Keepin it simple Wendler 5-3-1 Log - AnabolicMinds.com - Page 3

Keepin it simple Wendler 5-3-1 Log

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    ME lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    375 x 3
    315 x 3
    370 x 1
    445 x miss but i real good explosion of the ground no struggle about lil above half way i missed it. Overall was happy with i think the ORM pull on DE day will get me my lockout strength up. I know you should work up to at the most heavy set of 3 but i been pushing it a bit no damage so far.

    Pull Throughs
    60 x 10
    80 x 8
    100 x 8

    Kroc Rows
    100 x 25 NON STOP (PR)

    Hyper Extentions
    45 x 10
    70 x 8
    90 x 6

    really hit my form on here

    Iso Motion pulldowns
    3 x 20 the left side kept falling down the lock thing wasnt working pissed me off

    Tryed to do heavy shurgs and rack pulls but was too gassed.. did ab work to overall good workout. I feel a 225 pull b4 new years

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    DE bench press day

    135 x 3 x 8 sets with 40 lb chain 3 sets outter grip 3 set close grip 2 set normal.

    Heavy single
    225 x 1 with chains the set up with the chains felt wrong today for some reason so i only did one plus this was a 10 lb jump from last week. overal happy to get it.

    CG Pin press
    190 x 5
    205 x 5
    225 x 5
    hate these i doubt they helped the ROM was to short from the pins i worked on, the pin below caused shoulder discomfort woint be doing these again.

    Shoulder Press
    225 x 8
    240 x 8
    250 x 8 PR
    seat was lower too it was more of a pin press i would say put arms at 90 degress all stress was on shoulders which is good.

    Rear delt cable raises
    3 x 15 with 10lbs
    superset with facepulls
    3 x 15 50,65,80lbs was the sets

    Tricep rolling extentions with Football bar
    25s x 20
    35s x 10
    35s x 8

    20 Minute Hytrophy time
    3 sets of 15 chest flyes
    2 sets 15 cable front raises (for upper chest idk what you call them)

    Tricep pushdowns isolated
    5 x 15 115,140,165,180,200

    thats it.. Thursday is thanksgiving might take the next two off and do fri ME bench and saturday ME lower body however not sure yet.

    with my benching so far ive hit a 3 and 4 board over 270 and chain bench at 265.. contemplating trying 270 flat bench friday
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    DE lower body

    Speed box Squats
    200 x 2 reps x 8 sets
    felt a little weird wasnt real dialed in

    Rack Pulls
    225 x 3
    315 x 3
    working sets 3 singles
    405 x 1 reps x 3 sets
    i tried 455 couldnt budge i think speed squats drain me more than reagular Deads because i have hit 455 of bottom pin just a couple weeks ago. so i kinda off pissed bout that.

    Pull Throughs
    80 x 12
    100 x 10 PR
    120 x 10 PR

    Kroc Rows
    100 x 23 2 short of my PR

    Barbell Curls
    1 x 8 115

    Isolated cable lat pulldowns
    5 x 15 pyramided top set was 230

    5 sets cable Curls single arm 10 reps each

    abs

    The lat pulldowns and curls were extra hytrophy work which i do in under 15 mins. Tommorow or sunday ill do max effort upper
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    ME upper body

    Flat Bench Press
    135 x 5
    170 x 3
    205 x 3
    225 x 1
    245 x 1
    270 x 1 negative honestly wanted to hit this but felt way to heavy. 245 was pretty light for a heavy rep should have tried 255 i hit that a month and half ago..

    floor press
    170 x 5
    190 x 5
    225 x 1
    245 negative
    wasnt happy with the bench workout so i did this, i think im switching to a 3 rep max on floor press and ditching DE effort day because my bench isnt high enough to need DE.

