Keepin it simple Wendler 5-3-1 Log - AnabolicMinds.com - Page 6

Keepin it simple Wendler 5-3-1 Log

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    First day on Jungle Warefare Extreme. Took 2 pills and had two big meals b4 i lifted. had Jacked 3 scoops pre workout... Also im not gonna slack on stretching/warming up/warm up sets anymore done with that ****. Anyways today was Deadlift Day

    7 minute tredmill warm up, stretched and foam rolled

    Deadlifts
    135 x 8
    185 x 5
    225 x 3
    275 x 1
    Working Sets
    315 x 3 (10 lbs heavier then i was suppose to on my 3 x 3 day but i hate small plates)
    365 x 3 (15 lbs heavier, didnt wanna use small plates)
    390 x 3
    ground was uneven so i was using 2 5 lb plates to keep the bar straight well when i brought my first rep down it hit one of the 5 pound plates and one side went out way farther then the other but i hit my 3 reps. It prolly cost me a good 2 reps but im not worried as long as i get at least 2 on 415 next week.

    kroc Row
    120 x 28 might be a PR ? not sure
    only 14 with left side didnt rest enough between sets but i forced my self to keep going till i hit 24

    Jail Rows
    225 x 12
    270 x 10
    270 x 8
    Drop set
    180 x 28

    Upper Lat Pulldown
    2 x 15 with 6 45's per side

    Bent Bar Pulldowns
    120 x 12
    140 x 12

    Low Lat Row
    45 per side and 40 reps

    Finished with Abs and Cardio for 10 mins incline walk

    im really trying to push assistance work so i can get the most out of this jungle warfare stack.

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    Doing Bench Assistance today. need to get to the gym, really full from my 2 meals ive had so hopefully i can be at the gym by 830. Need to start getting up earlier so i can make it to workout earlier. Going to do one heavy shoulder movement and one heavy tricep movement today. will post back later with the details. day 2 on jungle warefare extreme
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    Just Finished up my Assistance day which is more like tricep shoulders.

    Warmed up with a 7 minute walk on the tredmill and blue heat on shoulders and biceps. Also did severeal light sets of db palms in bench which was my first movement..

    DB bench Palms In
    45 x 15
    60 x 10
    75 x 5
    90 x 3
    working sets
    110 x 4 missed 5th at lockout
    110 x 3 did the set too fast
    110 x 5 perfect PR

    Shoulder DB Press
    75 x 4 Palms in
    75 x 5 Palms out
    75 x 5 palms out

    will continue with the palms out as it didnt hurt my shoulders at all

    Football Bar Tricep Extentions
    85 x 3 sets x 10 reps

    Side Raises DB
    2 x 10 with 25s

    Front Football bar raises
    2 x 10 with 35 lbs

    Monster Mini Pullaparts for rear delts
    1 x 30

    Tricep Pulldowns Zig Zag Bar
    1 x 50 reps with 50lbs
    1 x 20 with 75 lbs right after the last set.

    No cardio as i burned enough prolly just by lifting and no abs as there really sore. Tommorows on off day. Damn good day today felt strong as an OX. Really liking this Jungle Warefare. I used the football bar to save my shoulders it helps alot if you have access to one try it out. Same reason for Palms IN DB bench, your shoulders get enough work and if you bench right its mostly triceps you use so i want to hit them hard. For pulldowns i use a random bar and do sets to failure nothing intresting.. Thats prolly all till squats on sunday....
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    was going to squat today (sunday) stretched out warmed up and everything lower back just wouldnt stay tight felt not a 100% so i did 15 minute cardio and some abs and called it a day. hopefully i can squat or bench tommorow
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    ahh got a late night 1 am lift in.. It feels so great to get all my food for the day in me and just be able to take my pre workout down a shake get a great lift and chill for a bit before bed and it helps me sleep great...

    Preworkout- OH Yeah protien shake and sweet chilli chips- needed quick carbs was low on fat for the day so i just ate this couldnt find any good carbs taht wouldnt leave me full for my workout. also 3 scoops of jacked and blue heat on shoulders and elbows.

    Bench Day
    Bar x 10
    Bar x 10
    95 x 10
    135 x 5
    135 x 5
    been warming up a bit more after reading some articles on elitefts.
    Working Sets
    185 x 3
    210 x 3
    230 x 3 (only hit 2 the last time on my 5/3/1)
    Singles
    250 x 1 realitively easy
    240 x 1 should had two idk why i lowered the wait so damn slow.
    245 x 1 just because i screwed myself on the last set

    Tons of monster Mini pulldowns in different positions for triceps
    2 sets facepulls for rear delts
    1 set pull aparts for rear delts

    Postworkout- gatorade and whey protien shake, This was a pure strength workout and light tris thats it. Will focus on adding size and rep work when im doing the assistance day
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    Squat/Leg Day - Felt good with just stretching. No blue heat no walking for a warm up was feeling good with some stretching.

    Squats
    Bar x 10
    135 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    Working Sets
    315 x 1
    315 x 1
    315 x 1
    285 x 5

    I was gonna do the 3 x 3 with 225 x 3,250 x 3 and 285 x 3 and 3 singles with 315... As you can see i skipped the 250 x 3 and did 285 to failure, wasnt really failure i didnt have a spotter and was shooting for 5.

