Keepin it simple Wendler 5-3-1 Log

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    brownstown89's Avatar
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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. Then another brutal ME monday and Tuesday..

    Post Workout Notes
    1. Tons of stuff i changed on bench the first mistake i was making was when id tuck my feet i was also tucking my toes and getting no leg drive and it was causing pain in my mid spine.

    2. I was having the J hooks to high beacuse im use to having no one to give me hand offs and this was causing me to loose tightness in my upper back.

    3. I was doing the right thing by pinching my shoulder blades however i got the best advice on form ever so far. Which was to squeeze shoulder blades and pull em down towards your hips and wow did it help!

    4. Im going to keep doing my working set for the 5/3/1 and then dropping and doing 3-4 sets of 3 paused wide grip benches. IF my wide grip starts rocketing up and my regular grip is stalled i will make the switch to my working sets with pinky on the rings.

    5. My elbow pain is because of unracking the weight with my arms fully extended, im like 90% sure so i will be getting handoffs from now on unless im lifting alone.

    Thats about it really excited to get my lifts up in the next couple months !! im staying pretty lean too now that i have no money to spend on all that extra junk!

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    Nice benching. I envy your access to a prowler. I'm doing 531 too right now. It's great.
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    brownstown89's Avatar
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    Thanks man i think my bench is horrible honestly lol... And i have a 45 min drive to and from the gym so its deffintely commitment to lift there but its a really nice place to powerlift has everything... IDK what ill do in the summer when i have to start lifting somewhere else for the 3 months..
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    Quote Originally Posted by brownstown89 View Post
    Thanks man i think my bench is horrible honestly lol... And i have a 45 min drive to and from the gym so its deffintely commitment to lift there but its a really nice place to powerlift has everything... IDK what ill do in the summer when i have to start lifting somewhere else for the 3 months..
    Hey my bench is not even 200 lol... but I won't give up. Wendler's 531 has really been treating my joints nice.
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    ME Squat

    Preworkout Notes - was hungry as ****, had to walk alll over campus and was sweating bad, had problems with the gf. Just all around horrible...

    Saftey Bar Box Squat below parallel
    45 x 10
    95 x 6
    135 x 5
    185 x 3
    225 x 1
    275 x 1 one side racked the other went lower thank god my necks ok
    315 x 1 hard as Sh!t

    so after this my dumbass realizeed something isnt right so i had the bar racked the wrong way so the pressure of the squat was seriously on my neck! So i put the bar on the right way and went

    315 x 1
    350 x epic fail, couldnt even get off the box. so mad i waited a week to do this and **** it up cuz my dumbass fault. So pissed at myself

    Deadlifts
    135 x 3
    225 x 3
    315 x 3
    365 x 1
    415 x 3 working set PR did some ammonia before it prolly had a rep in the tank! this made up for the bad squat.. IM going for 455 next week.

    Reverse Hypers
    50 x 12
    90 x 12
    90 x 12
    90 x 12

    learned a new way to do them with restricted ROM which hits only lower back i love it..s

    Abs kneeling rope pulldowns
    3 x 25,10,15

    Prowler
    6 x 20 yard sprints back to back to back very little to no brakes and had a 45 on each side.

    TOmmorow is ME upper and i need to eat up only had two shakes pop tarts and gatorade today
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    Quote Originally Posted by brownstown89 View Post
    ME Squat

    Preworkout Notes - was hungry as ****, had to walk alll over campus and was sweating bad, had problems with the gf. Just all around horrible...

    Saftey Bar Box Squat below parallel
    45 x 10
    95 x 6
    135 x 5
    185 x 3
    225 x 1
    275 x 1 one side racked the other went lower thank god my necks ok
    315 x 1 hard as Sh!t

    so after this my dumbass realizeed something isnt right so i had the bar racked the wrong way so the pressure of the squat was seriously on my neck! So i put the bar on the right way and went

    315 x 1
    350 x epic fail, couldnt even get off the box. so mad i waited a week to do this and **** it up cuz my dumbass fault. So pissed at myself

    Deadlifts
    135 x 3
    225 x 3
    315 x 3
    365 x 1
    415 x 3 working set PR did some ammonia before it prolly had a rep in the tank! this made up for the bad squat.. IM going for 455 next week.

    Reverse Hypers
    50 x 12
    90 x 12
    90 x 12
    90 x 12

    learned a new way to do them with restricted ROM which hits only lower back i love it..s

    Abs kneeling rope pulldowns
    3 x 25,10,15

    Prowler
    6 x 20 yard sprints back to back to back very little to no brakes and had a 45 on each side.

    TOmmorow is ME upper and i need to eat up only had two shakes pop tarts and gatorade today
    Don't sweat the box squat. You'll kill it next week. You could just be having a bad day.
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    yea bro just had to fight the bar too much since i had it racked wrong and that had me too worn out for my ME attempt o well...

    Max effort bench.