    Shoulder Press
    225 x 8
    245 x 8
    255 x 5 PR

    EZ bar Tricep extentions
    25s x 20
    35s x 12
    40s x 10
    45s x 5

    Hytrophy 15 mins
    5 x 15 cable flyes
    5 x 10-15 straight bar reverse grip pulldowns

    anyways pretty pissed about the light weight on floor press and bench press. IDK why there down i use to be able to rep 240 x 3 off the floor and 240 x 3 flat bench so ****ty workout today.. cant wait to deadlift monday or tuesday
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    ME lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    375 x 1
    445 x missed

    shouldnt have tried was so sore pretty much everywhere today.

    Good mornings
    135 x 5
    175 x 5
    205 x 1

    Pull Throughs
    100 x 10 reps x 3 sets

    that was it for the day feel a little overtrained so if till Saturday.
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    Bench day i guess you can call it the DE day. (using ed coans routine for my main bench movement)

    Floor Press
    2 x 10 175

    C.G. Bench Press
    2 x 10 155

    Incline Press
    2 x 10 145

    did those two above instead of high rep DB presses...

    Rear Delt Raises
    2 x 10 15lbs

    Rear Delt flyes
    3 x 10 30lbs

    Hytrophy 10 mins
    3 x 15 25,35,35lbs cable flyes

    3 x 15 isolated pulldowns
    170 lbs
    200 lbs
    230 lbs

    felt sick while doing this had a blueberry muffin and sugar free green tea and about 20 mins later drank my nano vapor so didnt get to do abs..taking DE lower body day off because my back feels beat up. will do bench assistance saturday.
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    Squat day but didnt squat since back has been hurting took the squat out so it was quick workout

    Hyper Extentions
    70 x 10
    90 x 10
    115 x 6

    tons of ab work

    Squat Machine
    270 x 8
    230 x 16

    that was it... Saturday is bench assistance and then back into it kind of took it easy this week
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    Saturday i did Bench Assistance

    Bench Press
    95 x 5
    135 x 5
    170 x 3
    205 x 2 (unracked it weird)
    230 x 1 well below a max just wanna keep doing a heavy rep so i get use to the feel.

    Shoulder Press
    225 x 10
    240 x 8
    255 x 7 (PR)

    Face Pulls
    3 x 75 lbs

    Rear Delt Rasises
    2 x 10 15lbs

    EZ Bar Tricep Extentions
    85 x 10
    95 x 10
    105 x 7 PR

    Tricep Pushdowns Isolated
    185 x 15
    200 x 15
    230 x 15

    Flyes with cable
    2 x 25 30 lbs
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    Deadlift day today last post was from Saturday

    Deads
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    385 x 1

    I cant pull heavy right now tweaked my back a couple weeks ago and i think i burned out a little by doing too many rack pulls so im prymaiding up prolly by modifying ed coans routine for Deads

    Kroc Rows
    95s x 25 each side no rest

    Ez bar High Pulls
    75.85,95 x 15

    Isolated lat Pulldowns
    185 x 15
    200 x 15
    230 x 15

    Low Rope pulls
    100 x 15
    120 x 15
    140 x 15

    tommorow is off day and wednesday is bench with 185 2 sets of 8 of the floor.
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    Bench Day

    Floor Press
    bar x 10
    95 x 10
    135 x 5
    working sets
    185 x 8
    185 x 8

    needed more warm up the 185 for 8 at first felt heavier then the second

    C.G. bench press
    165 x 8
    165 x 8

    Incline Press
    150 x 8 (kind of a close grip)
    150 x 6 last rep was with help and i used a wide grip, i was real weak at this

    Face pulls
    65 x 20
    75 x 20
    75 x 20

    Zig Zag bar tricep pulldowns Outside grip
    65 x 20
    75 x 15
    85 x 10
    95 x 12 (entire stack)

    Side D.B raises
    15 x 15
    25 x 10
    25 x 10

    1 set of flyes 30 x 15 shoulder was poping a bit so stopped.

    wore sweats had a good sweat was a faced paced workout so i didnt do cardio. ill do abs with Squat day tommorow
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    bench assistance

    bench press
    45 x 10
    95 x 10
    135 x 5
    170 x 3
    205 x 3
    235 x 1 (didnt need help spotter touched it i hate that )
    235 x 1

