Keepin it simple Wendler 5-3-1 Log

[brownstown89]

IM back havent posted for awhile was busy had a 2 week vacation week before that had family in town just been crazy but im almost finished with my first 5 week cycle.

4 Main Lifts- Squat, Deadlift,Push Press, Bench Press
week 1- 65%,75%,85% 3 x 5
week 2- 70%,80%,90% 3 x 3
week 3- 75%,85%,95% 5,3,1
week 4- 40%,50%,60% 3 x 5 (deload)
week 5 Max, or if u feel its too soon start a new cycle.
90% of your ORM max is supposed to be used to calculate lifts,

My own adjustments- i use 95% of bench press max 100% for deadlift and push press. I dont use this routing for squats as i do a BB style leg workout cuz those things are TWIGS. i didnt purchase the book so i dont kno about accessory lifts i just do 10-12 sets of 10 reps...

Current Maxes
bench-265
squat-365
DL-435
PP-210

Due to overtraining and being on vcation not being able to workout alot im on week 3 for Push Press and Bench and Week 4 for Squat, Deadlift. so week 6 will be a new start so far here are my last workouts

Week 2 Push Press
150 x 3
170 x 3
190 x 4

3 x 10 55s arnold Press
upright rows 135 x 3 x 10

Rear Delt flyes and did various bicep work

Week 3 deadlift
315 x 5
370 x 3
415 x 1

v bar rows forget weight i used? 3 x 15
Decline Lat Rows 4 x 10
Good Mornings 3 x 10

anys tommorow is week 3 of bench press will post in the am need to get to sleep. body feels good and rested and ready to hit this workout for awhile also doing alot of carido but eating alot on this cycle hoping to lean out even moree

 

[brownstown89]

Bench Press
5,3,1 day

190 x 5
215 x 3
240 x 1

the 240 was easy would been a piece of cake if i hadnt squeezed my shoulder baldes and used powerlifting form. it was moderatly hard using PL form freezing on the chest for a second. but it was easier getting it off my chest... im doing a deload and seeing if i can get 250 for one the week after.

Accessory work
Dumbell Bench slightly above flat (works pecs way better)
60 x 20
60 x 20

Incline Dumbell Bench
50 x 20
50 x 20

Decline Chest Press
180 x 20
180 x 20

Cable Crossover
60 x failure 2 sets

Reverse Grip Smith Bench
205 x 8
225 x 5
245 x 7 (help on last two)

Tricep Pulldowns narrow v bar
80 x 25
100 x 25
120 x 25

Did Obliques and Bottom abs
and ran 8 minutes on 6mph (not alot of cardio but i do high rep range and rest 30 secs between sets for accesory lifts so heart rates already up)

tommorows legs still doin the BB leg routine but will post in here anyways

 

[brownstown89]

Squats decided not to do my BB style workout and see how deep i could go with Barbell Squat. Got a lil Below Parllel. i did take 90% of my 365 max. although i dont think i go deep enough when i max. but on to the results

1. 225 x 5
2. 250 x 5
3. 275 x 5

Hack Squat Machine
185 x 10
205 x 10
225 x 10
Took it pretty light

Leg Press
4 plates x 10
5 plates x 10
6 plates x 10

Leg Extention
130 x 10
150 x 10
170 x 10

Calf Raise
135 x Faliure 5 sets.

thats it legs are pretty sore prolly doing stairmaster cardio or biking.. then back tommorow.

 

[brownstown89]

Deadlift Deload week
185 x 5
225 x 5
275 x 5

V bar rows with barbell
225 x 15
270 x 10
285 x 10

Decline Dumbell Rows
3 x 10 80 lb dumbell

Double Handle lat pulldown
70 x 10
80 x 10
80 x 10


I tried Lat Pulldowns and Pullups i can do em but it kills the shoulders its not worth it and i dont think pullups are essential for a amazing back...

did ab work but not obliques or bottom abs i do those on different days seems to be working..