    Preworkout notes - ate wendys felt very lightheaded and nasty from the grease in the food, which is weird cuz i was having great workouts eating wendys b4 i lifted. also i think i drank my pre workout too close to my meal. 2nd bad pre workout day.

    Bench Press
    bar x 10
    bar x 10
    95 x 6
    95 x 6
    135 x 5
    135 x 5
    185 x 1
    215 x 1
    Working set
    240 x 2 i am using 95% of my max using wendlers 5/3/1 and this was the 1 rep day so very pleased with this.

    Wide Grip Pause Press
    205 x 3
    215 x 3
    230 x 1
    230 x 1
    235 x 3 with a pad about the side of the 2 board however i didnt sink it in i controlled it alot.

    INcline Tates
    3 x 15 with 25s
    3 x 15 with 30s

    Fat Bar Lat Pulldowns
    180 x 15,12,14,15

    Super Set
    3 x 25 with fat bar pulldowns and 3 x 15 fat bar curls
    good
    Post workout notes- got alot of food and liquids in me feel alot better than yesterday got alot of studying etc. to do. Very happy with my bench form im still perfecting it and also bench #s i am slowly but surely increasing to a 275 by new years, i like how my bench and deadlifts are going however im not sure if a true ME style squat workout is helping me we will see.
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    Quote Originally Posted by brownstown89 View Post
    yea bro just had to fight the bar too much since i had it racked wrong and that had me too worn out for my ME attempt o well...

    Max effort bench.

    Preworkout notes - ate wendys felt very lightheaded and nasty from the grease in the food, which is weird cuz i was having great workouts eating wendys b4 i lifted. also i think i drank my pre workout too close to my meal. 2nd bad pre workout day.

    Bench Press
    bar x 10
    bar x 10
    95 x 6
    95 x 6
    135 x 5
    135 x 5
    185 x 1
    215 x 1
    Working set
    240 x 2 i am using 95% of my max using wendlers 5/3/1 and this was the 1 rep day so very pleased with this.

    Wide Grip Pause Press
    205 x 3
    215 x 3
    230 x 1
    230 x 1
    235 x 3 with a pad about the side of the 2 board however i didnt sink it in i controlled it alot.

    INcline Tates
    3 x 15 with 25s
    3 x 15 with 30s

    Fat Bar Lat Pulldowns
    180 x 15,12,14,15

    Super Set
    3 x 25 with fat bar pulldowns and 3 x 15 fat bar curls
    good
    Post workout notes- got alot of food and liquids in me feel alot better than yesterday got alot of studying etc. to do. Very happy with my bench form im still perfecting it and also bench #s i am slowly but surely increasing to a 275 by new years, i like how my bench and deadlifts are going however im not sure if a true ME style squat workout is helping me we will see.
    Nice benching. keep it up.
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    Comp is down posting from iphone!

    Preworkout notes- doin the kiefer diet backloaded the carbs meal b4 workout contained a lil higher fats so i cld get energy from fats not cArbs...after workout i downed 5 large pieces dominos pizza and gatorade

    Max effort deadlifts
    135 x 3
    135 x 3
    225 x 3
    225 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1 pr!!! Finally hit this felt good not 2 hard

    Suspended cambered bar good mornings
    135 x 10
    185 x 5 x 3 sets

    Reverse hypers
    135 x 12 x 2 sets
    185 x 10 x 2 sets

    Abs rope pulldowns weight waa 110,90,80 reps were in 20s also did prowler sprints 3 40 yard trips also i consider every bar/machine 45 lbs so its easy to post numbers... Ill more than likely bench tommorow
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    ME upper

    Pre workout - had 3 slices of pizza and gatorade, felt drained from the day before, couldnt really eat didnt feel good stupid decision to lift. Although i took less pre workout and dont feel like death tonight.

    Bench Press Wide grip (for me its pink on the rings)
    bar x 10
    bar x 10
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    185 x 1
    185 x 1
    215 x 1
    235 x 2 working set, was suppose to hit 3, the combination of being weaker at wide grip and beat up from max deadlifting yesterday got to me.

    2 board (was a pad the side of a 2 board)
    245 x 1
    250 x 1
    255 x 1
    260 miss

    these were done with my regular middle grip

    Incline tates
    30 x 15 x 2 sets
    35 x 15 x 2 sets
    40 x 15 x 2 sets

    Fat Bar Lat Pulldowns
    4 x 190 with 15,15,12,13 reps

    Face Pulls tricep rope
    3 x F with 100-120lbs

    no prowler nothing else felt pretty beat up.. idk if a deload is in order for bench or should i continue to work on getting my wide grip stronger or should i work or board presses or should i keep up the 5/3/1 %s and use my bench grip as close as i do now. totally confused on bench. but squats and deadlifts are not a problem
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    Junk Day

    Pre workout notes - back to 3 meals and 2 shakes a day, kiefer diet pretty much, carb loading meal contains tons of calories protien carbs etc.. the rest is pretty restricted. Well see how it goes. Just tryna stay at 198 and look good.


