Keepin it simple Wendler 5-3-1 Log

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  1. Squat day

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

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

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

    Leg Extentions
    170 x 15
    210 x 15
    250 x 15

    3 x 15 Oblique Machine
    1 x 50 Decline Crunch

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


  2. Max Effort Bench Day

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

    Repitition Work
    175 x 3
    165 x 3
    165 x 3

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

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

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

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

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

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

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

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

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

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

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

    Standing Stiff Arm lat pulldown
    2 x 25 with 50 lbs

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

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

    no shrugs or stiff arm pulldowns... Might do assistance day tommorow if shoulders feel ready. thats all.

  4. Assistance day- shouldnt have done it here are the #s

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

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

    shoulder press hammer machine
    185 x 10

    done didnt even bother cardio

    couple things i noticed
    1. workout energy decreases if i lift 2 days in a row.
    2. im going to heavy on assistance day
    3. incline/ shoulder work should only be done once a week because they take forever to recover and recieve a beating while DL and Squatting.
    4. Im prolly doing a ME bench,Deadlift,Squat, Bench Assistance day.
    type of routine pretty much is what im doing but i need to cycle Me that help with off the chest one week then lockout the next, and approve on assistance work. Squat and deadlift are going good.

  5. been eating alot of carbs lots of protiens pretty much whatever i want but making it healthy as possible. Took 3 days of training been sleeping alot and working so i should be charged up to do some smart training this summer.
    Monday will be max effort upper body will use wendlers 5/3/1 part of the routine for my ME movement. will post it up monday
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  6. Max Effort Upper body

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

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

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

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

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

    Abs work

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

  7. Deadlift Day

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

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

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

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

    Kroc Row
    100 x 30

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

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

    might do the same sets and reps next week im not sure yet. gotta trick my body into being able to rip a 445 deadlift soon 5 weeks or so.. If im not sore ill do shoudlers tommorow and light triceps if not ill just do cardio.

  8. empty stomach cardio today and damn was it empty went to bed at 4 am, woke up at like 2 did cardio and now need to start eating...

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

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

  9. Upper Body Assistance

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

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

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

    Front Delt Raise
    45 x 10
    70 x 8

    Side Raises
    20s x 10
    25s x 10

    Monster Mini Pullaparts 25 reps

    Rotator Cuff wall extentions

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

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

    will post back tommorow if i do squat and cardio i realy want too

  10. Squat day on sunday took 1 extra day rest and it was worth it.. warm up 6 minute tredmill good stretching..

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

    parallel Box Squat
    275 x 5

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

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

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

    Cardio 15 minutes on tredmill with 11 incline 3.5 speed all training was empty stomach. GOnna eat up 2nite so im ready for ME bench tommorow.

  11. Max Effort bench- had to rush it today wasnt much of a Max effort it was heavy training.

    Bench Press
    170 x 5
    195 x 5
    220 x 4

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

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

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

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

    Front raise
    2 x 10 with 50lbs

    Side Raise
    2 x 10 with 25s

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

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

    100 overhead crucnches with machine and done.. tommorows off will deadlift wednesday if my legs arent sore back feels fine today.

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

    tommorow will be deadlift day my hamstrings arent sore from sunday wtf?!

  13. Deadlift day - was hungry when i woke up. legs were still sore feel liike i need to prolly go back to squatting and deadlift the same day or rotate them every other week anyways besides all that day still went damn good

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

    Kroc Row
    120 x 19 right 20 left

    Hammer Strength upper lat pulldown
    315 x 3 sets of 15

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

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

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

    3 week vacation coming up so ill be drinking heavy it never affects my lifts tho

  14. Upper Assistance

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

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

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

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

    Lateral Raise
    20s x 10 x 2 sets

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

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

  15. max Effort Bench day

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

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

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

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

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

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

    Thats it tommorow is a travel day hopefully i get deadlifts in on wednesday will post back then.

  16. Deadlift Day
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    415 x 1
    Drop Set
    385 x 4
    315 x 10

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

    Kroc Row
    120 x 20

    thats it, tons of actual deadlift working on form started the bands again. Hoping the old drop sets work. They seemed to work alot on bench for me trying them on deads.

  17. Im going to keep up with a 405-415 pull for a single then drop setting to a 5 or 3 rep set then down to 10. and then do bands. i have good form but i dont trust it when i get over 415 i dont know why

  18. did a body building style workout with my buddy monday just because i told him i could hang in that type of workout.. Friday did a ME bench Session

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

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

    Pulldowns
    Lots of sets lots of weight and lots of reps. then bull****ed on some machines nothing heavy at all. just was waiting for friend to leave the gym.

  19. Squats- were ****ty was hungover as **** tried to get threw em juts couldnt
    135 x 5
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1 Kinda needed a spot to so called it a day..

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

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

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

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

    WIde Grip Pulldowns stiff arm
    2 x F

    Barbell Curls
    3 x 10 with 95

    Fat Bar Face Curls 3 sets and 3 sets fat bar curls all to failure alot of weight.

  20. last workout was on monday ME upper body

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

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

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

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

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

  21. 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.

  22. 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

  23. 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....

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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!

  30. 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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