Keepin it simple Wendler 5-3-1 Log

[brownstown89]

started the new max rotations went pretty well

DB Floor Presses
35 x 20
50 x 20
75 x 10
90 x 5
105 x 5 struggle for the 5th rep prolly shoulda just done 3 but it cant hurt
115 x 3 after being told it would be too heavy

Orange band DB Floor Press
45 x 15
3 x 55 x 12,10,10

Skull Crusher
80 x 12
90 x 10
100 x 10

Db Lateral Raise
3 x 10 35 lbs

Tricep Rope Pulldowns and Hammer Rope Curls 3 x 20 plus reps each movement

20 minutes bike level 2 and 100 knee raises 50 bw and 50 with 25 lbs

Max Effort Lower might just happen tommorow

 

[brownstown89]

max effort lower

Manta Ray Squats
45 x 10
95 x 5
140 x 5
190 x 3
230 x 3
289 x 1
300 x 1
330 x 1
360 x 1 PR

was killing these form was spot on knew it was a good day right when i got to 140, last weight my wraps werent even tight right got no rebound..should be closing in on a 425 squat..

Deadlifts
225 x 3
315 x 3
405 x 1
445 x 2 not a PR 10 off but feeling good next time up 465 either for 2 singles or a double grip was tough bar sucked...

knee rope pulldowns
2 x 25 100 120

bike 20 mins resistance 1.


thats it for today.. back work thursday then done for the week

 

[brownstown89]

4 sets neutral grip pulldown 12-15 reps 165 weight

Vbar pulldown same rep sets 165-180 weight

2xf lat pulldown

4 sets rear delts

4x25 w/ 25lbs and 20 min bike

That was wed.. 4 days of max effort tonight upper got a cold gotta fight threw it

 

[brownstown89]

Monda upper max effort

Ohp
45x5
95x5
135x3
160x1
170x1 pr with this bar also had to clean it up since the racks were taken

Db bench
115x2 bad bench
115x5 with spot or wrists
90x11

Db palms in tate presses
3x12,12,10

CAble pulldowns and curls to failure done was sick so kept it short

 

[brownstown89]

Max effort lower


Was sick so was short late night
Box squat below parallel
135x3
135x3
185x3
225x1
275x1
315x1
345x1
370x1 not pr but close dAmn good for this bar

Snatch deads
225x3
315x1
365x1
425x1 pr for snatches

Ab kneeling rope pulldown
3x25,20,20 110 130 130

Kept it short was sick will catch up on cardio hopefully soon

 

[brownstown89]

Back work thursday consisted of
8-9 sets of pulldowns vbar and lat bar 12+ reps
Facepulls superset with db laterals with 20 lbs
Ez bar curls and tricep pulldowns 60 bw dips just to test em out the handles are slanted so i will not be doing these
25 mins cardio

 

[brownstown89]

Assistance for legs
Bulgerian split squats
3x10 with 20 lbs

Front Goblet Squats
65 x 12
70 x 12
75 x 2 x 10

Good Mornings
45 x 12
65 x 10
85 x 10
100 x 10

25 mins cardio and leg raises 25,20 and 50 oblique bends with plate each side 45 lbs


thats it friday pin press STOKED.

 

[brownstown89]

Dead Bench
45 x 10
135 x 5
185 x 5
225 x 1
255 x 1
280 x 1
300 x 1 PR (pretty easy )

Decline Bench close grip
140 x 10
190 x 8
210 x 8
230 x 4
230 x 4

a bit too heavy on the lst couple sets i needa set it up better

Barbell Curls
120 x 8
100 x 20
80 x 30

Dips 100 with BW supersetted with one arm rope pulldowns 20-40 reps

15 mins bike resistance 2 and leg raises 2 x 20 and 10 reps was gassed on these

Squats and deads wed

 

[brownstown89]

Squat/Deadlift day

Warm up - Eric Cressey posterior tilt correction took about 40 minutes

Front Squats
45 x 10
95 x 5
135 x 3
185 x 1
225 x 1
255 x 1
290 x 2 singles

Balance on this is getting better felt harder since my shoulders hurt from the dead presses a lot of volume on bench this week, will prolly start trying to do triples at 185 then at 225 and go singles after that within the next two cycles of trying this..