    Chest Supported Rows
    45 x 15
    90 x 15
    115 x 12
    135 x 6

    Tate Rolls flat bench
    35s x 10
    35 x 10
    45 x 10 x 2 sets

    straight bar cable curls
    4 x 15 worked up to the whole stack

    rope tricep pulldowns
    3 x f worked up to the whole stack

    Leg raises and other ab work and thats it.

    post workout notes - got one more meal (egg whites and veggies/fruit) to go then i do the carb loading will prolly go out to the bar will post sometime later with mondays workout.
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    Quote Originally Posted by brownstown89 View Post
    Junk Day

    Pre workout notes - back to 3 meals and 2 shakes a day, kiefer diet pretty much, carb loading meal contains tons of calories protien carbs etc.. the rest is pretty restricted. Well see how it goes. Just tryna stay at 198 and look good.


    Chest Supported Rows
    45 x 15
    90 x 15
    115 x 12
    135 x 6

    Tate Rolls flat bench
    35s x 10
    35 x 10
    45 x 10 x 2 sets

    straight bar cable curls
    4 x 15 worked up to the whole stack

    rope tricep pulldowns
    3 x f worked up to the whole stack

    Leg raises and other ab work and thats it.

    post workout notes - got one more meal (egg whites and veggies/fruit) to go then i do the carb loading will prolly go out to the bar will post sometime later with mondays workout.
    Hmm... what do these chest supported rows look like? The reason I'm asking is because that seems kinda light for you.
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    Quote Originally Posted by BigFatPanda View Post
    Hmm... what do these chest supported rows look like? The reason I'm asking is because that seems kinda light for you.
    YouTube - EliteFTS.com - Chest Supported Row

    i do the ones just like this 135 to me is 3 45's on the bar im weak at them point blank i guess i should work on these more. I think thats another thing messing my bench up is i wasnt doing the assistance work that i was weak at.
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    Max Effort Lower Body

    Saftey Bar Squat
    65 x 10
    65 x 10
    115 x 5
    115 x 5
    155 x 5
    205 x 1
    245 x 1
    295 x 1
    315 x 1
    335 x 1 PR

    *bar weighs 65 pounds and by how hard this was im counting it as 65! *

    Deadlifts
    135 x 3
    225 x 3
    315 x 1
    385 x 7 the last 2 reps were hard in the max calculator it equals 475 and the only reason i use this calculator is because it has been very accurate in the past espeically in my last cycle.. Im using the wendler %s and my max is plugged in at my actual max..I take a deload week as needed. Here is how i decide when to max

    week 1 heaviest set is 385 x 5 ( i hit 7)
    week 2 heaviest set is 410 x 3 (hit 5?)
    week 3 heaviest set is 435 x 3 (hit 3?)

    Once i hit the reps in the parenthesis that would mean the calculator said 475 is my max and then ill attempt 475 on a deadlift only day.

    Reverse Hypers
    185 x 12
    225 x 12 PR
    225 x 12 PR

    im killing these!!

    Rope Pulldowns kneeling for abs
    3 x 25 with 90 lbs

    NO cardio will need to make it up, it was too rainy to push the prowler.
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    Max Effort Upper from Tuesday

    Pre workout - i had ate 3 meals and was rested up and everything before lifting but still sore from the day before.

    Bench Press
    bar x 10
    bar x 10
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    185 x 3
    205 x 1
    235 x 2 Missed the last rep form slipped
    245 x 1 idk why i did this i got pissed and just did it.

    2 board press
    2 x 4 than 5 reps on 225

    at this point elbows were so sore and i was just beat up i did a 100 tricep pulldowns with the fat bar and called it a day ill be doing something new for bench. First change is doing a monday thursday ME rather then back to back mon and tues
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    wow so had a big lay off got a much needed break from everything...

    Changes - Nothing to my lower body days im gonna rotate
    Squats
    box squats
    saftey bar squats
    saftey bar box squats

    Might throw in cambered bar squats but i dont think i need those... Deadlifts after the ME squat movement. I use 85,90,95% of my deadlift max for reps of 7,5,3 once i hit those i go for a max.. weeks off as needed sometimes i throw in suspended good mornings if im feeling up too it.

    Reverse hypers 3-4 x 8-12 abs and prowler work.