    Assistance work
    Good Mornings Stiff leg close stance
    2 x 10 with 135

    Leg extentions
    2 x 10 with 230

    Hytrophy work
    190 x 15 Leg extentions

    Hamstring Curls
    70 x 20

    Thats it if my legs are sore tommorow ill take it off if not ill do cardio. Might use a cheat meal/day to get some calories up as i been using a bit too many supplements for protien today. Thats all
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    Upper body assistance day

    Dumbell Palms In Bench Press
    45 x 10 reps x 2 sets
    60 x 5 reps x 1 set
    75 x 5 reps x 1 set
    90 x 3 reps x 1 set
    110 x 3 reps
    110 x 4 reps
    110 x 3 reps
    #s down from last week by 2 total reps, but i took one less rest day. At Least i know i can hit 3 x 3 on this on my bad days as well.

    Decline Close Grip Bench
    185 x 10
    205 x 5
    225 x 5 with spot
    185 x 13

    Pulldowns Short bent bar
    50 x 40 reps
    75 x 25 reps
    95 x 12 reps

    Front Raises football bar
    2 x 10 with 55 lbs

    Lateral Raises
    2 x 10 with 30s

    Abs 100 crunches overhead hammer crunch machine

    Depending on how i feel tommorow might be off. It will go something like this
    Friday- Deadlift/back
    Saturday- Off
    Sunday- off
    Monday- Max effort bench
    Tuesday-Squat
    Wednesday-Off
    Thursday-Back/Deadload Deads
    Friday-Off
    Saturday- Light Legs or OFF
    will post back tommorow
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    Deadlift/Back Day

    Notes Preworkout- Stertched out really good didnt need to walk to warm up used some blue heat. Prolly should have waited till tommorow to Deadlift since i usually like 4 days between squats and Deads, o well lesson learned.

    Deadlift
    135 x 6
    185 x 3
    225 x 3
    275 x 1
    Working Sets
    315 x 5
    365 x 3
    415 x 1 Pretty easy but once again when i set the bar down it rolled foward on one side and i couldnt try for a secon rep. NOt complaining tho it says my max should be 430. Id say 435 if i didnt do reps on 315 and 365 so im not too dissapointed.

    Jail Rows
    225 x 12
    250 x 12
    270 x 12
    270 x 11

    Upper Lat hammer pulldown
    315 x 18
    365 x 10

    Crooked Bar pulldown
    120 x 15
    140 x 12

    Lower Lat Rope Pull
    1 x 40 reps with 65 ? i think i dont know just wanted a pump

    Obliques 3 x 10,15,20 reps
    Leg Rasises x 20 x 15 x 20

    Post Workout Notes- Need to eat im hungry gonna be busy as hell at work not looking forward to this week full of Working and Deloads
    Sunday- Off
    Monday- Light Legs
    Tuesday- Off
    Wednesday-Bench Max Effort
    Thusday- Squat
    Friday- Off
    saturday- Back/ No deadlifts
    Sunday- Off
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    Bench Day I felt reallly recovered i had a cheat meal yesterday more of a deserpation i need food meal since it was the 4th i was stuck at work forever and had to order food.

    Pre Workout Notes- Had to lift at 2 AM so i Had all meals but a shake before lifting i love that. Blue heat on elbows and shoulders and did mini band dislocations and external and internal rotations for my rotator Cuffs. 2 1/2 scoops jacked and had a rockstar b4 i left work

    Bench Press
    45 x 10
    95 x 5
    135 x 5
    135 x 5
    Working Sets
    170 x 5
    195 x 5
    220 x 5
    Hit every rep i had on the 5/3/1 had no spotter to use boards for assistance so i did a heavy Double
    240 x 2 both were very solid great form. prolly had a 3rd rep in the tank.

    DB press standing
    45 x 15

    Front Raises
    45 x 12
    70 x 8

    Tricep Pulldowns with Mini bands Just did em to failure several different positions this really helps me recover and get a good pump...

    Mini band pull apart for rear delts
    2 x 30

    Post Workout Notes- Whey Shake with a Water and bag of skittles lol... Its too hard to stay on a strict diet thats why i powerlift.... About to take a contrast shower and hit the bed for the night. Tommorow will be back work if i get time. NO deads tho its deload week.
    back and Cardio is the plan!
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    Squat day

    Pre workout notes- Woke up first day on Bad ass mass and Junglewarefare took the pill 2 pankcakes and a gatorade and a protien shake...

    Warm up - stretching and blue heat

    Squats
    45 x 15
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    Working Sets
    330 x 2 (had a spot on the last rep not counting it as a PR because the first rep idk if he touched it or not he said he didnt but i like to get it with no spot)
    330 x 1 with a spot
    305 x 3 PR right here for a 3 rep
    275 x 1 fried by the end of this set

    Parallel Box Squat
    275 x 1
    315 x 1
    365 x 1
    Prolly coulda hit a PR on this but called it quits

    Leg Press
    485 x 3 sets of 15 reps
    this was the horizantal leg press not the other stupid one that hurts ur back

    Back Raises 45 degrees
    70 x 8
    105 x 8 PR
    105 x 8

    Abs overhead crunch 100 reps thats it for today out of town tonight and tommorow saturday morning or 2nite i might do a light back workout if my hotel has something good that im staying at.
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    Back Work today

    Pre workout notes- No blue heat, no warm up, was on a empty stomach had to run to verizon to get my phone fixed only had 1 hr tops to workout..

