Keepin it simple Wendler 5-3-1 Log

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    Speaking of board presses what gym do you go to that has boards lying around lol and someone to stand there holding that ****!

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    Quote Originally Posted by permanabol View Post
    Speaking of board presses what gym do you go to that has boards lying around lol and someone to stand there holding that ****!
    ok this is straight ghetto but.. On bench days ill warm up at home and bench in the garage. i got boards and 390lbs free weight but its not a power rack, its just a thing u stick the j hooks in and bench out of. I have my brother hold the board and dad spot. Once i finish bench work i make sure i have the heat on my car on and a hoodie ready ( to keep muscles warm) take a 10-15 minute drive to the gym do a quick warm up set and finish the rest of my workout..15 minute break is nice as i eat a carb bar and get ready to finish the workout strong as well
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    that's badass lol I kinda still wish I had my dad's ****ty bench press rig like yours it had j hooks and a place to lie lol
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    Quote Originally Posted by permanabol View Post
    that's badass lol I kinda still wish I had my dad's ****ty bench press rig like yours it had j hooks and a place to lie lol
    yea basically its a smith machine and it has the 1 inch whole spacings along the front and i use jhooks adjust the bench and can press. Im going away to college my plan is to add some more free weights buy a box squat and get a power rack and rent a one car garage to lift out of and use the universitys gym to do DB work when needed..
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    ahh so i figured to give the DE day a go and suck it up threw the 3 remaning weeks of my bench cycle... Was smart with it tho.

    hammer Strength Shoulder Press (assuming the machine alone weighs 45lbs)
    135 x 15
    185 x 10
    ^warm up ^
    225 x 10
    275 x 5
    275 x 6

    elbow sleeves with every set felt very good pain free

    DB palms in floor press
    85 x 12
    90 x 10
    95 x 4 fizzled out... i need to keep these to high reps because there is no momentum when ur started from a pause of the ground. and these are ment for high reps anyways ive been pushing the weights too much.. Also this killed my elbow, will knock these out.

    Hammer Strength Upper back Row (assuming sled weighs 45)
    275 x 12
    315 x 10
    315 x 10
    295 x 12

    One arm cable pulldown reverse grip
    3 x 12 30lbs

    Monster Mini Band Pull aparts
    2 x 30

    Rotator Cuff extentions
    10lbs 2 x 12 reps

    40 lb premade barbell
    5 x 10 curls

    ^REHAB^ for aching elbow recommended by tate and wendler

    Like you can see i went easy, shoulder press and back work from a machine but not a easy machine at all. Did rotator and rear delt work to keep bench press ability optimal and tried to get blood flowing into the elbow area with the light weight curls...

    Since i ended up doing Max effort tuesday ill skip dynamic effort tommorow since my 2 lower body max efforts were 3 days apart not 7... Also i want to save my elbows from aching on squats... ALso to finish up this cycle i think ill take a try at 275 bench press monday. Board press the week later and then Bench another heavy one 275 or 280
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    Bench Press (looking for right Grip) max effort

    135 x 5 could tell it was a bad choice to do Full ROM today
    165 x 3
    195 x 1
    225 x 1
    250 x 1 Litter closer grip then normal paused on chest
    275 missed first time 4/5 of the way up with a close grip (both on smooth) however my bicep stops the bar from touching my chest so i gotta widen the grip a bit.
    275 tried with the normal bench grip i used for ever got stuck half below half way. Im thinking i should have used this grip first i just had it in my head i was stronger with close grip..
    265, 250 tried both with my usual grip was toast from trying 275 was ****ING PISSED

    Shoulder Press
    135 x 5
    145 x 5
    175 x 3 + 2 reps i did push press

    FLoor Reverse Grip bench
    185 x 10
    205 x 5
    205 x 5 felt ok with elbow sleves

    Kroc Rows
    100 x 45 each arm no straps

    Double fist barbell rows with one end loaded with plats (idk wtf u call this but it hits lats good)
    180 x 12
    225 x 12
    250 x 8