    I hate the stupid ass gym benched when there to low to the ground ****s up my lockout ability

    SHoulder press
    235 x 8
    255 x 7
    275 x 2 PR

    Rear delt cable raises
    10lbs x 15 reps
    15lbs x 10 reps

    face pulls
    3 x 20 with 65lbs

    DB Extentions
    90 x 12
    100 x 10

    Zig Zag bar pull downs
    65 x 20
    85 x 15
    95 x 14 PR

    Barbell Curl 21s
    95lbs for 2 sets.

    thats it im probably gonna stop benching on this day as my shoulder is already acting up might take a heavy single every couple of weeks
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    Monday was deadlift day, im using coans routine as my ME movement which he does doubles or triples...

    Deadlift
    135 x 5
    185 x 5
    225 x 3
    315 x 3
    working set
    365 x 3

    Pull Throughs
    132 x 10 PR

    Kroc Rows
    90s x 47 PR

    V Bar Pulldowns
    185 x 6

    High Rope Pulls and Low Row Pulls superset
    3 x 15-25 reps on each

    that was it for back
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    bench day tuesday

    FLoor press
    45 x 15
    95 x 10
    135 x 5
    165 x 3
    working sets
    190 x 8 x 2 sets

    C.G Bench Press
    170 x 8 x 2 sets

    Incline Press Machine
    225 x 10
    245 x 10

    ROling tricep extentions
    65 x 20
    85 x 12

    Hytrophy work
    Pulldowns supersetted palms up and palms down single arm pulldowns 3 sets each

    3 sets flyes 20 reps each

    wednesday is off day thursday legs
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    missed my bench assistance and squat day last week. I actually wanted to skip squat so i could have a couple extra off days for my back.. SKipping bench assistaance helped with my shoulder pains. im on winter break having a good ass time but still trying to lift diet isnt good.. heres the workout

    FLoor Press
    200 x 5
    200 x 5
    235 x 1 heavy single felt pretty good.

    C.G bench press
    185 x 5
    185 x 5
    i use a pretty good close grip too all of my hands are on the smooth part

    Incline Press machine
    255 x 5
    275 x 5 PR
    i feel more carry over this (tricep strength more than off the chest so thats why i use machine rather than incline bench press)

    Decline Press
    275 x 8
    295 x 8
    315 x 7

    ez bar tricep extentions
    95 x 8
    105 x 8
    115 x 6 tied pr

    Hytrophy 15 mins at end
    Tricep creepers 3 sets
    tricep squiggly bar pulldown 3 sets
    flyes incline 3 sets
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    deadlift day
    385 x 2 PR without belt

    Pull Throughs
    145 x 8 PR

    Crooked bar with handles back pulldowns
    185 x 8 x 2 sets

    DB Rows
    120 x 8 PR

    Hytrophy work
    Same pulldowns for 5 sets 15 supersetted with 3 x Failure cable bench curls
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    Bench Press off the floor
    210 x 5
    210 x 4 had to get help on 5.

    about to move to regular bench soon

    Shoulder Press
    205 x 6
    205 x 7
    185 x 11

    Decline Reverse DB press (saw them on elitefts)
    45 x 15
    55 x 15
    70 x 11

    Pulldowns
    4 x 25 to failure (ended with the pin at the bottom)

    Cable bench Curls
    3 x Failure cant remember numbers..

    still on winter break from school working out at a ****ty gym so #s arent great but from new semester (jan 7th) to spring break (march 7th) im going to go hard as ever.
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    this workout is from a couple of days ago.