    2 bench press days a week using the muscle media routine. First one of week is the light day followed by shoulder press and tricep pulldowns.. The heavy day on the muscle media routine is followed by rear delts, lat work and tricep work not pulldowns

    Todays workout went like this

    bench press
    195 x 6
    210 x 5 x 2 sets
    215 x 4 x 2 sets

    Fat bar shoulder press
    115 x 6
    125 x 6
    135 x 6

    Fat bar tricep pulldowns
    3 x 8 with 110

    ending notes- i know im benching alot of volume so im cutting the assistance work drastically and trying to keep the stress of the shoulders as much as possible by using fat bars. I will workout on feel no set dates. thats it for now
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    Saftey Squat Bar Box Squat to Parrallel
    65 x 10
    115 x 5
    155 x 5
    205 x 3
    245 x 1
    295 x 1
    335 x 1
    355 missed i needed help getting off the box a bit. This is really weird i think i used a above parallel box the last time since i hit 30 pounds more? real confused but not gonna sweat it im going back to using the straight bar for a couple weeks

    Deadlifts
    135 x 3
    225 x 3
    315 x 1
    365 x 1
    410 x 4 PR I needed 1 more rep to be on pace for a 475 pull. Not too worried tho i got a while before i have my goal of hitting 475. RIght now thinking of going 435 x 3 next week. Then the week after the 410 x 5 then week off and hit 475.

    Leg Press
    400 + sled for 25
    600 + sled for 12
    600 + sled for 15

    This was the best leg press i have ever used bigger base and only let u go down to 90 degrees. felt it in the quads i need this.

    Reverse Hypers
    3 x 12 with two 45s a side.

    3 x 25 rope pulldowns for abs kneeling.

    thats it was done skipped cardio because of fighting with girlfriend and wanted to watch football tuesday will be bench day again
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    Bench Day

    Pre workout notes - got enough sleep had a protien shake and 2 chicken sandwiches before lifting and a xl sugar free amp...

    Bench Press
    45 x 10
    45 x 10
    95 x 8
    95 x 8
    135 x 5
    135 x 5
    185 x 1
    185 x 1
    WORKING SETS
    215 x 3
    215 x 3
    235 x 2
    235 x 2

    DB shoulder Press
    55 x 9
    60 x 8
    60 x 8
    ( we have no DB shoulder press thing to sit on so we have to sit on a flat bench and that makes it really hard thats why #s are lower then previous)

    Tate Incline
    3 x 8 with 50s PR

    Tricep Pulldowns
    3 x 12

    Band pull aparts (rear delts)
    3 x F

    Post Workout Notes - Of the chest strength feels good,lockout suprisingly is kinda hard.. I think its the lack of board pressing and heavy tricep work lately. Nor have i done lats too much.. 2 out of 14 muscle media bench workouts are done IM thinking about doing 2 weeks (4 workouts) then do 1-2 weeks of Military Press as main movement and then back to bench but we will see ill sit down later and figure it out.
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    ME lower Body

    Squats
    bar x 10
    95 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1

    The squats felt pretty good, lower back wasnt 100% fresh neither were the hip flexors didnt have that "pop" out the bottom of thee squat like i usually do. Its probably a combination of heavy deadlifting these past 4-6 weeks and ME squat movements of the box which use alot of hips and lower back.. we will see next couple squat workouts will be at my powerlifting gym. see if that makes a difference.
    Leg Press
    3 plates x 15
    4 plates x 15
    6 plates x 15

    Loving the wider based leg press pad and Feels alot better laying down then my golds gym leg press which is odd.
    Glute and Ham Raise
    BW x 12
    BW x 12
    BW+ 25 x 12

    First time ever doing glute and ham felt pretty good back and hamstrings were pumped.
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    ME upper body

    Preworkout notes - not trying to be a program hopper but i just cant do the muscle media routine. i was hitting my reps but my 2nd outta 14 workout was hard so i decided to run the Vincent Dizenzo routine. HE gives the accessory work to do and everything. Ill stick with this i got alot of westside experts to help me out. I had 4 garnola bars and a protien shake for pre workout meal...

    Max effort Floor Press
    45 x 10
    45 x 10
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    135 + 1 chain for 3
    135 + 2 chain for 3
    135 + 3 chains for 3
    135 + 4 chains for 1 this was the max it was about 20 lbs per chain.

    Repition Work
    135 x 2 sets of 3
    135 x 1 set of 7 both sets done with 2 chains per side

    Pin Press Mid level
    3 x 5 with 3-5 seconds time under tension at top weight as 225,235,240

    DB Rows
    125 x 10
    115 x 10
    115 x 10

    Rear Delt Rope pulls
    3 x 10 with 90

    3 sets of preacher curl machine.

    Post workout- had a papa johns pizza and had to do a 30 minute health lab workout for class.. just did abs,preacher curl machines, tricep extentions pec machine 10 degree and obliques... just did them really light high reps tried to do a flushing type workout lets see how it works .... Tommorow prolly squatting/deadlifting.
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    ME lower body...


    Preworkout notes - endorush and 2 wendys crispy chickens b4 workout, not really worried about diet much as im lifting hard 3 days a week now and adding in cardio..But im trying to lower the days i eat like total ****... Also deloaded squats this week... More than likely deloading deadlifts next week...


    Deadlifts
    135 x 3
    135 x 3
    225 x 3
    225 x 3
    315 x 3
    365 x 1
    435 x 2 PR for 2 reps was hoping for three.. i ended up 1 rep short on every week. basically 5/3/1 i use 100% of my max when i hit the 5/3/1 weight #s for 7/5/3 i max out. Right now im at about 465 will give myself another month to hit 475...