    Monster Mini Pull aparts
    2 x 25,20

    Rear delt work

    Preacher Curl machine
    70 x 50 reps
    50 x 25 reps

    thats all for today im thinking maybe a mini cycle of bench maybe next week board press then floor press then go for a true max? or start a 4 week mini cycle idk... yet nor do i know what im doin tommorow will post back sometime after noon tommorow
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    im replacing DE and Max effort with a squat day and deadlift day.. not to different because i use to do heavy deads on DE day after squats.. and had a max effort Squat. I thought it might be overTraning but i read brian schawbs log and he suggested it. So well see how it goes. also im im trying to cut back to 180 and maintain there and gain strength, i feel like the extra 7 pounds i gained arent worth **** because strength didnt go up.. heres todays workout

    Deadlift
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    365 x 1
    all the singles up to here were sumo just to get a feel.
    405 x 1
    440 missed 3/4 way up.

    Bottom Pin Pull
    405 x 1
    365 x 3
    315 x 5

    thats it will do some cardio tonight, using oxylite cleaning junk outta the diet eating more often and less quantity... as far as deadlifts go, the 440 i felt like my back rounded on the way up ill have to concentrate more on form. I need some back work to become more explosive so next week ill do max band pull and assistance work in the rack bottom pin.. This not being able to pull 440 is pissing me off i might pull a couple reps next week to figure my form back out.
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    upper body assistance

    DB shoulder press
    60 x 12
    70 x 9
    70 x 10
    left db feels like its falling back so i lowered the weights i use and tried to get a better ROM

    Tricep stiff arm pulldowns with lat bar
    65 x 12
    75 x 12
    85 x 11
    these hit tris and lats idk if it will havy much carry over for bench but it was really easy on the elbows

    Hammer strength upper lat pulldown
    250 x 12
    250 x 12
    230 x 15
    i feel like these help with keeping the bar under control when lowering it on bench idc if its a machine. it works

    pullups palms in
    2 x F 15 reps 10 reps

    Mini band pullaparts
    2 x F 25 reps 15 reps

    Rotator Cuff work- 2x 15 wall extentions

    Flyes 4 sets and biceps 3 sets- this was just so my pecs dont loose to much size just wanted to **** with some.

    will do 15 minute jump ropes tonight b4 bed
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    Nice work mate switching to sumo really helps give your back a break and has a good carryover into conventional locking out! Another wise idea trying to find a grip that isn't on the smooth part lol wouldn't get **** out of that with a shirt.... if you had a shirt and much stronger off chest with none close grip reps for you
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    You must spread some reputation around before giving it to brownstone89 again!
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    Quote Originally Posted by permanabol View Post
    Nice work mate switching to sumo really helps give your back a break and has a good carryover into conventional locking out! Another wise idea trying to find a grip that isn't on the smooth part lol wouldn't get **** out of that with a shirt.... if you had a shirt and much stronger off chest with none close grip reps for you
    wait i dont understand what your syaing about the wise idea finidng a grip that isnt the smooth part? lol
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    Max effort Squats
    45 x 10
    135 x 5
    185 x 1
    225 x 1
    275 x 1
    295 x 1
    315 x 1 tied PR
    325 x 1 PR

    didnt get to eat b4 going to lift went empty stomach, on only 5 hrs sleep. Left side of the back was still kinda feeling weird from deadlifts and my calfs are really sore from jump ropes. Considering all that it wasnt bad at all, next week ill make sure my back is fresh have a good meal or 2 in me b4 I squat and be on 8 hours sleep and hit 330. Also im pretty sure im going way past parallel pretty much squatting exactly how wendler advises. Realatively close stance ALSO doing the elbows tucking it behind the bar and thats not hurting my elbows at all so damn good squat day, i might hit double bodyweight squat before i hit a 455 deadlift.

    assistance Squats
    275 x 3 great depth will be doing 2-4 sets of assitance squats but my lower back was still sore so no pushing it.