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    410 x 2 PR no straps no chalk

    pullthroughs
    145 x 8 PR

    Bent bar with handle lat pulldown
    115 x 8 weak as hell but shoulders were sore from bench

    DB Rows
    125 x 8 PR with weight

    isolated handle lat pulldowns in cable fly machine i made these up but it stretches the lats really good.. 8 x 15 super light just for a pump

    im only lifting twice a week ive been doing lower back work to keep the squat up but i havent been squatting im on winter break and cant get in the gym much...but i needed a good break as my lifts have been staggering forever but starting tuesday or wednesday im going hard 4 days a wweek
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    Monday Deadlift

    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    working sets
    370 x 2 ( i was sick and let it get to me and pussied out this lift)
    370 x 3
    370 x 3

    this was what i needed to hit on coans routine im actually using 10 more pounds then im suppose too for my 455 goal. ive used no straps or chalk for these sets either.

    Pull Throughs
    155 x 5
    165 x 5
    180 x 5 PR

    Crooked handle lat pulldowns
    3 x 5 on 155

    (there in coans routine idk why i dont think they help but not gonna argue with coan)

    skipped rack pulls i was too sore in my lower back

    Power Shrugs
    3 x 5 275

    DB Rows
    100 x 5
    110 x 5
    125 x 5 PR

    thats it wwas sick and beat up i wanna keep lifting but i cant eat cuz my throats swollen and idk whats wrong docs tommorow if all goes well ill bench.
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    Bench Press

    Floor Press
    225 x 3
    225 x 2

    i skipped one week ahead to this im going to try this for two weeks but next week im jumping to regular bench press i did this first 6 weeks of coans routine of the floor. Also i hate doing floor press at my gym, i couldnt switch to flat barbell bench because my bar at home is bent.

    Shoulder Press
    225 x 5
    255 x 5
    275 x 4 PR

    Reverse Grip Bench press
    185 x 7 (1 extra rep with help)
    first time in a while back to this im trying to get this back into the 200s

    Rolling Tricep extentions
    70 x 15
    85 x 10
    85 x 6

    3 sets of flyes and pulldowns isolated. and was done abs and cardio tommorow..

    Changes in the workout after this week is im going to go to flat bench for the remainder of the routine ( 6 weeks) instead of floor press. Instead of incline im doing shoulder press. and instead of Close grip im doing reverse grip. my #s are lower on reverse grip then close so im going to work on that.
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    ok first off a couple notes. Im doing Biceps 3 times week just 9 sets at the end of workouts i got the routines from tnation article... and i might also add grip training which will have moderate weight deadlifts with fat bar for deadlift grip... also gonna attempt to add cardio in as well but anyways heres todays workout..

    Squats
    135 x 10
    185 x 3
    225 x 3
    working sets 3 singles
    240 x 1 (squats were feeling really heavy so did this )
    275 x 1
    295 x 1

    all were good depth. will prolly try 305 for the next two weeks and try to hit 315 by the end of the month.

    Box Squats
    235 x 4 missed 1 didnt want to get stuck. this was a PR tho

    Olympic Squats
    195 x 10

    ABS and done. felt good for not squatting in 3+ weeks.
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    assistance day

    cambared bar bench press
    2 x 3 215

    Reverse Grip Bench Press
    185 x 5
    190 x 5

    Isolated Tricep Pressdowns
    170 x 15
    185 x 15
    200 x 15

    DB rolling extentions
    35 x 12
    35 x 12

    Flyes and slight incline DB press supersetted. and 100 leg raises. done sunday is off monday Deadlifts
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    ok so didnt deadlift today back was still a bit tight from squats and plus i wanted to wait on my bands...

    Assistance day

    Incline Dumbells
    75 x 5
    85 x 5
    85 x 5
    Dropped to 50lbs and did 10 palms in 10 palms out for a total of 20 reps 2 sets

    these irratated my shoulder a bit but i worked threw em i think it will help me in flat bench

    Plate Raise
    70 x 5
    70 x 5
    45 x 20
    worked grip too cuz i had to hold the plates together

    Lateral Cable Raises
    2 x 15 10lbs
    1 x 12 15 lbs

    Face Pull
    90 x 15
    110 x 15
    110 x 15

    High Cable Curls
    3 x 20 80 lbs

    Db Curls with Thumb over top grip
    35 x 10
    40 x 10
    40 x 7

    low Pully isolated cable curls
    70 x 12
    80 x 12
    90 x 12

    Tricep Cable extentions overhead
    60 x 20
    80 x 20
    80 x 20
    80 x 20

    ab work and that was done.

    im doing alot more hytrophy work as i got a pretty good frame id love to fill it out but my goal is to still move big weights..