Stiff Leg heel elevated deadlifts (no belt)
225 x 5 double overhand
275 x 5 double overhand
295 x 5 opposite grip of usual over under

Leg Press
5 plates x 15
4 plates x 20
3 plates x 40

Leg Rasies 30 and 23, cable side bends 100 lbs 50 reps a side

trying to do ab work that will help correct the posterior tilt so im keeping it simple, will try to do these stretches 2 x a week will get advice on how many times i can do these. Also switching grip on deadlifts to see if my shoulder level will balance out and my left rotator cuff is weak so ill try to work on that. Its great having a teacher who is a powerlifter to help with this stuff will try to get in 30 minutes of cardio tommorow and do my back work and 15 mins of cardio friday or sat

 

[brownstown89]

Pullups 12,11,11
DB bent over flyes 28 lbs x 3 x 12
hammer Strength Upper Lat pulldown 185,205,225 x 12 pulldowns
V bar Pulldowns 3 x 12,10,8 150 165 165
Stiff Arm Lat Pulldown 3 x F and 1 set dips supersetted
Barbell Strip Curls started at 100 x 20 90 x 20 then cant remember
one arm rope pulldown

40 mins on bike resistance 1 for 20 then 2 for 20..


this isnt all powerlifting but i didnt wanna do some hytrophy work besides who doesnt like some nice guns... anyways ME upper will prolly be Tues unless i recover great

 

[brownstown89]

Decline bench cg max
45x10
95 x10
135x 5
185x 5
225x1
255x1
290x1
290x1
300x1
300x1

For some reason bar was bent id guess. The bar was way un even idk why it pissed me off

Incline spoon press
55x20
60x12
65x12
70x5

Tate press
25x15
35x15
40x12

Rear delt bent flyes
3x12 with 40

Curls strip set
100x20
90x15 rest was 12-15 reps

Done 30 mins cardio tommorow probably. Idk what to do for incline or decline close grips the rack wont let the pins go in for inclines and the decline seems fd up. Still a good session. 315 last year and close gripped 300 this year with a heavier **** bar. Will try to find a repacement

 

[brownstown89]

squat deadlift with grey bands

Reverse Band Squat
225 x 10
315 x 3
365 x 1
405 x 1
455 x 1
500 x 1 PR bit of help very minimal

Deadlift
315 x 3
405 x 1
455 x 1
500 x 1
545 x 1 PR

Leg Press
4 x 15
5 x 12
6 x 10
3 x 40 drop set

Romanian Deadlift
35 x 15
50 x 15
65 x 15

oblique bends 25-30 reps 2 sets 110 lbs
Rope kneeling pulldowns 1 x 30 with 130 lbs
Leg Lifts 25 x bw

thats it beat after this workout, trying to do cardio for 30 minutes tommorow, friday back shoudlers and abs and sat some work to adjust posterior tilt and 30 more mins cardio. been doing carb backloading too.

 

[brownstown89]

Assistance upper

Db seated press
40x10
55x5
65x2x5

Rolling tricep extentions
35x12
45x10
50x6

Lat pulldown
4x10-12 165 last set

V bar pulldown
3x9-12 135

Db lateral raise
3x10 30 lbs

Inverted rows
2x bw 25,23

Curls and single arm pulldowns cable machine 3xf

3xf planks

30 mins bike 15 on 1 and 15 2 resistance

 

[brownstown89]

empty stomach 30 minutes cardio on bike all at level 2.... 2 planks for a minute each not really sure how many sets or reps with this... 50 leg raises and 40 knee raises with 25 lb db.... thats it if recovery isnt a factor i should be ME Upper mon monday

 

[brownstown89]

Monday max effort

Floor DB Press

50 x 20
65 x 15
80 x 10
(i know your not suppose to do high reps but i feel better doing that to warm up upper body then stretches)
100 x 5
120 x 4 PR might have had 5 great day today but not pushing it since im maxing out in 3 weeks

Orange band Floor Presses
50 x 12,12,10

DB Rolling Extentions
40 x 10
45 x 15
45 x 12

once again felt great!

Barbell Curls
115 x 10
105 x 12
95 x 25

Lateral cable raise
3 x 15 with 30 lbs?

Tricep Pulldows for da pump

cardio and abs
20 minutes on bike level 2, 2 x 25,50 kneeling rope pulldowns 1 plank for 1 minute and 1 x 50 each side 100 lbs cable side bends

Wednesday Manta Ray Squats and deadlift double shooting for 465 might be getting to the point where i cant pull doubles and need to do singles we shall see.

 

[brownstown89]

21 mins bike level 2... Tons of abs cable bends. 200 per side planks and leg raises #s dont matter if my abs arent sore ill squat tommorow

 

[Spaniard]

Hey how's it going in here bud? No free supplements so not a big following lol.

How ya liking 5/3/1? I just finished the book, it was a pretty decent read.

- Valdez

 

[brownstown89]

Hey how's it going in here bud? No free supplements so not a big following lol.

How ya liking 5/3/1? I just finished the book, it was a pretty decent read.