    V Bar rows
    180 x 15
    225 x 15
    270 x 12
    315 x 8 PR

    Upper Lat Hammer Pulldowns
    315 x 15
    315 x 15
    365 x 10
    365 x 9

    Stiff Arm Lat Bar Pulldown
    3 x 25 with 55 lbs wide, mid and narrow grip.

    Abs 100 overhead crunches, 100 decline crunches.

    post workout notes- Will do max effort bench tommorow if im feeling good and possibly get a massage or will do it monday im leaning on tommorow tho it will be 1 day earlier but i did no tricep/shoulder asstiance work this week or didnt do anything heavy for triceps or shoulders last monday
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    Bench Press Day

    pre workout notes- Felt good when i woke up got a massage it helped the back out. Was out with family so my pre workout meal consisted of 3 slices deep dish pizza, 6 popsicles, some oreos, moneys tight for college kinda gotta eat whatever parents buy.. Took 3 scoops jacked and my jungle warefare pill 30 mins before lifting...

    Bench Press
    bar x 10
    95 x 5
    95 x 5
    135 x 5
    170 x 1 wasnt feeling it at all today i was set up right but it still felt weird elbows were not recoverd from back work yesterday, and shoulders were kinda beat up as well. so i used elbow sleeves, just because elbows werent recovered thats also the reason i only did one rep on everything.
    195 x 1
    230 x 1
    265 x 1

    3 board press
    225 x 1
    275 x 1

    tricep hell
    185 x 7 on 4 board
    185 x 7 on 3 board
    185 x 1 on 2 board lol i used a close grip and that killed me.

    Post workout notes- Had a shake some oatmeal for carbs took my badassmass pill and now im drinking 2 budweisers with my large grilled chicken breast haha prolly not the best but i only got cardio tommorow so ill be good.. Deadlifting on tuesday will post cardio and abs tommorow if i do it lol
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    Deadlift day

    Preworkout notes- Empty stomach took my evostack pills and 3 scoops jacked. No stretching at all, just some good warm up sets

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    375 x 1
    435 x 1 would have got red lighted dropped it at lockout =/ so im not counting it as a pr
    Drop Set
    375 x 5 this was suppose to be my heaviest set on my 3 x 5 next week but i hit 5 this week so next week ill prolly do 3 x 3...

    Shrugs
    225 x 10
    275 x 10
    315 x 10
    365 x 5
    315 pound double over hand hold for grip..

    Obliques 60 reps per side on machine and 60 decline crunches.. Cardio the next 2 days hopefully and maybe a upper body assistance but will keep it light.
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    Assistance workout.

    Pre workout notes - woke up 2 hours late and hungry, needless to say only got to down my jacked and go lift for an hour. Warmed up with light sets of DB bench.

    DB palms in Bench
    55 x 10
    55 x 10
    75 x 10
    75 x 10
    ^warm ups^
    working sets
    100 x 3 ( shoulder gave out luckly no injury)
    100 x 5
    100 x 7
    got 15 reps in 3 sets had damn good form so im happy Shoulder is hurting a little. I need to switch one day a week to 1/2 ROM or something to save the shoulder a bit for the rest of the cycle.

    Standing DB shoulder press
    3 x 12,12,10 with 50 These felt really good on my shoulders

    Tate Presses
    3 x 10 with 50s

    tricep rope Pulldowns
    30 x 25 reps
    50 x 25 reps
    75 x 25 reps

    Lateral Raises
    2 x 12 with 25 lbs

    Front Raises football bar
    2 x 10 with 55lbs

    Rotator cuff work and done

    BW is 197 i need to hit cardio certainly nothing looking fat or outta shape but i want to compete in the 181s so i need to get on some cardio.. tommorow squats and cardio no excuses
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    yesterday was going to squat but the ****ing gym changed its hours and closes 2 hours early so did a barbell complex at home..

    10 overhead squats
    10 hang cleans
    10 shoulder press
    10 barbell rows
    20 stiff leg deads
    10 front squats
    30 calf raises

    didnt do the 20 lunges (10 each foot) because those kill my lower back and ruin my squat/deadlift workouts.. Also only used the bar 45lbs because i didnt want this to affect other workouts. did it 4 times and then did a circuit of decline crunches weighted leg raises and obluqie twists and jump ropes 3 sets.... that was all for yesterday
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    Deadlift day

    Preworkout notes - didnt know if i wanted to squat or deadlift, back felt a lil bit sore from the complex yesterday so i decided to deadlift. Warm up was a 7 minute treadmill walk

    Rack pulls 2 inch below knee
    135 x 5
    185 x 3
    225 x 3
    315 x 3
    405 x 3
    After this i felt like my lower back was getting more work then a regular deadlift so i decided to pull some heavy singles

    Deadlift
    225 x 1
    315 x 1
    375 x 1
    405 x 1
    435 x 1 PR without straps.. should have went striaght from 375 to to this as it felt like a grind out lift the grip was fine even tho it started to slip a bit at the top.

    Upper Lat pulldown hammer strength
    315 x 3 sets of 15

    Did 3 sets of cable curls cuz i felt like it.