    Block Pulls
    315 x 3
    405 x 1
    this was hell calluses were ripped and these are way ****ing harder then rack pulls or regular deadlifts was burned out..

    Reverse Hyper
    3 x 12 with 185

    Next week it will probably go...
    Monday- Max Effort Upper
    Tuesday- Off
    Wednesday-Off
    Thursday- Squat/DL
    Friday- Assistance
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    DE lower

    squat
    6 x 2 with 205 form was reallly good hip flexors still kinda hurting...

    Leg Press (45s per side)
    4 x 15
    5 x 15
    6 x 8
    7 x 10

    Glute and Ham
    2 x 12 with BW
    2 x 12 w/ bw +25

    Abs kneeling pulldowns with rope
    130 x 25
    150 x 25
    170 x 12

    will do cardio tommorow and ME upper on thursday.. Friday or Saturday will be ME lower
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    change of plans have to give the car in to the shop next monday - friday so i will do max effort incline at the campus gym did max effort 2 board at my powerlifting club.

    Max Effort upper

    2 board (sponge)
    95 x 5
    95 x 5
    135 x 3
    135 x 3
    185 x 3
    225 x 3
    250 x 1
    265 missed
    255 x 1

    Pin Press from middle portion
    225 x 5 (5 seconds TUT per rep)
    245 x 2 (5 second TUT per rep)
    240 x 3
    225 x 3

    Chest Supported rows
    135 x 10
    135 x 10
    160 x 10
    160 x 8 close grip these reps were slopy

    3 x 15,12,15 rear delt pull aparts with blue and yellow minis

    3 x 10 kettle bell rope curls

    NO cardio because i have to run for a health lab tommorow morning. ME lower body will be Friday or Saturday thats it for today
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    Max Effort Lower body

    Pre Workout notes- everything went good was a bit hungrier then i wanted to be but my last 3 deadlift days said i should have been able to pull 465 and i had deloaded last week so i decided to try it.

    Deadlifts
    135 x 3 x 2
    225 x 3 x 2
    315 x 3
    405 x 1
    465 miss.. form was off pretty much tried it with a ronded back, it did break the ground tho.overall felt like a form miss not a strength miss.

    315 + 1 chain per side
    315 + 2 chain per side
    315 + 3 chain per side
    315 + 4 chain per side missed this above the knees not bad at all.

    Saftey Bar suspended good mornings
    155 x 3 sets of 8 reps

    Standing ab pulldowns
    4 x 10
    1 x 10 kneeling ab pulldowns.

    Thats it will evaulate my deadlift routine right now see what i need to hit and then for 465 max and will run another month cycle. will post back here in 30mins to an hour.
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    heres the improvements.
    1. working set of 3 reps at 425-435
    2. Second movement will be 315 + chains for singles till failure
    3. Suspended saftey bar good mornings and reverse hypers for assistance work
    4. Abs will be done with this and prowler if time premits.
    5. Deload after i hit 4 chains per side on the 315 and a minumum of 430 x 3 then try 465 again.
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    Had to do back back max effort workouts

    Max Effort upper body

    preworkout notes- got a nap and only one meal was very hungry about to pigout right now. redbulls are my thing now.

    Incline Close Grip Bench
    45 x 10
    95 x 8
    135 x 5
    165 x 3
    185 x 3
    195 x 1

    3 Board Press
    185 x 5
    225 x 5
    230 x 5
    245 x 3
    245 x 3

    Fat bar lat pulldowns
    3 x 10 with 180

    Rear delt tricep rope pulls
    3 x F around 25 reps with 120

    3 x 10 hammer curls with 55
    2 x F precher curls

    DONE.
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    squat day

    pre workout notes- was hungry before lifting but had a big double burger full of beef and chicken and pickles and tomatos waiting plus had to hit the campus gym..

    squats
    45 x 10
    45 x 10
    135 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    335 x 1

    hips were brutally hurting for some reason warmed up and everything not sure what was wrong they kill going over one rep... So i worked up to a nice heavy single all the 1 rep sets were perfectly excuted couldnt be happier.. Tweaked the left hip flexor pretty good on my 335 rep. prolly the most pain ive felt lifting. Ill prolly keep increasing the singles by 10 pounds per week since ive maxed 375 before...

    Leg press
    3 plates x 20
    6 plates x 15
    7 plates x 10

    Glute ham
    BW x 2 sets of 12 reps
    BW+35 x 10 reps of 1 set.

    Rope kneeling pulldowns
    3 x 20 with 170,170,190.

    DONE

    Post workout- black and mild 2 40oz beers and a big ass burger... living the college life and not letting the alcohol affect my lifts.
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    Max Effort Bench

    preworkout notes - it is deadlift day but my hip flexor is still messed up and i think im going to deload the deadlifts this week and squat on thursday again.. i have been doing my bench a day earlier each week and i think its catching up too me.