    Sumo Stance Good Mornings
    75 x 12
    95 x 10
    115 x 10

    went so damn low my body was 90 degrees really hit the hamstrings and lower back hard.

    Leg Extentions
    150 x 15
    190 x 12
    230 x 10

    wanted to do some quad work but i couldnt leg press with my calfs so sore so just did these..GF started being a bit too bad in texts so i had to cancel cardio...
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    Max Effort upper

    Fat bar Floor press
    135 x 5
    185 x 3
    205 x 1
    235 x 1
    255 x 1 PR
    260 missed

    Repitition work
    205 x 5
    205 x 5
    225 x 2
    according to perplins chart i was suppose to use 205 for 4 sets of 3 but i went matt rhodes style and just smashed ****ing weight. Felt a lil uneven tho on the floor press its a pretty hard movement with a fat bar

    Wide Grip 3 second pause bench
    135 x 5
    185 x 3
    just needed to get the feel of this starting to do them, felt good didnt push it. ALso wide grip for me is pink on the ring on the bar.

    Hammer Shoulder Press
    225 x 10
    275 x 5
    275 x 5

    Decline football bar extentions
    65 x 15
    75 x 12
    85 x 8

    Stiff arm lat bar pulldown
    65 x 12
    75 x 20
    75 x 20

    Crooked bar lat pulldown
    120 x 12
    140 x 12
    140 x 12

    Hammer Strength upper Lat pulldown
    225 x 20
    295 x 10
    295 x 10
    these were easy as **** since i didnt do kroc rows b4.

    Short Bar Curl
    25s x 12
    35s x 12
    45s x 6

    short bar 90 degree preacher curl
    2 x F with 15 and 25 each side each set.

    Rotator Cuff work and forgot to do my mini band pullaparts

    looks like alot of work but the only thing i added to the orginal program was the 1 set of wide grip instead of doing 4 sets of repition work i did 3.. and i actually did all 5 bicep sets and i did 3 sets of pulldowns for triceps extra.. feeling pretty good. need to eat tho. will prolly deadlift and do cardio tommorow.
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    Had to lift this morning because finals.. short and simple deadlift day today

    Deadlifts-
    185 x 5
    260 x 3
    315 x 2
    365 x 1
    410 x 1
    375 x 3

    this is the last 5 weeks of the FINNISH routine, seems like i might need this to add the reps im use to doing. hopefully it works

    did ab work decline crunches x 50 and overhead hammer crunches 100 reps 2 sets

    Cardio
    200 cals burnt 11.5 incline 4.0 speed 15 mins heart rate was in the 150-160 range damn good workout for a short day next lift will be thurs upper body assistance
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    empty stomach abs and cardio. did decline crunches 100 reps and 25 overhead cruches with 35 lbs... 15 minute cardio with incline at 12.5 and speed 4. Burned over 200 cals. weighed myself afterwards at 185.6... seems like im flucating between 185.6-188
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    had to take an extra off day got called into work last night and assistance day I need a gym not my home one so that sucked but i got it in today

    Wide Grip 3 second pause bench
    135 x 3
    135 x 3
    185 x 5

    DB Seated Shoulder press
    70 x 7
    70 x 9
    70 x 10

    Tricep Zig Zag bar pulldowns
    6 x 12 with whole stack did about 4 sets outter grip 2 inner

    Hammer Row upper lat machine
    275 x 15
    295 x 12
    315 x 12
    315 x 10

    Kroc Row
    120 x 10
    haha cant even call it a kroc row i used a bench so i wouldnt stress my back since im squatting tommorow and i need heavier dbs i can do 120 x 30 fresh so im doing pulldowns for prefatigue

    Monster Mini pullaparts x 25, x 20
    rotator cuff work 2 x 15 wall extentions

    bicep work
    95 x 10
    95 x 10
    preeacher curl machine
    90 x 11
    70 x 17
    50 x 28

    thats it nice and simple today tommorow will squat/legs ME day and cardio and abs
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    ME squat