Tommorow is Push Press 5,3,1 week

 

[brownstown89]

Push Press was Friday and my biceps were so sore it hurt to pick up a 25 lb plate but i went and head and finished the workout

165 x 5
190 x 3
205 x 1 (had to try 3 times but nailed it 3rd try)

Arnold Press
55 x 9
55 x 8
55 x 5

Upright Row Machine
4 x 15 on 90 for a burn

Rear delt flyes using dumbells
3 x 15 using 25lb dumbell

that was the workout was so sore didnt wanna do much

off saturday and sunday....

 

[brownstown89]

today Monday was max deadlift day it blew.

135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
445 x Failure it was one of those were u move it and u know u can getit but ur last lift was too heavy was pissed pulled a forrest griffin and walked outta the gym after.

next time i max ill go up 60-70 pounds at at a time.

tommorow for bench im restarting the cycle at 3 x 5 then doing a 5 week cycle b4 maxing.

 

[jcp2]

Spend the 20 bucks and get the ebook. It will be worth it, and i would follow the routine he lays out. Good luck.

 

[brownstown89]

his article on Tnation layed it out pretty well. the percents for the 5 week cycle were given. and he even stated that adding your own assistance work is fine. the 3 assistance areas were

Power
Strength
Bodybuilding.

im making sure to not go heavy on any lift and mostly its like circuit training after i finish the power lift. like i used 45s for Dumbell Bench today lol

 

[brownstown89]

Today bench i did the 3 x 5

190 x 5
205 x 5
215 x 5

felt good on the shoulders kept elbows tucked, good job squeezing the back.

Reverse Grip smith machine
185 x 5
225 x 5
245 x 5
275 x 3

Incline Press machine
140 x 15
120 x 20

Decline Press machine
120 x 20
120 x 20

Flat Dumbell Bench (seat and bench was in slight Incline)
55 x 15
45 x 20

didnt do cable flyes to burnt

Tricep Pulldowns with short v bar
70 x 25
80 x 25
90 x 25
100 x 20

Abs supersetted with 25lb plate curls.


jcp2- i kno this isnt his layout,but the only thing i went heavy on was reverse Bench and flat bench. the Dumbells and machine were really right i was hitting between 15-25 reps on everything else. so im kinda using the Powerlift to start then finishing with BB a great pump and i can see myself getting leaner.

 

[brownstown89]

Squatted today. 3 x 3 week
230 x 3
260 x 3
300 x 3
185 x 20
felt really good had as good depth as last week form was easier to get into. and i had a couple more in the tank for every lift. I wanted to get in some cardio so i burned out on 185 instead of doing hack squat and leg Press.

Did 5 x 15 leg extentions 130,140,150,160,160
then did the stairs for 5 mins went up a level every 30 seconds it sucked i was beat by the end couldnt walk

Tommorow max out on push press. prolly just trying 215 for 1

 

[brownstown89]

Push Press yesterday max out totally forgot the deload week lol ooops
45 x 20
95 x 5
135 x 3
170 x 1
190 x 1
215 x 1 (not fully locked out) so im not confident but it was really explosive of the bottom its deffintely if nothing else added size to my shoudlers really fast.

Arnold Press
3 x 10 55lbs beat least week by 8 reps

Upright row machine
90 x 10
105 x 10
115 x 10

Barbell Curls
105 x 6
115 x 6
115 x 6
if only i was still into an all arm day started with barbell curls id be rocking 45s for reps

Cable concentration curls
25 x 10
30 x 10

abs and done.

saturday sunday off

 

[jcp2]

great work brownstone, your trainig is looking real good.