    Chain Floor Press
    45 x 10
    45 x 10
    95 x 10
    95 x 10
    145 x 3
    145 + 2 chains x 3
    145 + 4 chains x 1
    145 + 6 chains x 1
    145 + 8 chains x 1 PR 10 lbs it was ugly but i got it.

    Repititon work of above
    145 + 4 chains x 3 sets of 3 reps

    Pin Press
    245 x 3
    245 x 2

    Face pulls 3 x F all were 20 plus reps with the whole stack of weights

    Lat Pulldowns with palms in bar
    3 x 12 weight was 150,170,200

    ez bar curls
    45 per side x 3 sets of 10

    next time i get around to chain press the goal is 145 + the 8 chains and instead of rep work hit 245 for 3 sets of 3 of the pins. either doing dumbell presses or max 2 board this up coming week depending on money i might not be able to make it to my powerlifting gym as its an hour away the gas kills the wallet.
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    What was suppose to be deadlift day wasnt simply because im deadloading deadlifts this week.. So today was squats, but then i run into another problem because my hip flexor on the left side is really hurting.. So i went with good mornings to a max

    Good Mornings/ Squat
    45 x 10 squat realized squats werent happening.
    135 x 5 good mornings
    185 x 3 GM
    225 x 1 GM
    275 x 1 squat, thought id try to good morning it unracked it was pretty heavy so decided to squat it hurt the hip sealed the deal on squats
    225 x 3 GM this is when i felt the drive kick in,
    245 x 3 GM
    255 x 1 GM

    had to mess around a bit with squats and good mornings and the good mornings didnt hurt at all

    Leg Press
    4 plates per side x 15 reps
    7 plates per side x 10 reps hip hurt here again i think i came to low on some reps
    7 plates per side x 12 reps

    Glute and Ham raise
    3 x 12 the last two were BW + 25 lbs

    1 set of abs rope pulldown on knees with tricep rope 170lbs x 30 reps

    overall pretty happy i ll need the hip checked out the squats are hold as of today..
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    Upper body assistance

    Close Grip Bench press
    45 x 10
    45 x 10
    95 x 5
    135 x 5
    135 x 5
    185 x 5
    205 x 5
    225 x 3
    225 x 3

    Seated shoulder Press Hammer strength
    185 x 5
    225 x 5
    295 x 5

    Dumbell Rows
    3 x 10 125

    Rope Curls
    100 x 10
    110 x 10
    130 x 10

    that was it did cardio kick boxing for a health lab in the morning and had to walk about 3 miles... the benching felt really strong i think this DIzenzo routine is working
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    Upper Body Assistance

    was contemplating a deload however i figure ill do the max effort when i get my car back later this week so i can drive to my powerlifting gym. Also couldnt really squat today cuz of my hip and dont wanan deadlift with the ****ty campus bars.

    Dumbell Bench palms in
    60 x 15
    60 x 15
    75 x 12
    90 x 5
    105 x 5 PR
    110 x 3 PR

    Shoulder Press hammer strength
    275 x 5
    275 x 5
    225 x 9

    seat postion was wrong and shoulders were worn out from the DB benches

    Seated lat row hammer strength machine
    225 x 15
    275 x 15
    275 x 15

    Rear Delt Rows
    3 x 15 with the tricep rope

    3 sets of tricep ez bar pulldowns and 3 sets of ez bar curls reps were like 15,15,12,8 with a lot of weight.

    just used machines to keep it a lil light while still getting a good amount of assistance work. might do this every other week or so. just to keep the body fresh but still getting in the gym
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    Squat day didnt go as planned. First of all the hip hurts too bad too squat, got the car back late so i had to workout at the campus gym, there for i cant deadlift beecause the bar is so ****ty that with a 455 max, 365 feels like its falling out my hand. That leaves good mornings as the only max effort lift to do.. I did that last week as well, not to mention i had to save money all week because i was running low and the only thing i ate today was a cicis buffet before lifting... heres the ****ty #s

    Good mornings
    45 x 15
    95 x 5
    135 x 5
    185 x 3
    225 x 1 ugly
    255 x 1 Ugly

    got them both they weren't painful but definitely didn't feel it in the hamstrings. last set tied PR

    Tried to ride the bike and get loose after this, didnt work

    deadlifts
    225 x 3
    315 x 1
    365 x 1

    felt great the hips not hurting during deadlifts, the bar was just ****ty woulda really liked to try 405 out.

    overall not happy with this workout no abs or accessory movement time...
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    Max Effort Upper-

    woke up had cardio kickboxing health lab, this was a damn good cardio session, barely got to eat was running around doing stuff for school b4 thanksgiving break.. Only had 2 crispy chicken sandwiches and a cherry slices and 2 spikes b4 i went to lift... Also was only on 3 days rest and forgot my password to the gym to open the thing for a second thought id be locked out but i figured it out. everything told me not to bench but had a damn good day

    2 board (sponge) bench press
    45 x 10
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    265 x 1 PR

    AMAZING day form was on everything was perfect great arch and shoulders felt great.