    Doing legs tommorow with grip training.
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    had to switch some **** up for school so today i just did Cardio/ABS... tommorows my deadlift day im testing out the elitefts short bands that u can use for deads... saturday ill do grip training since ill be around the gym thursday or friday will be bench day.
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    got my pro short bands from elitefts today as well as my fat gripz.. heres the training.

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    315 x 1
    355 x 1
    working set
    395 x 2 used belt thats it.

    Band Deadlift
    135 x 3
    165 x 3
    185 x 3

    working sets should have all been 185 but it was my first day with the bands at lockout the tension added by the bands is 158.3 lbs per side.

    Power Shrugs
    3 x 5 with 285 lbs

    Pull Throughs
    110 x 10
    130 x 5
    150 x 5 PR for this gym it was the whole stack i need to find another machine to use for this.

    DB Rows
    100 x 8
    110 x 5
    120 x 5

    Zig Zag bar lat pulldowns
    100 x 5
    120 x 5
    120 x 5

    Hytrophy work
    4 x 15 single cable latpulldowns weights were 170,185,200,215

    Biceps
    High pulley Fat Bar Curls
    3 x 10 100lbs

    Fat Dumbell Curl
    1 x 10 30 lbs
    2 x 10 40 lbs

    Double Cable Curls
    3 x 12 cant remember weights didnt use fat gripz on these

    backs a lil tight nothing else seems sore will do bench tommorow still using coans routine except i added the bicep/hytrophy work and replaced the straight leg deads with band pulls. and dont do speed work.
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    Some nice lifts in here. Whats your weight? 5-3-1 is a very simple but yet very effective program. Great choice.
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    Quote Originally Posted by SmallTownIron View Post
    Some nice lifts in here. Whats your weight? 5-3-1 is a very simple but yet very effective program. Great choice.
    i started out with the 5/3/1 and it did wonders for my Deadlift, i was plateaued pulling heavy all the time and it helped me build rep strength but it didnt make my max go up at all weird i know.. and it did nothing for my bench and it did wonders for my push press/shoulder press and squat as well... and i switched up and used some westside ideas and most of ed coans routine. so basically its like this

    Deadlift i follow ed coan/ mark phillipi's routine and skip speed work and dont do the stiff leg deads i do the band pulls 3 x 3 which i got from josh bryants log on elitefts.

    Squats- i do them when i cycle of deadlifts all the lower back work from DLs help my squat. i usually do coans cycle then when it gets to heavy the weeks after that i do heavy singles till i start back to deadlifts.. Assistance work like olympic squats are from coan and the box squats for assistance were idea i got from dave tates logs.

    Bench- For my ME ill use coans routine weather its 2x10 or 2 x 1 if i plateau in the middle of a routine ill switch ME movements to floor press or C.G. or reverse grip then jump back on his routine it usually works and i do assistance work that helps me the most.
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    Bench day today still havent orders a new barbell and i hate the benches at my gym with a passion because its not in a power rack so i did floor press

    FLoor Press
    135 x 10
    165 x 5
    195 x 3
    205 x 1
    Working sets
    225 x 3 (3rd rep hard)
    235 x 1
    235 x 1

    once i hit the 225 2 sets of 3 im on to 235 for 2 reps... and i want to be on flat bench by then so im fiddling around hoping that i hit 2 sets of 3 on 225 next week and get my barbell after that.