 

[brownstown89]

thanks man the less i bench the stronger i get on it.. i finally realized that working around 90-95% of ur max anddoing heavy dumbells afterwards isnt always gonna break a plateau. and my squat stance is really improved. the machine squats helped me learn depth and strengthen my quads

 

[brownstown89]

yesterdays workout

bench press
205 x 3
215 x 3
230 x 2 (missed a rep i always do for the last set on this 3 sets of 3)

Decline Chest Press
315 x 6
315 x 6
315 x 6

Incline Press Smith Machine
185 x 8 Rest pause

Dumbell press fly
2 x 8-10 on flyes then dumbell press to failure used 35s

Reverse Grip Smith Machine
195 x 8
245 x 5
280 x 3

Tricep Pulldowns
100 x 25
125 x 25
140 x 10

Legs today 5/3/1 pretty excited. ill post later tonight

 

[brownstown89]

only slep 3 hours and change last night came home and i napped for like 2 hours and my gf blew up the phone. chest was so sore that it hurt to squat? lol. but.....

250 x 5 (great Depth)
280 x 3 (Great Depth)
315 x 1 (ok depth i wanna get lower)

Leg extentions
90 x 20
110 x 15
130 x 12
150 x 10
170 x 8
190 x 6
210 x 4
230 x 4

OMG my quads were rippin out the skin lol did 4 sets of calf raises and did abs. hoping im not sore so i can do my cardio challenege. from ulitmate fighter 1

 

[brownstown89]

Wedesday was off did a short run Thursday was Deadlift

Deads
315 x 5 70%
355 x 5 75%
380 x 5 85%

pushed it a little today haha i feel to weak deadlifting anything less then 3 plates
used straps for last set. could hit 3 without straps.

Rows with barbell using vbar as handle
180 x 15
225 x 15
270 x 15

Compound Row Machine
185 x 15
185 x 15
155 x 15 Paused 2 seconds at end of rep.

Seated Back Extentions
170 x 15
185 x 15
200 x 15
225 x 10

Barbell Curls
110 x 6
115 x 6
120 x 6

Cable Curls
90 x 10
90 x 10
100 x 10
I always grab the cable step forward on the slope of the machine and curl stretches bicep better.

Preacher Curl
90 x 10
100 x 10

SHoulders hurt doing this so i took the last set off.

Abs and thats it went really fast threw my accesory work after deads so i had burned enough calories so i didnt run

 

[brownstown89]

took two days off skipped the push press day just because i was too sore a nd had the hardest bench day coming up the 5/3/1 day.

Bench
190 x 5
215 x 3
245 x 1

all were easy prolly coulda hit 8-10 on 190 5 aon 215 and two on 245 lol felt great.

Reverse grip bench smith machine
225 x 8
245 x 5
285 x 3

still had reps in the tank

Decline Chest Press
225 x 20
205 x 15

Dumbell Flat Bench Press
50 x 20
50 x 25

Incline cable Flyes
30 x 20
40 x 15

tricep pulldowns
150 x 10
150 x 10
130 x 10
110 x 15
90 x 20 All sets up to here were with a slightly bent vbar
60 x 50
50 x 50 Reverse grip Pulldowns with straight bar

cardio was 9 minutes starting at 5mph for 3 mins then 6 for 3 mins 7 for 3mins
burned a good amount of calories however too much fast twitch b4 workout makes cardio a bitch.

tommorows legs

 

[brownstown89]

already did legs after class today...
3 x 5 on squats put my max in at 345

225 x 5
260 x 5
295 x 5
185 x 20
All were not to difficult and had reps in the tank. went deep enough for each.

Leg Extentions
110 x 20
150 x 15
190 x 12
210 x 10
230 x 7

Calf Raises
155 x 15
175 x 15
195 x 15

Hamstring Curls
100 x 10
110 x 10
140 x 1 lol i was exahusted

tommorow is off day **** load of classes.

 

[brownstown89]

Deadlifted today wasnt really feelin it till i hit my first set t hen my form straighted out.. taking shoes off helped ALOT!

DL
315 x 3
355 x 3
400 x 2 could have tried for a 3rd but didnt wanna pull anything so played it safe.

High Cable Pulls/Low Cabll Pulls/ Straight arm ez bar pulldown
all were 15-25 reps it was pretty much cardio and light weight back workout.

Did some abs and curls just for a pump thats it.

