Keepin it simple Wendler 5-3-1 Log

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  1. 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.


  2. 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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  3. 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.

  4. 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

  5. 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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  6. 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

  7. 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

  8. 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

  9. 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

  10. 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.

  11. 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.

  12. 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

  13. 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

  14. 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.

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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.

  22. 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

  23. 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.

  24. 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.

  25. 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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