    Regular Squats
    45 x 10
    45 x 10
    135 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    working set
    315 x 2 tied PR spotter didnt touch me once, im thinking to go for 335 next week

    Pin Squat from parallel
    225 x 1
    315 x 1

    just to try em out i didnt know where to start couldnt move 365

    Behind Back Deadlift
    225 x 3
    275 x 3
    those were off platform
    315 x 3

    Leg extentons
    3 x 15 150,190,190

    Abs and cardio 10 mins heart rate at 120... thats it short and simple. Squat strength is going up forms getting b etter and better.
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    ME upper body

    Bench Press
    135 x 5
    135 x 5
    170 x 3
    195 x 1
    was feeling damn good so i thought it try a couple more b4 using boards
    230 x 1
    255 TANKED it didnt even move it my elbows and shoulders were feeling beat up. I need to cut back on thee shoulder work and need more shoulder strength though.

    3 Board
    225 x 1
    255 x 1

    was misrable after this so just did some bodyuilding type work i guess this will be a BB/Deload week not touching a barbell for upper body.

    Incline Hammer Strength
    135 x 12
    185 x 12
    225 x 12
    275 x 10
    315 x 6

    Smith Machine slight incline neck press
    135 x 3 sets of 12 and 1 set of 8 on 165

    Flyes
    5 x 20,15,20,10,25
    forget the weights used

    Tricep rope pulldowns
    foreget the sets and reps anyways im pissed. IDK what to do for bench ill post back later
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    Deadlift Day did some damn good stretching and foam rolling then got to work

    Deadlift
    135 x 5
    190 x 5
    260 x 3
    320 x 2
    390 x 1
    410 x 1
    390 x 3 BRUTAL never done drop sets on deads this was hard using the FINNISH routine i think its called seems pretty legit

    Hammer Strength Lat Pulldown
    275 x 15
    295 x 12
    315 x 10
    315 x 10

    Stiff Arm Lat Bar Pulldown
    4-6 sets at 15-25 reps with 50lbs..

    Abs 2 x 50 decline crunches constant tension..


    and no cardio been behind on eating also pretraining meal was spicy chicken crisp small fries and oreo shake haha
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    Dynamic/Assistance upper body.

    Incline Speed bench
    135 x 3 x 2 sets
    150 x 3 x 2 sets
    160 x 3 x 2 sets
    170 x 3 x 2 sets
    speed was consistant threw out, the last rep on the 170 i lost speed but i need incline strength bad.

    Wide Grip Dead Bench of Pins
    185 x 4
    205 x 2
    215 x 1
    215 x 1
    195 x 4
    i was going for 4 x 4 but these didnt feel hard or hurt my already aching elbows, so i pusheed it a bit deffintely could have done more.

    High Lat Bar Pull too chest seated
    120 x 12
    140 x 12
    160 x 12
    160 x 12
    damn good back pump was some wide back work which is needed

    1 arm Shoulder Press Standing
    40 x 10
    50 x 10
    60 x 10

    Tricep Rope pulldowns
    3 x 10 used one arm then both arms then behind head.

    Rehab/Rotator Cuff work
    Monster mini pull aparts 2 x 25
    Side Raise and Lateral Raise 2 x 10 with 15s then 20s

    No cardio or Abs felt like i did enough volume working out... Squat and legs will be saturday or tommorow.
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    Squat day

    Parallel Box Squat
    45 x 10
    95 x 5
    135 x 5
    185 x 1
    225 x 1
    275 x 1
    315 x 1
    345 x 1
    365 x 1
    375 x 1 PR

    Repitition work Parallel box Squat
    315 x 9
    was suppose to do 4 x 3 with 300 said **** it lets just rep this **** out

    Close Stance Stiff Leg Good morning
    95 x 10
    115 x 10

    Leg Extentions
    170 x 15
    210 x 15
    250 x 15

    3 x 15 Oblique Machine
    1 x 50 Decline Crunch

    no cardio again diets pretty damn good training is intense not trying to overtrain with cardio especially since i havent ate enough because of exams. Next week will be back to normal prolly 2-4 cardio sessions. Sat sun off
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    Max Effort Bench Day

