Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Blue Gene/Green Mag Log with 5/3/1

12/5/11
Blue Gene 1 tab pre-wo
ME Bench
Workout:
Chins
Bwx5,5,5,5
Pin Press off the closet pin to chest+Chins
45x5/Bwx5
95x5/Bwx5
135x5/Bwx5
185x3/Bwx5
225x3/Bwx5
245x1
275x1
300x1 PR/Bw+light bandx8/Bwx8
Not only was this the first time I ever bench 300lbs in any form but it was OFF PINS IN A RACK WHICH IS HARDER THEN REGULAR PRESSING!!!! Was in cloud 9 after I blasted this up (i say blasted but it took some max effort haha). Not to mention I barly had to psych up for this lift at all.
Incline DB Press
55x12
65x12
75x9 PR
Head Supported DB Rows
50x12
60x12
65x12
Mini Band Pushdowns, get to 100 reps as fast as possible with as few sets as possible
50, 50
Mini Band Face Pulls, get to 100 reps as fast as possible with as few sets as possible
100 (one long set)
Notes: My partner and I decided to switch over to WCS. We are getting very bored with 5/3/1 and have been doing it for just over a year now. I came in today and said lets do something new. I just got the Westside Barbell Book of Methods a few days ago. 237 pages of amazing. Im only 70 pages in but ive learned so much its stupid. Feeling extra good and in pain right now.
 
12/6/11
Blue gene 3 tabs pre-wo
ME Squat/Deadlift
Workout:
Below Parallel Box Squat with Reverse bands
45x5,5
95x5,5
135x5
185x3
225x3 (Added bands here about 90 at the bottom and 215-225 at top)
275x3
315x3
Suit Straps Down
315x3
365x3
405x2
455x1
495x1
545x1
These are top weight numbers, take away about 135 at the bottom.
Goodmornings
135x10,10,10
Glute Ham Raises
Bw-bandx10,5,5
Leg Raises
Bwx6,7
Windmill
Bwx8
GDP: Prowler Walk/Push with 230lbs. 10min worth.
Notes: What a day, what a day. Im so fried right now. Ive never had 545lbs on my back before and it was something new. This is a PR in some fashion or another im sure.
 
12/9/11
Blue Gene 5 tabs pre-wo
DE Bench
Workout:
Chins
Bwx5,5,5
DE Bench w/ Bands+Chins
135lbs+4 Micro minis doubled up
3 sets close grip 3 reps each
3 sets med grip 3 reps each
3 sets wide grip 3 reps each
5 reps of chins were done inbetween each sets for a total of 40 chins, last set was an all out with a monset mini around my waist.
Dips
Bw+2 Mini bands doubled upx10
Bw+2 Mini bands and 1 monster mini band doubled upx10
Bw+2 Mini bands and 1 monder mini band doubled up w/ 2 chainsx12
Yates Rows
225x10
245x10
245x14 right into
BB Shrugs
first set was supersetted with yates rows, 245x8
245x12
245x12
Conditioning: Prowler high hands upper body push/press 140lbs, low hands back. 10min worth.
Notes: Never done speed work before, holy hell this sucks. It was a great session took about an hr and a half.

12/10/11
Blue Gene 5 tabs pre-wo
DE Squat/Deadlift
Workout:
DE Box Squat w/ Bands
115lbs+2 green bands
8 sets of 2 reps
Split Squats with added ROM
20x10/10
30x10/10
40x10/10
Reverse Hypers
Green Bandx20
Green Band+Monster Minix20
Green Band+Montser Minix20
Standing Rope Crunches
150x20,20,20
GDP: Prowler Pull Backwards, 270lbs for 4 laps.
Notes: another great session! Im loving the switch to WSC. Blue gene is starting to kick back in.
 