    Reverse grip bench
    190 x 5
    195 x 6 2 reps with help will prolly just go straight to 195 next time

    Rolling Tricep Extentions
    75 x 10 x 10 x 10

    Tricep Zig Zag bar outside grip pulldowns
    4 x 25 90 lbs

    Flyes with cable
    30 lbs 2 sets to failure

    shoulder was achy so i ended it early but pleased with the results the 235 x 1 is my best floor press at the gym and i felt like i coulda had 240 245....
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    grip/leg work

    Fat bar double overhand deadlift off knee high pins
    135x 5
    185 x 5

    hamstring curl
    70 x 10
    90 x 10
    110 x 9
    110 x 8

    Leg extentions
    150 x 20
    170 x 15
    190 x 15
    210 x 12

    donkey calf raise
    180 x 25
    180 x 25

    28s for biceps
    2 sets with 35s

    this was a get in and get out type of thing.. im cycling deads and squats so i just did work to keep my legs toned up i do likee to have em some what toned... same with biceps that was and extra workout... rack deads with fat bar was part of the routine... off till monday which is bench assistance.
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    assitance day for upper body

    DB Press
    65 x 10
    65 x 10
    75 x 10
    80 x 7

    Tricep Dumbell bench with slight incline
    60 x 10
    60 x 12

    Front Plate Raise
    70 x 7
    70 x 7 both are PRs
    45 x 23

    Face pulls
    50 x 15
    65 x 15
    65 x 15

    Lateral Raise with Dumbell
    3 x 10 with 20lbs

    Tricep Pulldowns standing with cable behind the head
    80 x 20
    90 x 20
    100 x 15
    60 x 50 with fat gripz

    High Cable Curls w fat gripz
    80 x 20
    100 x 15
    100 x 15

    Db CUrls with Fat Gripz
    35 x 12 x 3 sets with only 30 secon rest

    Full extention cable curl
    110 x 15 x 3 sets

    was told i look bigger and shoulders are getting bigger loving the progress of gaining size while PL.. Deadlifting wednesday hoping for 410 x 2 that will tie a pr
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    Deadlifting
    135 x 5
    185 x 3
    225 x 3
    315 x 1
    365 x 1
    working set
    410 x 2 no wraps tied pr

    Band Deadlift
    3 x 3 with 205 thats 375 at lockout

    Power Shrugs
    2 x 5 295 used mixed grip but alternated hands

    Pullthroughs
    1 x 15 with 160 (thats as high as the pulley machine goes i need to find a new way to do these)

    Ez Bar Pulldowns for Lats
    120 x 5
    140 x 5 PR

    Dumbell Rows
    120 x 5 x 2 sets..

    ABS and done..

    lil less accessory work such as rows pulldowns shrugs went heavier on band pulls... next week is 430 x 2 reps but im going to pull 2 singles my grip isnt where it needs to be to pull that for 2 reps idk if ill get one without wraps but im working grip hard as ever... tommorow is off i might do a incline walk for cardio.
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    bench Press a day earlier then planned i have to work friday middle shift so thats why...

    Bench Press first time doing flat barbell bench in 2 months or so.
    45 x 10
    95 x 10
    135 x 5
    165 x 3
    195 x 3
    working sets
    215 x 2
    215 x 2
    im suppose to be doing 235 x 2 but benching off the gym bench has ****ed me up.

    Reverse Grip Bench
    195 x 5
    200 x 5 PR

    Skull Crushers
    75 x 10
    85 x 8
    85 x 7 forgot clips the plates slipped off haha

    Zig Zag bar outter grip pulldowns
    4 x 25 with 50lbs

    Flyes
    3 x 15 with 25 pounds using cables got a [pump/stretch tho felt good i suck at flyes]

    ABS and done saturday will do legs/grip work saturday
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    took 3 days off still messing around with my schedule for a bit. Trying to make it look like this

    Monday- ME Bench Press assitance moves forcus on shoulders, and 2nd assistance work on tris.. bicep work/ extra chest work as a extra workout nothing heavy at all.

    Tuesday-Deadlift/Back work such as heavy rows,pulldowns,pullthroughs, decent amount of abs.

    Wednesday- cardio, extra bicep workout

    Thursday- Legs, mosty for hytrophy, things such as leg press,leg extention, curls,calf raises. heavy squats and deads are too much in the same week so ill cylce deads and suats..