- Valdez

Haha i keep this more for myself wish i could offer free sups but 5/3/1 did good for my deadlift however squat i have to be under something close to my max to keep going up. OHP works amazing. Bench is my guess it would work awesome as well my shoulders jus dont allow flat bench week after week. Overall id use this till i understand how to create a westside template to fit your weaknesses

 

[brownstown89]

Squat
Box squat below parallel
95x9
135x5
185x3
225x1
275x1
315x1
350x1
380x1 pr by 10 think i was suppose to do manta ray squats oops.

Deadlifts
225x3
315x3
405x2
465x2 comfortable double probably had more but kept it in the tank cant stop progress

2x25 rope kneeling pulldowns abs 120,140. Stretched 30-40 mins prior to this

 

[Spaniard]

Haha i keep this more for myself wish i could offer free sups but 5/3/1 did good for my deadlift however squat i have to be under something close to my max to keep going up. OHP works amazing. Bench is my guess it would work awesome as well my shoulders jus dont allow flat bench week after week. Overall id use this till i understand how to create a westside template to fit your weaknesses

Nice man thanks for the info : )

- Valdez

 

[brownstown89]

25 mins cardio 5 mins on 1, 5 on 2, 5 on 3 and 10 on 2... some obliques and leg raises mostly recovery stuff.. tommorow is upper assistance.

 

[brownstown89]

DB seated shoulder press
40 x 20
55 x 10
70 x 5
70 x 5

Lat Pulldown
4 x 15,10,10,9 180ish last set #s lower than before because im doing shoulders first

Dips
bw x 3 x 30 reps
45 x 15
70 x 12
90 x 10

DB lateral Raise
3 x 12 30 lbs

V bar corner rows
3 x 15
4 x 3 x 12

Single arm rope pulldowns and cable flex curls.

Fat Man Rows 3 x 25
Rope AB Pulldowns kneeling 2 x 25
Oblique side bends 1 x 25 with 65 lbs

20 mins on bike at 2 resistance speed was faster and it felt easier than ever. might do some stretching light assistance work and 20 mins cardio again tommorow recovery is still going good lil pain in left shoulder and elbow but gotta push it till i max out and reset the cycle

 

[brownstown89]

Manta Ray Good Morning
50 x 12
80 x 10
100 x 10
120 x 10

Bulgarian split squats
3 x 10 30 lbs

Leg Press
4 x 15
5 x 15
6 x 12
7 x 12

Stiff Leg DB Deadift
60 x 15
75 x 15
85 x 15

20 mins bike.. 25 leg raises. 50 knee ups done... Monday if im not sore will be MAX EFFORT dead bench

 

[brownstown89]

ME upper

could tell from the start it was gonna be a bad day

pin press
45 x 10
135 x 5
185 x 3
225 x 1
260 x 1
280 x 1
310 missed 3 times just not my day

DB Bench
100 x 9,9,7

Single arm pulldowns 2 x 15
Straght bar reverse grip pulldown 2 x 20

DB curls
40 x 15
50 x 10
50 x 6 once again sign i been pushing it to heavy friday

Cable Flyes 3 x F

seated bent over rear delt flyes
5 x 12 12 lbs did them dbs facing out

Friday will do 4 sets neutral grip pulldown and iso rows and 8 sets of rear delt stuff nothing else. next monday overhead press 1 x 5 on DBs if i feel recovered.. thats it no assistance day friday. and will max monday thats the plan of attack cant let this get too me.

 

[brownstown89]

ME lower

Notes- didnt eat as much as i wanted but still felt good was very well hydrated which helps alot on a low carb diet. Felt fatigued all day but had a great stretching and lift

Front Squats
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 1
300 x 1 for 2 singles PR depth is getting really good

Pull Against bands
225 x 3
275 x 1
335 x 1 PR

knee pain in the right knee so kept these low reps

3 x 225 hamstring curls and leg extentions and 3 sets calf presses

Leg raises 2 x F 30+ reps and 2 x 50 side bends with 45 lb plates

20 mins on bike resistance 2..

cardio and abs are getting done diets getting better weights keep moving feeling good.

 

[brownstown89]

4 sets seated rows

4 sets v bar pulldown

4 sets rear delt seated flyes

4. Sets inverted rows

Couple sets of curls knee raises and 20 mins bike

Hungover joints felt like **** was worthless

 

[brownstown89]

Max effort monday


Notes - heavily contemplated skipping this however ate pretty good but equablock on shoulder elbow and kept left elbow wrap on the whole time.

Overhead press
50x10
80x10
100x5
120x3
140x3
160x1
180x1
Prolly had 185 180 rolled forward b4 i pressed it didnt wanna push it tho.

Db bench
110x5
120x 5
100x13 close to pr

If i keep everything in check i should smash 125x6+ in a month.

Iso seated lat rows
4 sets last 2@335

Barbell curls
90x12
70x20
50x20
^for blood flow elbow recovery^

Orange band pulldows 2xf 50 reps?