12/12/11
Blue Gene 5 tabs pre-wo
ME Bench
Workout:
Chins
Bwx5,5,5
Foam Roller Bench+Chins (The foam roller was used like a manpon, it is about the height of a 3 board and then we let it sink until its about a 2 board then press)
45x5/Bwx5
95x5/Bwx5
135x5/Bwx5
185x3/Bwx5
225x3/Bwx5 Add foam roller here
250x1
275x1
295x1
315x1
325x1
335x1 This is a huge PR, ive never had anything more then 300 in my hands before considering last week was my first 300lb press ever. And today I went above 100%, I need stonger abs and back to go heavier as stability become an issue. But the presses were fast and I felt great. I also tried out my heavy wrist wraps from elite today, I liked them.
Incline/Flat/Decline DB Press
Incline 40x20
Flat 40x20
Decline 40x20
Seated Cable Rows
Wide Grip 100x12
Very Wide 100x12
Close 100x12
Medium 100x12
Light Band Pushdowns+Mini Band Pullaparts (Aim for 100 of each in as lil sets as possible)
Pushdowns 54 and 46 reps.
Pullaparts was 40, 45, 15 reps.
Conditioning: Prolwer Rows with D handles and a static chest hold walking back, 50lbs on the prowler. We had planned on a simple 10min until it become a compition on who could do the least amount of rows to get the prowler down before walking it back. I got to 5 and then he got 4 then I got 4. I simple row become a full body explosion, my whole back side was hurting. We ended up doing about 20-25min of conditioning.
Notes: Solid day, I can feel the blue gene again.
 
I train at a local gym, not a chain gym. They dont really allow chalk but we dont make a mess and they dont complain. We have chains and over a couple thousand bucks in powerlifting bars.
 
12/13/11
Blue Gene 5 tabs pre-wo
ME Squat/Deadlift
Workout:
Deficit Deadlifts off a 45lb plate.
45x5
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1 Ive never pulled this much in training ever let alone in a deficit, what a day what day. Killing it.
Glute Ham Raises w/ Light Band
10,10,10
Abductors+Adductors
90/90x20/20, 20/20, 20/20
Leg Raises
Bwx7,7
Windmills
Bwx4
Windshield whippers
Bwx3
Conditioning: Bear Crawls with 15lb dbs+A mini band looped thru our belt. 5min of the band on the dbs then 5min of the band on our feet. 10min total.
Notes: Killing it, no mental prep just blowing away my 5/3/1 PRs.
 
2/16/11
Blue Gene 5 tabs pre-wo
DE Bench
Workout:
Chins
Bwx5,5,5
DE Bench w/ Monster minis short. 3 sets close, med, wide
95lbs+90ish lbs band tension 9 sets of 3.
Chins
Bw+24lbs of chainsx11
Bw+24lbs of chainsx6
Bw+48lbs of chainsx5
Bwx8
JM Press
115x10
135x9
145x9 PR
Yates Row
185x10
225x10
275x10
Shrugs
275x8
225x10
135x12
Notes: Felt like ass, was getting sick but not to bad.

12/17/11
Blue Gene 5 tabs pre-wo
DE Squat/Deadlift
Workout:
DE Box Squat
95lbs+2 Blue Bands+2 Micro Minis
8 sets of 2 reps
Manta Ray Goodmornings
135x10,10,10
Unilateral Leg Press
180x10,10
270x10,10
320x10,10
Roman Chair Crunchs
Bwx15
Bw+25x10
Bw+25x12
Conditioning: 15min of walking with the prowler, 90lbs.
Notes: Feeling like extra ass here, oh well good session and still killed it.
 
12/19/11
Blue Gene 5 tabs pre-wo
ME Bench
Workout:
Chins
Bwx5,5,5
ME Cambered Bar Bench Press
45x5
95x5,5
135x5
185x3
225x1
245x1
275x0 Well I was still sick here and I just couldnt do what I needed to do. Its ok tho. Ill take 245.
Oh/Flat/Incline/Decline DB Press
Oh-45x20
Flat-45x20
Incline-45x20
Decline-45x20 Pr here, so painful and I was so pumped
Partner Chins, my partner is 250 and im only a skinny tiny 200, so I strapped 25lb plate to my dip belt and off we went.
It was back and forth sets of 2. We went nonstop for about 10-15min. It was horrible. Idk how many reps tho.
Oh Rope Ext+Pullaparts
idk the weight, my partner picked it and moved it up ten lbs each set.
20/30
12/30
8/30
6/30
Notes: Im loving the blue gene guys. Libido, energy, good mood. Its a great sup.
 