    45 degree back extentions
    BW + 45 x 10
    BW + 90 x 10
    BW + 115 x 8

    then did some abs... tommorow hopefully get some cardio in.
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    Bench Day

    Pre workout notes- slept only 6 hrs but damn good sleep. Empty stomach workout 2 scoops monster pump.. Used blue heat on elbows and shoulders and used long sleeves to keep myself warm.

    Bench Press
    bar x 10
    bar x 10
    95 x 5
    135 x 5
    135 x 5
    ^warm ups^
    Working sets
    185 x 3
    215 x 3 used elbow sleeves
    240 x 3 tied PR used elbow sleeves

    Decline Close Grip
    3 x 10 185 lbs

    DB Seated Power Cleans
    3 x 10 with 35s

    Lateral DB Raise
    2 x 10 with 25s

    Front Football Bar Raise
    2 sets 9 reps, 8 reps with 65

    Slight bent bar tricep pulldowns
    55 x 25 reps
    75 x 25 reps
    95 x 17 reps

    Rotator Cuff work, 100 decline situps and 1 x 10 with 100 lbs, 1 x 20 with 80 lbs on overhead crunch hammer machine.

    Post Workout notes- stomach feels weird not hungry at all i need to eat tho, I have really been pushing the weight and frequency while on the evo stack so thats why i have been using elbow sleeves, not to worried about that helping to much when i cut back to 3 days a week training when im off this stack. Will do some form of cardio tommorow prolly a treadmill incline walk because im trying to squat thursday.
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    Squat day

    Preworkout notes - nothing outta the ordinary, woke up brushed my teeth downed monster pump hit the gym, stretched out for about 10 minutes..

    Squats
    135 x 5
    135 x 5
    185 x 3
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    330 x 1 PR no spotter confident i would have had 340
    315 x 3 Another PR prolly had 4 to 5 with a spot and if i did this set without a rep on 330

    High Bar Squats
    225 x 8
    275 x 5

    Vertical Leg Press
    3 x 15 on 400 every set i moved the seat closer to the sled so i was pushing with my knees touching my stomach. I think ill have to transition to the real leg press thing because although i feel better results from the Vertical, it is running out of weight =(

    Toe Presses
    2 x 60 reps, 40 reps with 480 lbs

    Oblique twists machine
    100,120,140 and 20, 15 , 10 reps each side

    Leg Raises
    2 x 15

    No cardio either doing a barbell complex or assistance workout and cardio on tredmill tommorow depends on how body feels. Also trying to balance my diet so i dont have burning ****s haha i eat too much spicy foods and random combinations of food.
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    Bench Day

    Pre workout notes- So after oversleeping friday morning getting off friday night early and falling asleep again and not waking up today (saturday morning) i decided to say screw the assistance work and do my bench workout this week then take a week off chest/shoulder/tricep work.

    Bench Press
    bar x 10
    bar x 10
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    Working sets
    170 x 5
    200 x 5
    225 x 5 PR yup a lame PR but i suck at 5 rep PRs 1,3 an 2 are my PR reps for bench
    250 x 1
    240 x 1
    both with pause but shoulder was acting up so gave it a rest

    Tried tricep death with a 2,3,4 board got 7 on 2 board, 7 on 3 board and 2 on 4 board. Idk why i keep getting stuck on 16..

    Post Workout Notes- About to take a contrast shower eat another meal, idk why i havent been that hungry today only ate one whole food meal and had 2 big shake meals... Tommorow thinking cardio or maybe monday with some back work.. also back feels kinda tweaked like i cant tighten it as hard as i need for deadlifts so i might skip those till later this week
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    Another crazy experience

    Preworkout Notes- Woke up late once again, i think this bad ass mass really makes me tired. Empty stomach workout with monster pump pre workout. Even while stretching i didnt know what i wanted to do Deadlift or Squat... Off course today is the one day everyone is using the squat racks.. Off course some fat ass is acting tough and shurgging 315 in the power rack... So started deadlifting and my back was still tweaked it felt hard at 275 so i decided to squat..

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

    Started Squats
    45 x 10
    225 x 3
    225 x 3
    275 x 1
    315 x 1
    340 x 1 PR smashed this **** i will hit 350 before this evo stack is done.
    315 x 2 drop set, pussied out on the last rep i was gassed and didnt want to get stuck i had the pins set a notch too low.

    Close Stance stiff leg good mornings
    bar x 10
    95 x 10
    115 x 10
    135 x 8

    all felt good and really stretched out my back where it was hurting.

    Leg Press (the 45 degree one)
    3 plates x 15
    4 plates x 10 x 10

    Thats it will do cardio and abs tommrow if i feel like it rest of the week should go
    Tues- cardio abs
    Wednesday- off
    THursday- Back, no deadlifts
    Friday- Legs
    Sat- Off
    Sun- Off
    Monday - max bench going for 270
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    Plans changed as usual, Tuesday was an off Day and Wednesday was Assistance day and cardio

    Kroc Rows
    90 x 15
    100 x 10
    120 x 35 PR

    Upper Lat Pulldown
    225 x 20
    275 x 20
    315 x 15

    Jail Rows
    4 plates x 15
    5 plates x 10
    5 plates x 12

    Low Lat Pulls
    2 x F 35 reps and 20 reps

    Rear Delt Cable Pullapart
    2 x 20 with 40 lbs

    15 minute cardio incline 10 and speed 3.5

    3 sets of 50 on overhead ab crunches

    thats it maybe doing cardio tommorow if im not sore and then legs friday and bench monday thats it for now
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    No deadlifts this week Squatted again today...