Excited about deadlifts going up 425 x 1 is the highest i gotta do this next week then deload i MIGHT run another cycle b4 maxing depending on how 425 feels for 1.

Tommorow trying to hit push Press if im not too sore lol

 

[ibigboy]

I'd like to see how this goes good luck

 

[brownstown89]

thanks for the goodluck ibigboy

today was Push Press, i use it instead of military press i feel its better.

145 x 5
165 x 5
185 x 5 (PR for 5 rep)

Arnold Press
60 x 10
60 x 8
60 x 8

went up from using the 55s didnt loose many reps.

Upright Row machine
75 x 15
95 x 12
110 x 9

Rear rotator cuff flyes
3 x 15 with 15 pound DBs

Biceps did 1 strip set with 95 pounds used five 5 pound weights on each side. cant remember the numbers forearms hurt so i didnt do anything else. abs were still sore. got to hit the cardio again. but im still gettin lean cuz i cleaned up the diet big time.

Sunday bench will be 3 x 5, Military Press and Squat for the upcoming week is 3 x 3 and Deadlift is 5/3/1

 

[brownstown89]

fri and saturday off. benched today didnt feel that great

warmed up
45 x 20
135 x 5
170 x 5
200 x 5
225 x 4 i was really happy with this felt maybe a little over training coming, im strating to drop the shoulder day out. because its causing OT...or certainly going light and dropping push press... I could get this 5 easy is i was feeelin the bench today.

Reverse Grip Smith Machine
250 x 5
225 x 10
185 x 15

i was going for 8/5/3 but i did a dropset cuz it felt uncomfortable i need a new lift to replace this.

Decline Chest Press 135,Incline Chest Press 135, Flat dumbell bench 50 pound dumbells
i superseted everyone of these had a good sweat and good pump

Single cable tricep pulldowns on this new machine had the best tricep pump i ever had.

Tommorow im doing Legs and a circuit training or maybe just circuit training.

 

[brownstown89]

Squats
245 x 3
275 x 3
315 x 3
225 x 20 legs literally almost collapsed after this

im really loving squats my depth is at an all time best im getting real low almost below paralell by anyones deffinition

Hamstring Curls
100 x 10
100 x 10
110 x 10

Leg Extentions
190 x 10
230 x 10
250 x 8

Calf Raises
4 x 20 155

Doing a circuit training cardio tommorow probably. Also looking to get cytogainer shakes. i think im going to start going 3 cytogainer shakes a day (2 serviings with milk broke into 3 shakes) and have 3 meals.. and see how it that feels. With school and studying and work i got little time to eat. anyways tommorow cardio and then Wednesday deadlifts 5/3/1 day

 

[brownstown89]

for my cardio i did this..
Deadlift
Romanian Deads
Power Cleans
barbell rows
Push Press
Front squat
back squat
good morning

all with 95 pounds. 6 reps each with no rest between didnt even drop the bar then took a 90 sec rest did 5 reps each all the way till i got to 1. missed the back squat and good morning on the last set and forgot push press in 2 sets lol... not bad i found it on tnation then rode the bike for 10. IDK if i should heavy deadlift tommorow, i feel like a deload week is needed.

 

[brownstown89]

ok so got my jacked today and new protien was suppose to deadlift today, did circuit training cardio yesterday which ****ING SUCKS! cuz my lower back and hamstirings stayed sore but i did deads anyway.

335 x 5 was so easy perfect form no straps felt amazing
380 x 3 strapped cuz i was still sore usually dont strap till last set
425 x FAILED,I KNOW i can get this i struggled near lockout just above knees, lower back was just burned out by this point.