12/20/11
Blue Gene 5 tabs pre-wo
ME Squat/Deadlift
Workout:
ME Manta Ray high bar squat with heels elevated to mimik oly shoes.
45x5
95x5,5
135x5
185x3
225x3
275x3
315x1
365x1
405x1
425x1 Not bad for the first time ever trying this lift.
Banded Goodmornings
2 Green Bandsx10,10,10
Decline Bench Leg Raises, raises the bench higher on each set
15,15,12
Conditioning: Prowler Forward pull and then backward pull. 200ft. 270lbs. We got 4 laps in. It was horrible. To finish up we put on another 180lbs and one pulled while the other pushed. It left me floor flopping. My legs were on fire and I wanted to puke so bad.
Notes: Blue Gene, thank you for another great session.
 
12/22/11
5 tabs Blue Gene pre-wo
DE Bench
Workout:
Chins
Bwx10,8,7,7
DE Bench Press
95lbs+2 monster minis
3 sets of 3 close grip
3 sets of 3 med grip
3 sets of 3 wide grip
Tricep Hell, close grip
165lbs
1 boardx5
2 boardx5
3 boardx5
4 boardx5
5 boardx5
4 boardx5
3 boardx5
2 boardx5
1 boardx1 Almost made it haha
Upright Face Pulls, rope
50lb kettlebellx10,10,10 FML
Yates Rows
225x10
275x10
315x10 not the cleanest form
365x5 FML again
Chins with a 45lb plates 1 set of 2, to see what chins feel like for my partner, he weighs 50 more lbs then me.
Notes: What a horrid sesh. It was great tho. Blue gene helped with endurance. Also my gym partner insists i cant brag to him about being able to do more chins unless our weight matches and I do more reps. Which means I have to have 50lbs strapped to me. Time to get to work I guess.
 
12/23/11
Blue Gene 5 tabs pre-wo
DE Squat/Deadlift
Workout:
DE Box Squat
115+2 Light bands+2 Micro minis
6 sets of 2 reps
GHRs
10,10,10
Mini band leg curls
2 mini bandsx20,20,20
Rope Crunches
160x20
190x20
235x22
Conditioning: Partner prowler work. 200m one pull and one pull. Idr the weight. I think 360 for 5min and 270 for 5min.
Notes: 1 more day of blue gene guys. Lets hit some good Prs on monday. Good sessions.
 
12/26/11
Blue Gene 5 tabs
ME Bench
Workout:
Chins warm-up
bwx5,5,5
Full Bench Press
45x5
135x5
185x3
225x3
255x1
275x1
300x1
315x1 Pr, 20lb Pr in about 4 weeks and a long term goal for some time now!
Flat/Oh Db Press
Flat-50x20
Flat-60x20 PR
Oh-50x15
Oh-50x10
Inverted Row/Chins
Wide Grip bwx20
Medium Grip bwx14
Close Grip bwx12
Unilateral Band Pushdowns+Face Pulls
2 mini bands, 1 for each arm.
Pushdowns-50,25,25
Face Pulls-40,30,30
Notes: This is the end of my log. It was a great session to finish up on. I hit the famed 315 on bench for the first time. It was hell of road getting here. Thanks again to controlled labs for the products! Blue Gene is a great product for pump, endurance, energy, libido, and well being. I really enjoyed my time on the product. Ive never tried anything like it before and I was happy I got to try it. Ill be using it again thats for sure.
 
You must log in or register to reply here.
Back
Top