    Incline Bench
    45 x 20
    95 x 5
    135 x 3
    155 x 3
    175 x 1
    185 x 3 PR i was going for 1 on 185 but damn i killed these reps knew it was a good day
    200 x missed came down to low
    200 x 1 and 1 rep with spotter help

    Repitition Work
    175 x 3
    165 x 3
    165 x 3

    One Arm Standing DUmbell Shoulder Press
    50 x 8
    60 x 7
    60 x 8

    Pin Press 2nd from top Pin
    275 x 5 x 4 sets with 5 second hold per rep. Spotter help was needed on alot of the holds but this was just to get use to the weight
    225 x 1 set of 5 reps 5 second hold easy

    Tricep Pulldowns with Zig Zag bar did alot of reps
    Rope Bicep Curls did alot of reps

    arms looked huge i felt pumped up and damn good power workout. WIll prolly take tommorow off and do back and deadlift work wed. Cardio most likely tommorow
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    Deadlift Day

    Deadlift
    135 x 5
    working sets
    190 x 5
    280 x 3
    355 x 2
    405 x 1
    435 x 1 PR without straps
    405 x 2

    435 slipped outta my hand at ******* and 405 i had another rep but the damn bar was too slippery wore sweats and combine that with nano vapors "thermogenic effect" which it claims to have and actually has had me way to sweaty.

    Anyways next week ill pick up chalk and a new belt these felt damn good compared too last week. Extra day of rest helped i bet.

    Kroc Rows
    120 x 12
    I think doing them without a bench to rest my knee on is easier.. im gonna start doing these on deadlift day since i can already kill 35-30 reps on assistance day.

    Wide Grip Rack Pulls
    225 x 2 sets of 15
    easy and got a huge pump, will do these instead of stiff arm pulldowns as it feels better on my elbow.

    Upper Back Hammer Pulldowns
    275 x 15
    295 x 15
    315 x 15 PR
    keep going up in weight and upper back keeps getting stronger the machine i love.

    Shrugs
    405 x 2 sets of 8 on seated shrug machine but did them standing.

    Standing Stiff Arm lat pulldown
    2 x 25 with 50 lbs

    100 decline crunches and 50 leg rasies.. 10 mins cardio with HR at 166 and incline 9 speed 4.

    Next back day will look like this
    Deads
    Kroc Rows
    Wide Grip Rack Pulls
    Upper back hammer Pulldowns

    no shrugs or stiff arm pulldowns... Might do assistance day tommorow if shoulders feel ready. thats all.
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    Assistance day- shouldnt have done it here are the #s

    Incline Bench
    warm up
    45 x 20
    95 x 5
    working sets
    135 x 8
    150 x 6
    165 x 3
    done the last couple reps on 150 were and 165 were feeling weird so i didnt wanna push it

    Dead bench
    185 x 1
    195 x 1
    205 x 1
    215 x 1
    werent heavy and suprisngly dont kill my shoulders
    195 x 3

    shoulder press hammer machine
    185 x 10

    done didnt even bother cardio

    couple things i noticed
    1. workout energy decreases if i lift 2 days in a row.
    2. im going to heavy on assistance day
    3. incline/ shoulder work should only be done once a week because they take forever to recover and recieve a beating while DL and Squatting.
    4. Im prolly doing a ME bench,Deadlift,Squat, Bench Assistance day.
    type of routine pretty much is what im doing but i need to cycle Me that help with off the chest one week then ******* the next, and approve on assistance work. Squat and deadlift are going good.
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    been eating alot of carbs lots of protiens pretty much whatever i want but making it healthy as possible. Took 3 days of training been sleeping alot and working so i should be charged up to do some smart training this summer.
    Monday will be max effort upper body will use wendlers 5/3/1 part of the routine for my ME movement. will post it up monday
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    Max Effort Upper body

    Bench Press
    45 x 20
    95 x 10
    135 x 10
    165 x 3
    (wanted more reps to get the nervous system fired up, wasnt too confident as my last bench session was over training the one before that i was all wacked out on my grip)
    Working Sets
    195 x 5
    220 x 3
    250 x 1
    hit my 5/3/1 for this week next week my ME movement will be dead benches then the week after ill do the 3 x 5 part of the 531, hopefully this works as i wanna put in some flat benching becuase going months without it wacks out my form when im maxing the odd lifts..