High face pulls
80 x 15
80 x 15
105 x 10
105 x 10

Stiff arm ez bar pulldowns
55 x 15
65 x 15
75 x 15

Low Rope Pulls
75 x 10
85 x 10
105 x 10
105 x 10

Barbell Curls
115 x 6
125 x 6

Cable Curls
90 x 15

i was so mad i missed my deadlift at 425 really pissed but i know its because my back was burned out i wanna try 455 soon the highest ive pulled ever is 435 i feel like 455 is a possibility but i dont wanna sike myself out after missing 425.

gonna take a couple days off and replace some lifts.
Reverse Grip bench with weighted dips 8,5,3 reps will stay
Deadlift max set up ??? no idea how to do this. what intervals i wanna go in
leg day is fine so far.
Im not doing a day for shoulders- push press hurts my wrist, going heavy for shoulders and bench will not be smart i think im doing good on bench because off the lightened work load..

might do arnold press, lateral cable raises and upright rows .. maybe a shoulders and bicep day? or just add shoulder work with chest day?

 

[brownstown89]

ok 3 days off ate decent not great junk day yesterday i felt good..

Bench Press
185 x 3
215 x 3
240 x 2 not bad prety easy reps still kinda letting my shoulders heal up and they were nice slow reps...

Weighted Dips (im not sure how much the chain weighs its heavy as **** tho)
BW + 90 x 7
BW + 90 x 5
BW + 100 x 3

Incline Dumbells
55 x 20
65 x 15
didnt push another set or higher on the weights because i want my shoulders to heal compeltely.

Flat Chest Press
135 x 20
165 x 20

Decline Chest Press
185 x 20
225 x 15

Tricep Double arm cable push downs, its pretty much a free motion machine and i use two seperate cable handles Pull the weight down and push down with my body weight using my triceps its kind of like a close grip bench press without the strain on the shoulders from bringing the bar down. anyways i burned out with these.

Hammer Concentration curls
45 x 10
55 x 10
65 x 5

Abs and 7 min cardio

 

[brownstown89]

ok did legs today ate a some whole grain pancakes and a protien shake mixed in milk... had prolly 1000 calories in all that haha... but today was leg day so i needed it

260 x 5 all great depth
295 x 3 good depth
330 x 2 1 ok depth the other awful lol...

then the gym was bout to close so iddnt have time for leg extions and leg curls wanted to burn out soo i did

185 x 30 thats a good 10 above my body weight every rep was below parallel ! i wonder how sore ill be tommorow

did obliques and lower abs... off tommorow good day to relax and clean do school work. Wednesday heavy deads might do my 5/3/1 day again

 

[brownstown89]

didnt post my last deadlift workout it sucked.

 

[brownstown89]

benched today didnt feel good my shoulder hurt and i didnt sleep enough was kinda hungry.. weights felt heavier then usual but i hate missing workouts and already had 3 days off.

Bench
200 x 5 form sweet
225 x 2 form was sweet didnt push it for 3.
255 x 0 missed this more than likely bcause of the day
250 x 1

my max is 265 this was the 265 pound max cycle i workd up to it from 90% of 265. I think im doing a cycle of strictly floor bench that way it keeps stress of the shoulders builds lockout strength and i can work on rear delts and rotator cuffs while i do that. its a big risk considering it might make me suck on regular bench worse but its worth it.

INcline Dumbells
65 x 15
75 x 8

Decline Press
225 x 20
225 x 20

Floor Press
135 x 8
170 x 5
185 x 5

(just wantd to get use to them again)

Tricep Pulldowns to failur using cables going from just lockout portion to full ROM.

Deadlifting tommorow thn taking two days of then doing legs and then 2 more days off.
going to hammer the cardio tho.

for deads tommorow im thinking.
work up to a 5 rep max and try one moderately heavy pull.
Good Mornings 3 x 8
reverse hypers 3 x 8
back extentions 3 x 15
Shrugs 4 x 15
Farmer walks

Might Do high rope pulls, Reg rop pulls and stiff arm pulldowns all supersetted. as well

 

[brownstown89]

back and biceps today not using the wendler program for this rouitne trying to up my deads in 10 weeks..

4 inch platform deads
135 x 10
185 x 5
225 x 5
275 x 1

working set
315 x 5 easy
370 x 1 easy

adding 10 pounds to each working set next week.