    Repititon of above
    225 x 3 x 3 x 5

    Chest supported rows
    225 x 3 sets of 10
    275 x 2 sets of 10

    rear delt Rope face pulls
    3 x 20 with 120? i think it was the whole stack. i super setted these with the 225 chest supported rows

    Thats alll Monday will take a heavy single or might do assistance work then do a gym max on Wednesday
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    Max effort Bench..skipped the assistance day and leg assistnace day since i still got to go to the doc to check out the hip.... also i was on my trusty bench set that i have used for 6 years so i wanted to handle a heavy single on there.. Spike energy was my pre workout i have been eating whatever i want.. after workout weighed in at 204.... i want to cut to 198, shouldnt have a problem since i have cleaned up my diet lately...

    Bench Press
    45 x 10
    45 x 10
    95 x 8
    95 x 5
    135 x 5
    135 x 5
    185 x 3
    205 x 1
    235 x 1
    255 x 1
    275 miss
    270 x 1 PR !!!! finally hit this i have been stuck for the longest time at 260. 10 pound PR

    3 Board press
    270 x 1
    was stupid and was so stoked about the PR that i tried this

    then decided to try tricep death with 185
    4 board x 7
    3 board x 4
    DONE!!! wow can deffintely tell i need endurance work i was tired after this not sure why....

    Barbell curls
    100 x 5
    105 x 5
    115 x 5
    yea im doing the 5/3/1 with curls just gives me some type of fun bicep work to do and wendler has Ok'd it haha.

    Monster Mini rear delt pull aparts 3 x 25

    great workout today, skipped the back work and board presses.. since i was working out in my garage at my parents house didnt really have anything for back since the pulldown cable is broke and the barbell bent rows agrivate my hip....

    ANyways not sure the next time i will lift probably friday depending on what the doc says for the hip
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    Back at took a huge deload week and off course what do u know at the end of the deload i get sick and can barely eat and my throat feels nasty and i just feel tired... Still hit a Max effort lift today for Upper body

    Floor Chain Press
    45 x 2 sets of 10
    95 x 2 sets of 8-10
    135 x 1 set of 10
    155+ 2 chains x 3
    155+ 4 chians x 3
    155 x 6 chains for 1 rep and 2 sets...

    3 Board Press
    185 x 5
    225 x 5
    245 x 2
    245 x 2
    245 x 2
    245 x 3

    Neutral Grip Lat Pulldown
    180 x 12
    200 x 10
    220 x 6

    Rear Delt Rope pulls
    3 x 20+ with 150 lbs

    Preacher Curl Machine
    3 x 20 reps not sure of the weight. had to do biceps so did these

    Notes - preworkout was a hot chocloate and tons of cold medicine. Had a meal at mcdonalds and another hot chocloate and some chough drops barely eating at all, really cant wait to kick this... Chain bench first week i havent been able to keep adding 10 pounds and have the 8 chains on the bar. No biggie tho, also board presses went well except i had to balance the boards on my stomach so it was wobbling and not haviing a spot is why i racked after 2 reps on the 3rd and 4th set ...

    Deadlifts on friday.
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    didnt deadlift on friday was feeling way to sick still sick on monday but got a lift in.

    Max Effort Lower body

    Deadlifts
    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 1
    375 x 1
    405 x 1
    435 x 3 PR!!! wendler and joe skopec calculator says 475 max and those are both accurate for me so will definitely go for 465 next week.

    Squats
    135 x 5
    135 x 5
    185 x 5
    185 x 1

    was working on the form with my banged up hip but the last set agrivated it...Not sure if im compensating squat form because of the hip pain or i was squatting wrong all along so i will try to keep rehabing every week and keep hitting my targetted deadlift reps for the 5/3/1 max effort workout so basically my max effort workout for lower body is gonnna be 5/3/1

    reverse hypers
    185 x 5 sets x 12-15 reps

    3 x 15,25,25 with 100,80,80 weight for abs on kneeling rope pulldowns.

    Tommorow will hopefully hit the max effort upper body incline bench... depending on how i feel....
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    Max effort upper

    diet was alot cleaner and alot less food tryna loose as much poundage as i can before winter break because the diet wont be the cleanest and wont sure how much ill get to lift for 2 weeks.

    Shoulder Press
    45 x 10
    95 x 10
    135 x 5
    135 x 5
    165 x 1
    175 x 1
    185 x 1
    195 x 1
    205 miss
    200 x 1 PR

    these werent exactly push presses but did enough pushing so my shoulder wouldnt hurt from em

    Extreme close grip bench presses
    4 x 5 with 185

    Rear Delt Rope pulls
    150 x 3 sets of 25

    Lat Pulldowns
    3 x 12 with 120 first time using a regular bar not a fat bar didnt hurt tho so thats good

    messed around with preacher curls and standing high cable curls while my dumb**** health teacher tried to figure out if this workout could somehow count for my health lab... thats all will do leg assistance work tommorow or friday more than likely tommorow
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    DE squat day

    notes - had to log another workout at the campus gym for my health lab, thought about just doing some cardio but i knew i needed to start strengthening the hip and that wouldn't happen automatically.