    DB Bench Press Elbows out
    70 x 6
    80 x 6
    90 x 6
    90 x 5
    happy with this i was suprisingly stronger then expected

    Shoulder Press Hammer Strength
    225 x 12
    225 x 12
    185 x 15
    seat was in more of a incline position the first two sets, last set hit the shoulders well, this was not hard at all.

    Weighted Dips
    3 x 5 with 45 lbs and the chain was about 15, fastening the chain to the weight takes about 3 minutes i hate it.

    Werid V bar pulldown
    4 x F with 65,75,85,95

    Abs work

    This is the shoulder complex
    Front Raise Barbell 2 x 10 with 45,55
    Lateral Raises with plates 10 lbs x 10 and 20 lbs x 10
    Mini band pull apart 2 x F
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    Deadlift Day

    got a nice stretch and was feeling good also used the new spud deadlift belt wow didnt know how much a good belt could help it certainly kept my core feeling good. However it still needs broken in to hit heavier weights.

    135 x 5
    190 x 5
    275 x 3
    355 x 2
    405 x 1
    435 couldnt start the pull belt was pretty damn tight it needs broke in b4 i do this no worries tho i hit this last week
    405 x 3 PR for 3 rep. damn that 3rd rep was the hardest deadlift rep i ever done.

    Rack Pulls wide grip just below knee
    315 x 8
    315 x 8
    mixed grip alternated sides.

    Hammer Upper lat pulldown
    315 x 12
    345 x 10
    365 x 10 PR

    Kroc Row
    100 x 30

    Shrugs seated machine used for standing shrugs
    315 x 25 or 30 i forget for 2 sets

    Rope Curls
    3 x F i forget weight but got a sweet pump...

    might do the same sets and reps next week im not sure yet. gotta trick my body into being able to rip a 445 deadlift soon 5 weeks or so.. If im not sore ill do shoudlers tommorow and light triceps if not ill just do cardio.
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    empty stomach cardio today and damn was it empty went to bed at 4 am, woke up at like 2 did cardio and now need to start eating...

    anyways cardio was 3.7 speed and 11 incline for 30 mins hit 400 calories burned i think 2 times a week will be sufficent. will add 40 grams of protien to diet to try to perserve muscle..

    prolly some more empty stomach cardio tommorow and then squatting saturday morning.
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    Upper Body Assistance

    Weighted Dips
    BW x 15
    60 x 12
    85 x 10
    105 x 6
    105 x 5
    stupid ass belt has big chain and it takes forever to loop it up and undo it and if u dont get it right one side feels heavier thats what happened my last set overall these were too stressful at all im not doing weighted dips on ME day anymore.

    Tate Presses
    3 x 12 with 40s
    had reps in the tank too this is PRs as im usually only good for 10 or 8 reps i had real strict form too

    Fat Bar Pulldowns
    50 x 25
    75 x 20
    85 x 10
    95 x 6
    all were pretty easy didnt push it

    Front Delt Raise
    45 x 10
    70 x 8

    Side Raises
    20s x 10
    25s x 10

    Monster Mini Pullaparts 25 reps

    Rotator Cuff wall extentions

    felt good doing this hopefully i can squat tommorow these drop sets on deads are keeping my back feeling sore for awhile

    ME bench will look like this on monday
    Wendler 3 x 5 175,195, 220
    3 singles dead bench
    one Arm shoulder Press 3 x 8-10
    Palms in DB press of floor 3 x 15
    Pulldowns and ab work to failure

    will post back tommorow if i do squat and cardio i realy want too
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    Squat day on sunday took 1 extra day rest and it was worth it.. warm up 6 minute tredmill good stretching..