    Friday-Light Bench, assitance is heavy triceps light shoulders and biceps...

    this isnt a typical powerlifting routine.. but the extra biceps, extra chest lifts i put in there are really light and pure hytrophy lifts..... i always do more tircep pulldowns then recommended cuz it helps my endurance on bench.. And the legs are just too hard to squat heavy singles and deadlift in the 1-3 rep range all in the same week.
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    Mondays workout

    Bench Press
    bar x 10
    95 x 10
    135 x 5
    165 x 3
    195 x 3
    working set singles
    215 x 1 x 3 singles
    220 x 1 x 2 singles
    175 x 8 drop set.

    Plate Raises
    2 x 5 70lbs

    Face Pulls
    4 x 15 100lbs

    lateral cable raises
    3 x 10 20lbs

    Barbell extentions (tricep)
    95 x 10
    110 x 10

    zig zag bar pulldowns
    2 x 50 with 60lbs

    Hytrophy work
    3 x 12 incline chest press (highest i went was 60lbs per side)
    4 x 25 high cable bicep curls (did these with 50 lbs )

    so as u can see its really light for hytrophy i doubt ill get over trainined with it.
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    got some homework for tommorow so did deads today, heres the results..

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    380 x 1
    working set.
    430 x 1 PR without straps..

    Band Pulls
    225 x 1
    245 x 1
    260 x 1
    all PRs because i was doing 1 rep not triples

    Pull Throughs
    185 x 8
    205 x 5
    215 x 5

    No Power Shrugs because i went heavier on the band pulls

    V bar Rows
    three 45x 12
    then just did it without the v bar
    four 45s x 7 (alot harder)

    Zig Zag Bar pulldowns
    120 x 12
    140 x 5
    140 x 5

    Abs went heavy on obliques and 100 regular seated crunches... tommorow will take a complete day off. cardio dont think its happening im eating just enough moneys tight, and i dont really need cardio...

    Thursday will post light bench and heavy tri assitance day.
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    light bench day

    Bench Press
    175 x 10
    175 x 8
    used thumbless,grip really seems like it gives u better strength on higher reps

    Reverse Grip Bench
    190 x 5 (2 with help)
    185 x 5 (2 with help)
    was weak as hell on these idk why prolly cuz it was too similar to a bench press.. will find something else to replace this with

    Lateral Cable Raises
    3 x 15 with 15lbs

    Seated Face Pulls
    4 x 15 from 65-85 lbs varying.

    (those sets were just to keep those shoulders balanced)

    Pulldowns
    4 x 25 with different grips on the zig zag bar

    Fat DB Curls
    2 x 12 45's

    Db Curl
    50 x 8 PR for using great form on this much weight. and it is true heavy deads = bigger biceps.. alll my bicep work does is give em better shape not mass.

    High Pulley Curls
    3 x 12 80,90,100lbs

    Machine standing Cable Curls
    110 x 12
    125 x 12
    140 x 12

    instead of doing biceps as in extra workout i just did em with my powerlifting stuff.. will do legs and abs tommorow.... then off till monday.
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    Legs today im doing BB style leg workout so i can maybe add some size b4 i cycle off deads to squats..

    Hack Squat (assuming sled is 45lbs)
    135 x 15
    165 x 15
    185 x 8
    185 x 10
    135 x 15
    went really low and had a continous motion to keep pump going.

    Step Ups
    120 x 6 this was way to heavy never done em b4 so should have started lighter
    90 x 6
    50 x 6

    Lunge Sled
    70 x 8
    tweaked my ****ing back im pissed!!

    Seated leg Curl
    30 x 15
    45 x 15
    70 x 15
    all supersetted with

    Leg Extentions
    170 x 15
    130 x 15 Slow reps

    Leg Press
    225 x 20 reps

    forgot calf raises o well not like they ever grow haha

    stretched out and did a 10 minute incline walk hopefully my back is ok because im coming towards the end of my coan deadlift cycle!
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    ****ty workout here it goes anyway
    bench press
    bar x 10
    135 x 10
    165 x 3
    all these felt damn good
    195 x 3 medium difficulty
    working set singles
    220 x 1
    220 x 1
    220 missed used a grip inside the pinky rings and missed it
    hit two more reps doing singles with a spot thats ****ty.