    Squats
    45 x 10
    45 x 10
    95 x 10
    95 x 10
    135 x 5
    185 x 3
    225 x 3
    275 x 1 was a bit uneven coming up but im guessing it was more to the j hooks being too high and having a hoodie on... this is 75% of my previous max so not bad hopefully i can rehab this over winter break and get back to full strength

    kneeling rope pulldown abs

    100 x 25
    120 x 25
    160 x 25
    190 x 25

    Tried glue and hams but after 5 sets of reverse hypers for the first time in a month or longer my hamstrings were not sore but deffintely not ready to move weight

    thats all for the day im trying to add more volume one squat day and one deadlift day and then a ME bench day
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    Got busy with exams wanted to lift monday night but had to move it to tuesday night. which got the mind wondering. I am using the gym i go to now for using things such as board press, pin press, and texas deadlift bar... I have done doug hepburns Power and Pump routine which had me deadlifting and benching in the same workout which got me thinking i can save $10 of gas a week if i Do both of those lifts at my powerlifting gym and only have to make the drive once a week. Tested this out today..

    2 Board foam press
    2 x 10 45lbs
    2 x 10 95lbs
    135 x 5
    185 x 3
    205 x 1
    235 x 1
    255 x 1
    275 x 1 PR! with a little help from the spotter at the top, i usually unrack the bar with my arms fully extended and i had the j hooks one spot lower then usual which made the re racking hard, its either that...Basically the muscle that gets worked by the elbow when u do tate presses is what needs to be stronger that with putting the j hooks one spot higher i will hit a clean 275 next time.

    Deadlifts
    135 x 3
    225 x 3
    315 x 1
    405 x 1
    465 x 1 PR!!! hitched it up but deffintely would have had it clean if it was a deadlift/squat day Once my body gets used to deadlift/bench in the same day i will be golden.

    Tate Presses
    5 x 12 with 40lbs

    Rear Delt Rope pulls
    4 x 25 with 150lbs? i think the whole stack regardless (do this more as a prehab)

    Reverse Hypers
    225 x 12
    275 x 12
    315 x 12 PR!! just saw 315 laying on the reverse hyper had to try it

    Overall best workout i have probably EVER had PR wise, very stoked esp. since i have to stay up alll night to study for an exam.

    Notes for winter break- its a month long of no powerlifting gym, heres the plain
    squats- still rehabing the hip to get use to squatting again, so will continue to do so dont have any problems squatting in commercial gym as long as i have a spotter.
    Deadlifts- My deadlift is about 35 pounds or 5% lower without the texas power bar, so i will use my % for the 5 rep and 3 rep week for the 5/3/1 accordingly then take a 2 week deload before i got for the 1 rep day then go for a clean 465-470 pull a week after.
    Bench- I will skip the heavy single that was suppose to happen next week and go back to floor press, then for week 2 will be a Incline max, Week 3 and 4 will have very little to no assistance work and do 2 heavy singles that is unless i hit a 275-280 on the first week. then i will deload or do a rep test week 4 (because im at home and no gym)
    Assistance work- will be as usual the first two weeks and the last 2 weeks of break will be cut out also 2 week deadlift deload the last two weeks. Took a bit of adjusting but thats the plan.

    as for the normal workout plan it will be

    Monday- Bench/Deadlift,Triceps,Rear Delts, Lower back
    ME bench variation
    Deadlift 5/3/1
    Tates
    rope pulls
    Reverse Hypers

    Tuesday- Off
    Wednesday-off
    Thursday- Assistance work upper Triceps,Shoulders, Lats, Biceps and ABS
    Friday- Squat, Reverse Hyper,Abs and leg press
    Sat-off
    Sun-off

    2-3 days a week i want to hit a good amount of cardio to at least help the blood flow and burn some cals. thats all ive got this planned out
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    wow what a 2 week lay off was on vacation for about a week, got sick half way threw couldnt eat at all was living of milkshake, cldnt get to the doctors till yesterday because of a snow storm and christmas and all. Cant even eat like i would like to now because i get so drowsy from my antibiotics and alergy/sinus meds. Got a nice workout in today ME upper body

    Floor Press straight weight
    45 x 10
    45 x 10
    95 x 10
    95 x 10
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    250 x 1 PR obviously since its first week doing it

    3 board press
    225 x 4,5,5 really hard after floor press usually do floor presses for reps if its my max effort but i switched it up

    Rear Delt pullaparts with monster mini 3 x 40 reps

    Ez bar curls
    3 x 10-12 with 115 and supersetted with Monster Mini pulldowns 3 sets to failure


    at my parents house have no way to do much back work except for rows for back ill do these on a assistance day and also do 2 weeks of squats to deload deads
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