    Squats
    bar x 15
    95 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    Working sets
    315 x 5 sets of 1... ON the 5th set i had 2 forced reps with a spot.

    parallel Box Squat
    275 x 5

    Good Mornings
    95 x 5
    105 x 5
    115 x 5
    125 x 5
    135 x 5

    Max is about 195 on this so obviously these sets above werent stressfull

    ab work
    100 knee ups, `75 oblique twists per side with 70lbs on machine. 100 pulldown crunches with 50 pounds

    Cardio 15 minutes on tredmill with 11 incline 3.5 speed all training was empty stomach. GOnna eat up 2nite so im ready for ME bench tommorow.
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    Max Effort bench- had to rush it today wasnt much of a Max effort it was heavy training.

    Bench Press
    170 x 5
    195 x 5
    220 x 4

    shoulder was a bit sore from squat so i didnt push for the 5th rep.. in the past 5/3/1 ezxpereince i always miss the last rep on 5 rep but hit my reps for the 3 x 3 and 5,3,1

    2 board Wide Grip Singles
    205 x 1
    215 x 1
    225 x 1
    240 x 1

    last 2 reps were really explosive i wanna take heavy singles full ROM sometime with this grip and see how strong i am.

    1 arm shoulder press standing
    50s x 10
    60s x 10, 8 with left
    60s x 10, 8with left
    left is weaker so im trying to isolate shoulder work, left was also the one that ached from squats.

    Front raise
    2 x 10 with 50lbs

    Side Raise
    2 x 10 with 25s

    Mini band pull aparts 2 x F which aws 25-30 reps

    3 set short v bar pull down and 3 set rope curls

    100 overhead crucnches with machine and done.. tommorows off will deadlift wednesday if my legs arent sore back feels fine today.
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    cardio today was 30 minutes 11 incline and 3.3 speed burned 330ish calories. weighed 190.6 empty stomach this morning. I usually flucuate between 186-190. Would like to keep my weight in this range. Diet wise everything is pretty good i jsut need to cut out eating the fresh baked cookies at work which i end up eating because i wake up late, workout, and drink a shake and am off to work. So i will be cutting that **** out.

    tommorow will be deadlift day my hamstrings arent sore from sunday wtf?!
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    Deadlift day - was hungry when i woke up. legs were still sore feel liike i need to prolly go back to squatting and deadlift the same day or rotate them every other week anyways besides all that day still went damn good

    Deadlifts
    135 x 5
    working sets
    185 x 5
    315 x 3
    365 x 2
    405 x 1 felt hard idk why
    435 x 1 tied PR without straps but right hand grip still isnt closing at top
    415 x 2 2nd rep same problem slipping out my hand at the top

    Kroc Row
    120 x 19 right 20 left

    Hammer Strength upper lat pulldown
    315 x 3 sets of 15

    Shrug machine Holds
    6 45s and a 35 for 3 hold of 15 seconds.

    didnt feel like doing much else. will take squatting off this week.. Next couple weeks will loook like this

    Monday- Max Bench
    Wed- Deadlift/Squat work
    Friday- Assistance for Upper body and grip work

    3 week vacation coming up so ill be drinking heavy it never affects my lifts tho
  34. Senior Member
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    Upper Assistance

    Dips
    BW x 10
    BW + 60 for 10
    BW + 105 for 6
    BW + 105 for 5
    BW + 95 for 5 ( weights werent tied on right so they almost touched the ground i hate the belt we have its ****ty)

    Incline Barbell Bench
    135 x 10,12,12
    only did these because the DB benches were all taken up by the chestbuilders!!