Stiff leg close stance good mornings
95 x 12
105 x 10
115 x 8

reverse Hypers
45 x 15
70 x 10
90 x 6

Superset High rope pulls 3 x 15, Low Rope Pulls 3 x 20 and stiff arm Pulldowns 3 x 20

Barbll Curls
95,105,115 x 6 all sets

Cable Curls
60 x 15
80 x 12
100 x 8

Shrugs
225 x 15 x 3 sets

did alot of extra work but its mostly hytrophy work, i keep the weights way down.

 

[brownstown89]

oo yea tues and wed off thursday legs... fri sat off im trying everything to trick my body into being rested up for bench and dead day.

 

[brownstown89]

ok instead of military press im doing floor press which helps my bench more and do shoulder press as an assistance..

Floor press
170 x 5
200 x 5
225 x 3 (2 reps i had help on)

Shoulder press in smith machine
155 x 8
170 x 5
185 x 3

Arnold Press
50 x 10

Tricep pulldowns
4 light sets to failure

Tons of abs as well.. tommorow light squats and legs

 

[brownstown89]

I forgot to post my leg workout from Thursday..

Squats (deload)
185 x 5
225 x 5
240 x 5

Leg Press
4 plates x 10
5 plates x 10
6 plates x 10

Leg extentions
20,15,12,10,6,4 wnt from 110 lbs to 270

Calf Raises
3 x 25 on 155

 

[brownstown89]

Fridday and Saturday were rest days Bench Press today

Bench
170 x 5
200 x 5
225 x 4 didnt try for a 5th rep, but reps were cleaner and way less painful on shoulders..
235 x 1 (just cuz i missed 1 on 225 and i did it right after doing 225 maybe a 20 sec rest)

Dips
90+25 lb chain 3 sets of 6

Incline Dumbells
60 x 10
70 x 10

Did 75s for 8 last week but did them right after flat bench so i see improvement here

Decline Press
225 x 10
255 x 10

Pec Dec
130 x 10
130 x 10

Rear Delt Flyes
100 x 10
100 x 10
100 x 10

Face Pulls
62.5 x 15
75 x 15
80 x 15

Free Motion Isolated Tricep Pulldowns
80 x 25
100 x 25
120 x 25
140 x 10

^ killer pump and forms th horshoe feels alot like a close grip bench and great for tricep endurance^...

Doing back tommorow.

 

[brownstown89]

ok so did deads today wow was so tired had alot of homework slept 3.5 hours. front delts sore from bench. left elbow was feeeling over worked.. but i stretched out reallly goood..

Deadlifts of 4 inch platform
135 x 8
185 x 5
225 x 3
275 x 1

Working sets
325 x 5
380 x 1 (not that bad)

Rverse Hypers
50 x 10
70 x 10
90 x 10

Back Extentions
155 x 10
180 x 10

High Rope Pulls
100 x 15
120 x 15
140 x 15

Low Rope Pulls
100 x 15
120 x 15
150 x 15

Stiff Arm Pulldowns
70 x 15
80 x 15
90 x 15

Abs and was done no biceps cuz the elbow and taking tommorow off and maybe the day after too

 

[brownstown89]

tuesday was a busy day took it off wasnt suppose to lift anyway

Wednesday workout

Floor Press (in place of shoulder press) feel like it works roughly the same muscles
185 x 3
215 x 3
240 x 2 missed 3rd rep half way up

T-bar rows ( idk how much the machine thing weights that u load the weight on)
115 x 10 warm up
135 x 10
150 x 10
170 x 10

Weighted Pull Ups
50 x 6
50 x 4
50 x 4

first time ever doing pullups no joke lol, im switching to the hepburn power and pump routine in the future so i wanted to add pullups cuz thats part of his routines. Plus id never done em b4.. chains 25 pounds and used 25 lb plate

Preacher Curls (Dont know bar weight)
25s x 10
30s x 10
35s x 8

did a ton of ab work and done tommorow legs but my lower back is still kinda sore so might skip

 

[brownstown89]

Squats
230 x 5
260 x 5
300 x 5 decent depth would like a little lower but still went pretty far down.