    Pre workout notes- woke up and had cell phone **** to take care of that took an hour i sipped my monster pump while doign that dude prolly thought im crazy... Stretched out and did some hip flexor stretching, even tho i was really rushed...

    Squats
    45 x 10
    95 x 5
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 1
    350 x 1

    Lunge Machine
    45 on each side did 3 x 10 its like a sled type machine i know im not suppose to use machines but it wont let you cheat on form and really stretched out my hip flexors and was challenging.

    Good Mornings
    95 x 10
    115 x 10
    115 x 10

    really hitting them sweet. Form is good and i can feel it in my hamstrings and it stretches my back out well.

    Post workout notes- Im doing 2 leg days.. Both Include Squats one is hamstring heavy/quad light.. next ady is Quad heavy/ hamstring light... 350 Squat was another PR. I told myself i wanted a 350 squat by the end of the evo stack and i am on my 6th week and hit it..I either want to get 20 lbs on my deadlift or hit 365 on the squat now... Hip flexors arent too sore right now feeling damn good for a 45 minute workout. Will Bench going for 270 monday.
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    Pre workout - worked out havent been eating alot the last two days im not sure why prolly just from the exhausting work/work schedule, thank god im not bodybuilding so it wont matter that much. Stretched out using bands and was pumped to bench today..

    Bench Press
    bar x 5
    Bar x 5
    135 x 5
    135 x 5
    170 x 3
    205 x 3
    235 x 1
    270 just felt like a rock really shouldnt have tried it shoulda tried a 3 rep max around 235-245 area..
    245 x 2 PR still a PR deffintely woulda had 3 i went 205 to 245, shoulders feel really beat up from doing full ROM bench press heavy squatting 2 times in 5 days.. Elbows are also pretty sore so i decided to start using my elbow sleeves for any heavy work from now on.

    2 board Presses
    250 x 1
    260 x 1

    both were paused were hard tho because of the amount of work before this but 265 is my best 2 board so im not too upset.

    Floor Press
    185 x 5
    205 x 5
    205 x 5

    Tate Presses
    3 x 10,10,7 with 50lbs

    Rope Pulldowns
    4 x F

    Barbell Curls
    115 x 10
    125 x 8
    125 x 7

    Preacher Curl machine
    3 x 20ish reps idk about the weight

    2 sets flyes and 2 set chest press machine just for a pump


    Post workout notes- as you can see i was just frustrated and needed to pump some iron to feel better. Not happy with the bench workout today. Elbows feel beat up so do my shoulders. 270 was a horrible attempt, however 2 paused 245 reps were pretty decent. Hopefully i can get to a 445 deadlift and and 365 squat in the next 3 weeks. really would be pleased with that after getting of my evo stack. However since my bench is feeling beat up i think im going to use brian schawbs raw 12 week meet prep routine so i can keep that bench goin up and maybe take a couple weeks full ROM stuff ill post that stuff back later tho
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    Yesterday was a day off i ate whatever i wanted and force fed myself i was feeling very under recovered....

    Preworkout Notes- Not much did a 5 minute tredmill walk to warm up and then did some him flexor,quad, hamstring, lower back stretching...

    Squats
    bar x 10
    bar x 10
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    Working Set
    315 x 5 PR smoked these prolly had 1 or 2 in the tank.. will try 365 next week with a spot if i miss it ill work on box squats for 2 weeks then go for it again but im pretty sure ill get it.

    Deadlifts
    315 x 1
    380 x 1
    405 x 1

    Still no idea what to do for deads, i think ill just keep pulling around 90% of my max and work up to my current max and see if i deadlift on a seperate day if it goes up.
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    Yesterday was a day off i ate whatever i wanted and force fed myself i was feeling very under recovered....

    Preworkout Notes- Not much did a 5 minute tredmill walk to warm up and then did some him flexor,quad, hamstring, lower back stretching...

    Squats
    bar x 10
    bar x 10
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    Working Set
    315 x 5 PR smoked these prolly had 1 or 2 in the tank.. will try 365 next week with a spot if i miss it ill work on box squats for 2 weeks then go for it again but im pretty sure ill get it.

    Deadlifts
    315 x 1
    380 x 1
    405 x 1

    Still no idea what to do for deads, i think ill just keep pulling around 90% of my max and work up to my current max and see if i deadlift on a seperate day if it goes up.

    45 degree back raise
    3 x BW of 15 reps (rehab, back just feels pulled kinda)

    3 x 40-50 reps on overhead crunch machine for abs and thats it... i wanna do a good cardio session and some abs tommorow and friday do bench assistance work thats all for today
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    Pre workout notes - switched up the workout a little my assistance work is gonna be full ROM reps while the Heavy bench work will be board work.. (brian Schwab 12 week raw routine) ive built up strength with the 5/3/1 now ill use this as a peaking cycle. Drank a spike and used elbow sleeves im not sure if this will effect my raw strength im going to ditch these after my deload week.

