    15 mins eliptical and that was it..


    Todays Friday will do a back and bicep day starting monday, Will kick it up a notch more volume etc..
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    Friday was just some lat work abs cardio nothing exciting v bar pulldowns db rows double handed 2 sets shrugs 2 sets reeves deadlifts 100 reps rear delt nothing really important just hammered back work hard.
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    Monday Max effort Floor Press
    45 x 10
    135 x 10
    165 x 5
    195 x 3
    225 x
    260 x 1
    290 x 1 no sleeves
    310 x 1 with sleeves
    Drop set
    230 x 7 spotter grabbed the damn bar i wanted 10

    Paused Bench 3 seconds
    240 x 4
    230 x 5
    230 x 5

    40,45,50,55 curls for 8-15 reps suppersetted with BW dips with slingshot

    Flyes 4 sets and 100 reps rear delt 50 inverted rows 50 band pull aparts

    1 x 20 ab wheel
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    Tuesday arms

    Some pulldowns and curls barbell curls hammer curls and random stuff 115 x 8 barbell curls highest set pretty easy
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    15 mins elliptical as well
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    Squats -

    Warm up- Defranco agile 8 it works
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    380 x 1
    425 x 1 PR !!

    Speed Squats
    345 2 x 2

    Drop set
    315 x 10

    Leg Press drop set
    5 plates + orange band 10-20 reps didnt rack

    15 minutes bike thats it.. probably do abs and more bike tommorow want to hit db benches and back and OHP friday
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    Thursday was off

    Friday

    Seated Military Press
    100 x 10
    120 x 5
    140 x 5
    160 x 3
    180 x 1
    200 x 1 i expected more o well hope this doesnt f up benching for monday

    Drop Set
    140 x 13

    DB Press with Bands
    80 x 10 x 10
    90 x 8

    V bar lat pulldowns 4 sets
    3 sets iso rows outside grip
    3 sets rear delt flyes

    Hammer Curls for elbow relief and 2 miles eliptical as fast as possible just under 12 minutes. First week of this brutal training cycle complete
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    Hamstring work sunday

    One leg rdl
    15,25,35 x 15 reps

    Db swings
    50,60,70 x 12

    Bear squat
    315x10.

    Glute ham
    2x 10,8
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    Bench monday

    135 x 10
    185 x5
    225x3
    270 x 3 x 2

    Slingshot
    320x2
    345 miss
    345 x 1

    270 x 2 flat drop set

    Board press 3 board
    Close grip x 7 225
    Wide grip x 8 225

    Iso lat pull outside grip 315 x 15-20 reps x 3 sets

    V bar pulldown
    135,150,180 for 20,15,15

    Band pull aparts
    2x 15

    Curls w/ barbell
    100x15
    110 x 12

    Inverted rows with orange band pulldowns superset x f
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    Tuesday- supersetted dumbell curls and single arm pulldowns and facepulls with some cardio

    Wednesday
    Squats
    135x5
    185x5
    225x3
    275x1
    315x1
    385x1 no wraps
    440x1 pr knee wraps felt like a life or death fight

    Deadlifts
    315x1
    365x1
    405x1
    455x1 wasnt hard but called it here back was acting up

    Glute ham raises
    10,10,8

    Leg press 5 plates against orange band all 10 reps

    Cardio 10 minutes on eliptical as fast as possible

    Thursday- 5 rounds of barbell complex of hang clean barbell rows calf raise stiff leg deads. And 25 mins on bike and 10 on eliptical

    Friday-
    Overhead press
    50x10
    80x5
    100x5
    120x3
    140x5
    170x1
    185x3 with sleeves max would be right around 205

    Incline db press
    60x20
    65x15
    75x12
    85x10

    Iso lat rows
    4 x15+ 295,315 switched grips

    V bar rows
    1,2,3,4 plates 10+ reps

    Inverted rows and ab wheel 2 sets each

    Sat- 20 mins eliptical and planks side and front 3 sets each
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    Bench monday
    140x8
    170x3
    200x3
    230x1
    260x1
    280x3 had 4 but regardless 3 rep pr

    Sling shot
    320 x 3 x 2 sets

    Paused bench 3 second
    230x6
    230x4 with 20 lb chain

    Burn out
    190x15

    Rear delt fly
    25,30,40,40 x 12

    V bar pulldown
    150 x 20
    185 x 15
    210 x 12

    2 sets a piece
    Single arm rope pulldowns
    Cable curls
    Flyes

    Ab wheel
    1x20

    10 mins eliptical

    Wednesdays squats tuesday cardio
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    Arms tuesday- pulldowns ez bar curls flex curls rear delts and 10 mins eliptical. Nothing hard everything above 12 reps

    Squats wed reverse band
    225x5
    315x3
    365x1
    405x1
    455x1
    475x1
    500x1 pr no wraps just belt

    Drop set
    320x10 with knee wraps and belt felt weird body isnt use to doing full raw right after reverse band

    Db lunges
    2x10 50 lbs

    Stiff leg deads
    100,120, 140 all for 10
    (More rehab type stuff for sciatic nerve pain)

    Glute ham
    10,6 with bw

    Rope kneeling pulldown
    2x 20+

    Eliptical 10 minutes 135 calories burned.

    More cardio and ab work tommorow and friday ohp and db benching + lat work
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    Thursday


    Ohp
    40x10
    70x10
    100x5
    120x3
    140x3
    160x1
    180x1
    200x1
    210 missed
    140x12

    Incline db bench 30 degree
    70x20
    75x15
    85x13

    Iso lat 4 sets 2 grips each
    V bar pulldown 4x 12+

    5 sets rear dets

    Friday off

    Sat obliques kneeling pulldown 25 min eliptical

    Sun cardio

    Monday will post bench
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