Leg extentions
130 x 20
170 x 15
210 x 10
250 x 5
270 x 5

Hamstring Curls
110 x 10
130 x 10
150 x 6

Calf Raises
4 x 25 155 pounds

Friday and saturday OFF. Sunday will be 3 x 3 bench

 

[brownstown89]

Bench day today

warmed up 45 x 20, 135 x 5, 160 x 3
190 x 3
215 x 3

at this point i knew i wouldnt hit a triple at 240 so i tried 245 x 2 but only got it once. So im switching bench day to the Hepburn power and pump routine

5 x 1 on 245

Weighted Pullups
4 x 2 with a 35 pound weight
4 x 1 with a 45 pound weight
i took a 30 second rest between sets

Weighted Dips
5 x 3 with 115
took about a minute tops between sets

Pump Routine (80% of Power work)

Chest Press
3 x 6 195 bad reps tho

Tricep pulldowns
3 x 6 on 65 pounds

3 x 6 bodyweight pullups

switched up the routine because ive made good gains for the last 2.5 months on wendlers 5/3/1 for reps muscular endurance with goin pretty heavy. Tremendous Squat gains. However my bench is at the part where singles would benifit it more, Deadlifts the 5 reps till a ORM of a platform suggested by JCP2 is working really good. However Squats im loving the 5/3/1 so im keeping that for leg day. From now on Routine will look like this

Squats 5/3/1
Leg Extentions 20,15,10,5
Hamstring Curls 3 x 8
Calf Raises 4 x 25

thats how its basically looked for awhile now no changes keeping the 5/3/1 routine. i feel it working real well.

Deadlift
i just call it 51. simply hit a 5 rep max of the platfrom and a ORM max after that. moving up slowly but steadly every week

Reverse Hypers for the lower back 3 x 8

Dumbell Rows 5 x 10, saw an efits arcticle which Wendler said he does this on deadlift day for grib strength and some back work. So it wont be over traning

i wanted to add a pump routine to this so im supersetting Low rope pulls, High Rope pulls and Stiff ARm pulldowns 3 x 15.. Although i added this in completely myself i feel it wont be OT because all the weights used is under 100 lbs and form is the main focus.

Bench Days
5-8 sets of one rep of a 3 rep max once u work up to 8 x 1 u move up 5-10 pounds

same scheme for Weighted Pullups however i do the first 4 sets 4 x 2 and last four 4 x 1.
Weightd Dips 5 x 3 gives me explosive power to lockout on bench

Hepburns routine is all 5-8 x 1 on those 3 lifts using a 3 rep max. However i feel thats too much to go that heavy for dips and pullups. So i changed it up. 5 x 3 on dips really lets me add weight and get strong Tris. The Weighted Pullups i just used that scheme to get stronger at em and explosive. IdK what pullups are good for tho??? I feel like im going less heavy then required for the Dips and Pullups but its juts for a OT caution..

Pump- i will use differnt lifts but still mainly the focus will be a pump for the chest,Tris, and always using pullups because i suck at em and wanna make them better.

 

[brownstown89]

Deadlift of a 4 inch platform
135 x 10
185 x 5
225 x 3
275 x 1

Working sets
335 x 5
390 x 1

Dumbell Rows
85 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Reverse Hypers
3 x 8 70lbs

Supersetted

Low Rope Pulls/High Rope Pulls
3 x 15 on 65

Stiff Arm Pulldowns
45 x 15
55 x 15
65 x 15

tommorow off im gonna do cardio and abs.. IF its true that your good for around 50 pounds more on Deadlifts from the ground compared to on a platfrom im looking good,

 

[jcp2]

You just gotta pull a heavy single don't you, lol. 4 is higher than i would have gone because most people will have to alter their form too much.

 

[brownstown89]

You just gotta pull a heavy single don't you, lol. 4 is higher than i would have gone because most people will have to alter their form too much.

haha you know it, IDK what it is like my back never stays sore or anything it recovers quick i could DL every other day i bet..