    2 board Press
    45 x 10
    45 x 10
    95 x 5
    95 x 5
    135 x 3
    185 x 1
    2 board started here
    225 x 1
    250 x 1
    270 x 1 PR

    had more in the tank but didnt push it since i went heavy full ROM bench on monday

    Dumbell Incline tricep press
    55 x 10
    55 x 10
    65 x 10
    65 x 10

    SHoulder Press seated
    55 x 10
    55 x 10
    55 x 10
    55 x 10

    upper Lat pulldowns
    225 x 20
    315 x 12
    365 x 10 PR if this matters lol

    Lat PUlldowns false grip
    60 x 15
    90 x 15
    120 x 10

    Rear delt face pulls 3 x 15 and rotator Cuff work...
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    Rep effort day Squats

    Preworkout notes- woke up got about 7 hrs sleep, drank monster pump on the way to gym.. Thats about it

    Parallel Box Squats
    45 x 10
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    Working Sets
    315 x 8
    315 x 7

    Deadlift Singles against bands
    225 x 1
    225 x 1
    255 x 1
    255 x 1

    Abs Overhead crunch Machine 3 x 30 plus reps
    2 x 25 decline crunches

    Thats it, used the parallel box because its easy to recover from, Figured i can replace deadlifts with box squats for a 12 week cycle and see how it goes, they always seem to help my deadlifts. Band pulls should teach me to pull with 100% effort through the enitre lift. Didnt do back extentions back was fried... Thats about it Tommorow i might do bench rep work maybe not depending on how elbows and shoulders feel
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    Rep Effort Bench Day....

    Pre workout notes- woke up a bit late but felt good on the sleep... listened to my dad complain about **** (typical) drank a monster pump stretched out doing arm circles and band dislocations etc.. Then started the plan was 8 reps and 7 reps...

    Bench Press
    45 x 5
    45 x 5
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    Thats what i would consider warm ups
    185 x 1
    185 x 1
    215 x 1
    ^ i consider this getting the nervous system ready and working on explosiveness ^

    Working sets
    245 x 3 PR!!
    265 x 1 PR without sleeves on

    Then i found my monster mini band and did pulldowns from various angles to failure, also used it for rear delt work and face pulls. Finished my workout out my stretching out my shoulder and working rotator cuffs...


    Post Workout Notes- i felt better doing singles i had alot of control over lowering the bar etc.. So i didnt wanna do high reps.. I will need a deolad soon possibly in 2 weeks.... I got 18 pounds to go till i will have reached a class 2 total at 198 raw.. Im gonna do that by squatting 365 and deadlifting 440. That would be 5 lbs on my deadlift and 15 on my squat from where it is now.. Then deload a week and have september and october and most of november to gain on my all of my lifts b4 i do a meet to make sure i total class 2... Also my bench forms seems reallly good im staying tight, im using my traps to unrack it and everything. Just getting nervous about moving to a powerlifting gym in september hopefully everything works out.. Tommorows off day
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    Squat Day

    Preworkout notes - had a goo day i got iphone got my new supplements was in a good mood. So i decided what the hell, lets max..

    Squats
    45 x 10
    45 x 10
    135 x 3
    135 x 3
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    365 x 1 PR!!!

    Behind back deadlifts
    225 x 5
    275 x 5
    315 x 5

    all double over hand

    good mornings
    95 x 10
    115 x 10
    115 x 10

    Post workout notes- stupid women pissed me off was in a horrible mood had the steroythypical "meathead rage" cant wait to lift again tommorow i need 5 more pounds and all my Prs would be = to a class 2 ranking for raw drug free powerlifting... WIll deload the last 2 weeks on restore if my deadlift is 440 or i bench 270 thats all for today
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    Assistance Upper body

    Pre workout notes - o hell what a day got 12 hours of sleep got my iphone synched with my music updated everything. Got my fat burners and meals in me before workout and had my first workout on one more rep and HOLY **** its crazy. Best pre workout ever... also used blue heat again on shoulders and elbows

    3 Board Press
    135 x 5
    135 x 5
    185 x 3
    225 x 3
    265 x 3 ME set
    275 x 2 ME set... froze 2/3 of the way up still happy with it tho

    DB Floor Press Palms In
    90s x 15 PR
    90s x 12
    90s x 14

    Was killing these sets

    DB Kroc Rows
    120s x 40 PR

    T Bar Rows
    115 x 15
    125 x 12

    Lat Pulldown Iso lated handles
    60 x 25
    70 x 20
    80 x 15

    Abs Overhead Crunhes
    2 x 50,40 with 60 lbs

    Cardio Incline 10 and Speed 3 for 10 mins Thats it eating healthier after a 2 week binge lol o well body weight is 198 so looking good so far for competition as long as i can find one! Getting a cavity filled tommorow so will more than likely lift Saturday morning Lower body rep work
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    Lower Body Assistance

    Box Squats
    45 x 10
    45 x 10
    135 x 5
    135 x 5
    225 x 3
    315 x 3
    Working sets
    365 x 5
    365 x 3

    could have had 6 my first set i was gased for the second set im using brian schwabs routine im not sure how to do a max effort set of 6 reps then 5 reps... I mean i was thinking of going 315 x 6 then 365 x 5 so im happy either way. Deffintely feel like i could hit a 375 squat right now tho.. Ill go for it after a deload week

    Sumo Deadlift
    225 x 1
    315 x 1
    405 x 1 PR in a sumo...
    440 missed it tried it 2 times first time it budged of the ground but it was too much stress in the hip flexors
    405 missed...