    Fat Bar Pulldowns
    50 x 25
    65 x 25
    80 x 15
    95 x 10

    Front Delt Raise w/football bar
    45 x 10
    55 x 10

    Lateral Raise
    20s x 10 x 2 sets

    Biceps
    2 x 12 40lbs Concentration curls
    1 x 20 Hammer Curls 40s

    No tate Presses elbows felt kinda beat up, went light on the lateral raises and the football bar front raises felt waaay easier on my shoulder.. good workout ready for two days off then hammering that bench monday.no cardio or anything all weekend will post monday
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    max Effort Bench day

    Notes- Felt a lil different worked all day didnt eat too much stomach was hurting, came home took a nap house was hot worked out in the garage was hot out there no pre workout was rested up and had a monster at work.

    Warm up- Blue heat and tons of light weight sets wont bother listing them/.

    Bench Press working sets
    185 x 3
    205 x 3
    235 x 2 (had the 3rd didnt wanna push it)

    2 Board Press Wide Grip with Pause
    245 x 1
    255 x 1
    265 miss
    260 x 1
    235 x 3

    Tricep Hell
    185 x 7 4 board
    185 x 7 3 board
    185 x 4 2 board

    Tons of pulldowns from various angles with the monster mini band double choked....

    Thats it tommorow is a travel day hopefully i get deadlifts in on wednesday will post back then.
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    Deadlift Day
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    415 x 1
    Drop Set
    385 x 4
    315 x 10

    Band Pulls
    135 x 1
    185 x 1
    225 x 1
    250 x 1

    Kroc Row
    120 x 20

    thats it, tons of actual deadlift working on form started the bands again. Hoping the old drop sets work. They seemed to work alot on bench for me trying them on deads.
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    Im going to keep up with a 405-415 pull for a single then drop setting to a 5 or 3 rep set then down to 10. and then do bands. i have good form but i dont trust it when i get over 415 i dont know why
  38. Senior Member
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    did a body building style workout with my buddy monday just because i told him i could hang in that type of workout.. Friday did a ME bench Session

    Dead Bench
    135 x 5
    185 x 3
    205 x 1
    225 x 1 PR
    240 x 1 with help from spotter

    Decline Close grip both hands on smooth
    135 x 15
    170 x 12
    185 x 5
    205 x 5

    Pulldowns
    Lots of sets lots of weight and lots of reps. then bull****ed on some machines nothing heavy at all. just was waiting for friend to leave the gym.
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    Squats- were ****ty was hungover as **** tried to get threw em juts couldnt
    135 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1 Kinda needed a spot to so called it a day..

    Back/Deadlift
    135 x 5
    185 x 3
    225 x 3
    Working sets
    280 x 5
    335 x 5
    370 x 6 PR coulda prolly had more if i had the plates that werent octagon shape that roll away from u and **** when u deadlift but im not upset.

    Tbar Rows chest supported
    45+25 x 12
    2 45s + 25 x 10
    2 45s + 35 x 8
    3 45s x 5

    used as wide grip as possible grip got closer when weight got heavier.

    Low Lat Hammer Pulls
    3 x F using 185 alot of reps

    WIde Grip Pulldowns stiff arm
    2 x F

    Barbell Curls
    3 x 10 with 95

    Fat Bar Face Curls 3 sets and 3 sets fat bar curls all to failure alot of weight.
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    last workout was on monday ME upper body

    Incline Bench
    45 x 10
    45 x 10
    95 x 5
    135 x 3
    170 x 1
    185 x 1
    205 x 1
    215 x 1

    ****ty bench for incline i was on vacation the last 3 weeks so didnt have the best workout equipment available..but deloaded 1 week from heavy bench, then did 2 ME movements.. Now that im back home ill use the 5/3/1 as my main movement and do heavy singles using movements i usually would use for ME.

    Decline close grip
    135 x 15
    185 x 8
    205 x 5
    225 x 4

    Shoulder Press machine palms in cant remember the weight, did pulldowns as well. some pin presses only up to 225 tho.

    anyways tommorow is thursday ive had 2 off days and im starting my evo-stack 10 week cycle trying to gain strength and lean out my frame at 185-190 range. 70 days till i go off to college gotta make the most of it.
  

  
 

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