    Floor Close Grip press
    175 x 3
    185 x 3
    185 x 3

    Tate Presses
    35 x 15
    40 x 12
    45 x 6

    Face Pulls
    65 x 15
    80 x 12
    80 x 15

    Cable Lateral extentions
    3 x 15 with 15lbs

    pec flyes
    3 x 15 with 90lbs

    abs and done...

    ****ty weight for singles but on the possitve i cut tons of hytrophy work out and i fixed my barbell at home and i will be using that not a dumbass commerical gym bench.

    not sure if im deadlifting tommorow depends how my body feels so i will report back tues or wed
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    deadlift day here it goes

    deads
    135 x 10
    185 x 3
    185 x 3
    did a lil extra work on light weight since i didnt get to stretch to good.
    225 x 1
    275 x 1
    315 x 1
    370 x 1
    working set 1 heavy single
    420 x 1

    Band Pulls
    225 x 1 (385)
    255 x 1 (415)
    265 x 1 (425) PR it wouldnt have passed for a competition lockout but a gym lockout yes..tension of band at top in paranthesis

    STiff Leg Good Mornings
    45 x 10
    85 x 10
    working sets
    95 x 5
    115 x 5

    Db Rows
    2 x 5 with 120s

    ez Bar Pulldowns
    150 x 5 PR
    120 x 5

    supersetted it 28s with 35 lb dumbells and rope pullups for 2 sets each did 6,4 for rope pullups no time to do abs. tommorows off day light incline chest day thursday..

    for deadlifts all the ones i pulled one rep for felt real explosive great burst of the ground. even the 420.. Grip is not an issue, i wanna build up strength to get up to a 455 pull. My plan is simple...
    heavy deadlift single in the 420-435 range to be use to a heavy weight
    band pulls- for explosive strength mid way up.
    Good Mornings heavy- for strength pulling of the ground.. still following coans cycle just doing mini cycles with his last 6 weeks that he has in there.

    thats all for today
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    Upper Body Assistance

    Dynamic effort
    6 x 3 135 + 40 lbs in chain im dropping this all it does is make my shoulders hurt with the sudden addition and subtraction of weight with the chain.

    4 Board Press
    185 x 5
    205 x 5
    just did these to warm up

    working sets
    3 board close grip pause press
    225 x 3 x 2 sets

    DB Extentions
    3x 10 with 70s 80s 90s
    1 x 8 with 100

    Incline Chest Press
    2 x 15 110 + machine weight

    Lateral Raise
    3 x 15 with 20lbs free weight

    seated Face Pulls
    3 x 15 75 lbs

    Triicep pulldowns 1 arm with rope
    2 x 20 25lbs then 25 lbs

    Tricep ez bar pulldown from behind the head
    2 x 15 65 lbs

    Incline Flyes cable
    2 x 15 with 50lbs

    i might get bands and try dynamic effort bench again but i doubt ill stick with it i dont feel it works for me. But i will buy bands because it has helped my deadlift alot. so i figured ill give it a shot for the bench

    Only thing that was heavy DB extentions on the last set. Board Presss was moderate difficulty as was the overhead pulldowns. tommorow DE squat.
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    ok so DE day for Squats

    box squat
    6 x 3 with 185 my squat max isnt 370 but i can work this high doing explosive reps like DE day calls for.

    4 singles box squat
    225 x 1
    255 x 1
    275 x 1
    285 x 1 PR

    Step ups
    1 x 6 with 3 foot box with 55lbs dumbells

    wanted to do 4 sets of hack squats and one set of lunges for endurance and to gain some mass on my legs but was too short on time. routine is finally coming together so next week should be smooth.
  

  
 

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