    Thats it... I will now decide if i want to do A or B
    A- Squat 375 next week and try to box squat 405 or deadlift 440
    and deload bench
    B - Deload Everything and max Bench Squat and Dead the week after. Not sure yet... No matter what tho i will be doing cardio and abs as im trying to shed some pounds i hate feeling sloppy and i feel like im sloppy at 198
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    damn after 2 days off I felt really good and after a couple emails with some PL's they suggested pushing it threw the remainder of my evostack cycle so im doing just that...

    Pre workout notes- Lifted at night had 3 meals before lifting prolly equaled 2500-3000 calories lol... Used blue heat and 1.5 scoops one more rep pre workout..

    Bench press
    45 x 10
    45 x 10
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 1
    215 x 1
    230 x 1
    250 x 1
    275 x negative
    250 x 2

    was gonna go for the 275 with heavy duty elbow sleeves but felt good with nothing on so i just went for a PR double which happens to be 250 If i was more decisive i woulda hit 250 x 3 and never did the negative but i figured the negative would maybe help me hit 250 x 3 as 245 x 3 was hard 2 weeks ago with sleeves.

    Fat Bar Floor Press thumbless grip
    225 x 4
    205 x 5
    185 x 6

    Tricep pulldowns from various angles and 2 sets of rear delt pullaparts with monster mini... Pulldowns were double choked.

    Tommorow should be ME Squats but ill do them wednesday deff cant wake up and do a turn around.
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    Squat Day

    Preworkout notes - probably a bad idea woke up late got stuck in traffic had like 25 mins to workout after stretching.. Drank my one more rep on the way to the gym my stomach was killing me.

    Squats
    45 x 20 sweet already felt my hips being tight
    95 x 10
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    325 x 1 Felt real good got real low
    375 x 1 PR!!! would like to hit this deeper but i believe this was a good squat because i went to parallel and up didnt go ass to claves so this helped me move more weight felt like a true max.

    Sumo Deadlifts
    225 x 1
    315 x 1
    315 x 1

    just widened up my stance however it felt hard because i used a bar that was worn the F out... Nothing else after this was outta time bicep was hurting from pulling and my middle back was tight.

    post workout notes- im deffintely Deloading from the assistance squat day this week. NO rep box squats..Thinking of doing bench assistance Friday and then taking days of untill Wednesday
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    Bench Assistance

    Pre workout notes - workout was later at night, 3 days since ME bench day. Used blue heat and elbow sleeves last bench workout before the deload. Was hurting every where lower back was really tight from max effort squat yesterday. Had someone walk on it too loosen it up and it did the trick

    2 board Bench
    135 x 3
    135 x 3
    185 x 2
    225 x 1
    265 x 2 PR, granted i used sleeves
    275 x 1.5 the sleeves pushed the weight towards my head and i stalled cuz my elbows flared too quickly...

    Did a bunch of tricep pulldowns and bicep curls etc kinda started the deload today....

    Post Workout notes- Will maybe do a ME box Squat just so i can get my #s right for my next training cycle... NOt sure tho
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    Friday- was suppose to be squat assistance but having hit 375 i was happy with that so i skipped assistance to start my deload, i did do some hip adduction, abduction, abs and cardio

    Saturday- Nothing
    Sunday- NOthing
    Monday- nothing

    Planing to deload all the way to next monday. well see if that lasts.
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    Longest break i think ive ever took from lifting what a Deload. First time lifting at my new gym and wow it has everything its about a 40 minute drive but i have every thing you can imagine and its a true powerlifting gym its 30 bucks a month and 24 hr acess LOVE IT.

    Bench Press Day
    45 x 10
    45 x 10
    95 x 3
    95 x 3
    135 x 3
    185 x 1
    185 x 1
    205 x 1
    225 x 1
    Working set
    250 x 1 missed 2nd rep
    250 x 1
    Board Press
    3 board x 265 x 1 rep.

    Wide Grip Pause Bench
    185 x 3
    185 x 3
    195 x 3
    205 x 3

    Incline Palms in Dumbell Press
    3 x 10 with 65

    Upper Back Pulldowns (idk what type of handle but it was a circle thing with handle in middle)
    4 x 10 worked up to 220

    Monster Mini Pull aparts
    2 x F

    Wavy bar Tricep pulldowns
    2 x F

    Hit the heavy bag for a bit.

    Workout Notes Pre - was kinda hungry didnt take the preworkout enough time b4 lifting as i just signed up and was getting use to the gym. Used Blue heat to loosen up muscles. Also been forgetting to take my restore which cant be good after the evo stack.

    Post Workout Notes-
    1. I realized today im using no leg drive the way im arching is why my spine is hurting in the middle of my back. Also my grip is Narrow but i really dont want to change that because it keeps my shoulders healthy.

    2. I need to figure out a solid routine now that i am off evo stack i cant go in and aim for a 5 or 3 or 1 rep max for the week. I wont recover that fast.

    3. I NEED to no excuses do shoulder/ off the chest work right after my main lift for upper body days. My triceps are definitely not my weakness.

    4. I need to find a way to squat and do work to help raise my deadlift in the same day.

    5. Id love to only go down to my powerlifting gym 2 x a week and use the campus gym to do accessory work for upper body and possibly lower as well
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    Max Effort Lower Body.