But your saying 400 is too much to pull for a single off the 4 inch platform?? i got that 390 reallly easy

 

[jcp2]

4 inch is quite a bit. See how it goes though.

 

[brownstown89]

i use one of those step things from the aerobics classes lol

http://www.tmuscle.com/free_online_article/sports_body_training_performance/inject_some_testosterone_into_your_health_club

if u use that linkand scroll down its on the right hand side. The guy there is using them to do rack pulls but i stand on the thing and DL of it. Its around 4 inches maybe a lil shy..

I feel it working my quads alot more and my grip strength as well as i have a longer ROM and have to hold it the entire time. Also alot of lower back is used but not to where i loose form. Flexabilty is also an added bonus. I did a couple reps on 135 off the ground it felt like a way shorter ROM..

but ill see how it goes

 

[brownstown89]

today work out

Floor Press
185 x 8 warm up
225 x 2
225 x 2
225 x 2
225 x 3
240 x 1
245 x 1

Ive maxed 265 on floor Press as well so this wasnt really taxing

Barbell Curls
95 x 8
105 x 8

Weighted Neutral Grip Pullups Chian weighs 25
50 pounds x 7 for 3 sets
2 sets BW x 10

Cable Free Motion Isolated Pushdowns
4 x 25 40,45,55,60 pounds on each side its hard to describe

STraight Bar Curls
90 x 20
110 x 20

Face Pulls
3 x 15 on 75

Legs tommorow then Fri Sat off

 

[brownstown89]

Squats
250 x 3
285 x 3
310 x 3

Hamstring Curls
100 x 10
120 x 10
140 x 6

Leg Extentions
130 x 20
170 x 15
210 x 10
250 x 8

Calf Raises
3 x 25 on 155
1 x 20 on 215

Abs and done. Next two days off and then benchin sunday!

 

[jcp2]

also, i just read your other posts, lose the straps for the singles. Stop beign gay, lol.

 

[brownstown89]

^ lol im pulling 405 of the platform with straps and then once i ditch the platform and go of the ground ill start the without straps pulling ive cycled it b4 like idk how to describe it but whatever i pull with straps 2-3 weeks later ill try without straps and sneak chalk in. haha.

 

[brownstown89]

Bench Press with singles
5 x 1 on 245 all were really hard, dont know why i think i got to drop floor bench too much heavy bench variations in the week hopefully that works.

Close Grip Pin Press
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

3 x 6 pull ups

Supersetted Isolated pulldowns Palms up and palms down
3 x Failure which was 20-30 reps

Face pulls
3 x 15 110 lbs

DL day either tommorow or day after idk yet was pissed i had trouble with 245 when it was smooth last week

 

[brownstown89]

Deadlift today last day on platform of 4inches
135 x 8
185 x 3
225 x 3
275 x 1

Working sets
345 x 5
405 x 1

Reverse Hypers
3 x 6 with 90 pounds

Dumbell Rows
3 x 10 with 90 pound DB
2 x 10 with 100 pound DB

Supersetted Low Rope Pulls,High Rope pulls and EZbar pulldowns
Rope Pulls were on 65
EZ bar pulldowns 50

150 crunches. and that was it.

 

[brownstown89]

Squat day today still using 5/3/1 for this
225 x 5
275 x 3
315 x 1 didnt do the 330 i was suppose to do because my erctors were sore from DL and i went heavier the last 2 sets and worked on prefected from and getting up from in the hole as you guys would say lol..

all reps were below parallel today and my ass was below my knees =)

185 x 25 burnout

Leg Extentions
150 x 20
200 x 15
240 x 7 was kinda burnt out from the 25 reps on 185

Single Leg Deadlift for hamstriongs
75 x 8
75 x 5

went to heavy these were hard as **** but hit the HAMS very well.

Donkey Calf Raises
135 x 50
135 x 50

Abs 2 x 100 on the ab machine.

tommorow maybe doin arms?