    Squats
    45 x 10
    45 x 10
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 1
    225 x 1
    275 x 1
    315 x 1 with belt
    working sets
    350 x 1 with belt
    315 x 3 with belt

    Suspended Cambered Bar good mornings
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    *assuming the bar weighs 45 lbs*

    Behind Back Deadlifts
    3 x 4 with 315

    Workout Notes - ate 2 meals b4 lifting felt really good, had a good lift the weights just feel heavier here, i always have this problem when i switch gyms 350 felt like a True Max alot lower then the 375 i did at a commercial gym couple weeks back. The Deadlifts felt easier then at my commercial gym esp after doing squats and good mornings before them.

    Improvements on routine

    1. I have no problem coming out of the hole, but when i feel the most pressure on my quads thats the hardest part of my squat. I deffintely need to make use of the saftey squat bar

    2. Squat routine is going to stay the same a heavy single and then dropping and trying to do a 3 rep or 5 rep max

    3. Deadlifts not quite sure how i will work these in, I want to do them after squats I think i will rotate Deadlifts, Cambered bar Good Mornings every other week as my 2nd movement, ill work up to a heavy 1 rep and do a moderatley difficult 3 rep before that.

    4. Quad work will be behind backdeadlifts on cambered good morning days and leg press on days i deadlift second.

    5. im gonna do a westside type routine with 2 max effort days however im gonna push it on the 2nd lift on ME lower body since im use to squatting and deadlift realy heavy in the same week and ill lift only 2-3 times a week.
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    Assistance day upper body

    Incline DBs
    65 x 8
    65 x 8
    75 x 8
    85 x 8
    85 x 7

    Kettle Bell Swings
    72 lbs i think they were the biggest ones 3 x 10

    T Bar Chest Supported Rows
    90 x 10 Wide Grip
    90 x 10 Wide Grip
    115 x 8 Wide Grip
    115 x 10 Inside grip

    Tricep Pulldowns (really weird bar hit the very very top part of tricep very well)
    3 x 12 on 120lbs

    Preacher CUrls
    25 reps, 12 reps, 8 reps

    no idea of the weight its a powerlifting gym its a old ass preacher machine the #s of faded of the weight stack so no idea what i used but it was close to bottom of the stack

    Workout Notes
    Pre- felt good had two meals tons of carbs before lifting. Was the only one in the gym lifting so i deffintely had to be self motivated especially on a friday night. Slept alot and was kinda bored so i used my PL gym not the campus gym even tho im doing assistance work

    Post Workout
    Felt really good. I finally am getting myself to not just go in and beast on the lifts im good at rather im attacking my weaknesses. Shoulders and off the chest strength is what i lack, back strength is pretty damn good. This is why i did back last and kept it rather light. Shoulders i hit the kettle bell swings for front delts and incline bench for shoulders/ off chest strength it gives the best for both... I feel like if i did barbell shoulder press that would have been to much stress. Really loving this gym as the different types of bars give me very good options of staying strong and keep gaining and not making my joints and shoulders pay for it. two days off hitting it hard monday and tuesday
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    Preworkout notes - great sleep, solid job in class, tasty wendys pre workout, drank one rep max and watched football before the game. Went to the Gym got a damn good stretch better than ever before lifting.

    Max Effort Lower Body

    Low Box Saftey Squat Bar
    45 x 10
    95 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    Working Sets
    315 x 1
    340 x 1
    345 x 1 pr
    I was told hitting 90 % of your Max on straight bar squat is what i should aim for so i hit 3 singles on that.

    Deadlifts
    225 x 3
    315 x 3
    365 x 1
    Working set 3 reps at 90% max was the goal i hit 390 x 5 tied PR? i believe

    Reverse Hypers
    50 x 10
    50 x 10
    90 x 10
    90 x 10

    Abs
    4 x 15 with rope pulldowns arnold style

    GPP - sludgehammer swings.

    Tommorow is ME upper body unless something is sore on upper body
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    ME upper body

    Preworkout notes - once again good sleep had 2 meals, the 2nd being some delicious chicken nuggets. Put on some blue hot drove to the gym got my mind rite. Stretched out really good. Got started

    Bench Press
    45 x 5
    45 x 5
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    ^warm ups, i feel like light bench sets is the best way too loosen up ^
    185 x 3
    215 x 1
    i call these getting loosened for the working set
    230 x 3 working sets im using 96% of my actual max, instead of the usual 100% and deload when needed. for a couple reasons one is because i switched gyms and im getting use to the competition style bench and need to tweak a couple things and the second is im off evostack so my recovery is not as fast as before and i need to start a bit lighter and work up to a new max. I almost had 250 x 2 last week so i need 15 lbs to 275.

    Wide Grip 3 second pause Press
    185 x 3
    195 x 3
    205 x 3

    and then 3 singles on 225 competition style pause, was really gassed by now it felt pretty heavy.

    Incline DB tricep Presses
    3 x 10,12,11 with 65lbs

    Fat Bar Lat Pulldowns
    3 x 15 180

    3 sets to failure Mini band pull aparts for rear delts

    Tricep Pulldowns with this circle bar that has bars inbetween hits the upper tri's
    120 x 8
    100 x 12
    80 x 25

    Prowler sprints
    3 at about 20 yards
    3 at about 40 yards
    had a 45 on each side knee kinda hurt afterwards 2 nice off days before another assistance day,
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