Neutral bar dizenzo rows 4x15 160 last set

Back to doin backwork with max effort even tho the seprate day added. Alot of size strength it. Started getting to me cardio tommorow and wed squats and deads

 

[brownstown89]

max effort lower

- 1 hour of stretching warm up icey hot etc..

Manta Ray Squats
50 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
360 x 1 no help like the last time kid who spotted me said it wasnt low enough not too concerned about that more about keeping up right on the way up

snatch grip deadlifts
225 x 3
315 x 2
365 x 1
405 x 1
445 x 1 grinder pretty sure its a PR...

called it a day after this prolly wont lift till i max bench next week if im feeling good a good deload is needed.

 

[brownstown89]

took a huge training break as everything was hurting right hamstring/glute area, left spinal errector, left shoulder and both elbows... Deload for 12 days... DB bench today tweaking the routine just a bit more and settling that till sumemr time before i look at any changes..

DB Press
50 x 20
65 x 12
80 x 5
95 x 5
110 x 3
120 x 4 tied the DB floor press from a couple weeks ago

Drop set
100 x 10

Incline Close Grip
120 x 10
130 2 x 10,8

still didnt feel that pop great revesral strength i do when i know its gonna be a good day pretty dissapointed about that o well gotta keep going.

Flyes 5 x 15-20
Inverted Rows 4 x F 2 grips each
1 x Dizenzo rows x 20
5 sets reverse curls 35 lbs

5 sets of 30 seconds with 1 min intervals HItt on the bike not sure if im doing it right yet.. Tommorow will be a bonus leg day to work on weaknesses and assistance work.. Unless im to sore to move

 

[brownstown89]

Leg Assistance

Stiff leg deadlift
50 x 20
140 x 10
190 x 10
230 x 10
250 x 6 back was way to pumped could have had 10 but no need to destroy my back want to eventually work to 300 here double overhand

1 Leg Press
4 x 10 with 45 per side
single leg work only way i could do it without something that would destroy my lower back

Hamstring Curls
3 x 10 90

Leg Extentions
225/275/315 x 10

hip adduction and abduction work, decline crunches 2 x F bw and 25 lbs and 7 minute cool off on bike..

overall i like the ab work will probably rotate stiff leg deadlift/one leg press with DB stiff leg deadlift and bulgarian split squats

 

[Sean1332]

Hey man good log you've got. I'm logging 5/3/1 now and am loving it, im contemplating giving Westside a shot in the future. I'm definetly subbed to see how you progress

 

[brownstown89]

Thanks man apprciate it. Elbows bothering me a big so ill be doing minimal bench work for a bit.

Hammer strength shoulder press
45,95,135,185,205 x 10 and 225x6

Iso lAt row
295x2x12 both grips
315x2x10 both grips

Db mid back row/superset lateral dbs
3x15 x 60
3x15 x 17.5

Db power clean
3x10 27.5

Reverse curl
50x20
60x2x20

2 20 rope pulldown 140 end
Bike 20 mins light recovery

 

[brownstown89]

Squat/deadlift.

Squat
135x5
185x3
225x3
Reverse grey bands
315x3
365x3
405x1
455x1
500 miss
480 hit below parallel and depth

Reverse deadlift
315x3
405x3
500x1
600x1 pr
635,625 missed cldnt get lats tight messed mu position

1 set 20 rep hip flexor 3 wAy

8 sprints 10mph at 20 seconds With30 second rest

2x f plank

Thats it till monday

 

[brownstown89]

thanks bud ! i update it every workout

Max Effort Bench

Close grip incline
45 x 10
95 x 10
135 x 5
165 x 3
200 x 3
230 x 1
240 x 1 lil help
255 x 1 lil help

these are hard to lockout with how narrow my grip is and with the bars being uneven thats why i needed a bit of help its alot lower than my previous close grips dude to having the 50 lb **** bars on campus

Incline dbs
55 x 15
70 x 12
75 x 10
80 x 8
85 x 5
90 x 2 grip started turning palms in so i stopped

barbell skull crushers
80 x 12
100 x 8
80 x 12

pec dec
4 x F

Inverted rows 2 x F 90 reps total

rope pull downs kneeling 2 x f
cable side bends 3 x 30
sprints 20 seconds on 10 mph with 20 second break 10 total sets

thats it will do some assistance stuff for legs tommorow.

 

[brownstown89]

yesterdays leg day for assistance

1 leg press
135 x 10 x 4 sets

stiff leg db deadlifts
70,80,90,100 x 12

leg press
4,5,6 plates 3 x 20,15,10

bike 20 mins low intensity

that was all probably hitting some abs and cardio tonight or might hold off till tommorow

 

[brownstown89]

Upper bonus day

Db standing press
45x20
50x12
55x10
60x10

Seated palms in row
4x12-20

Iso lateral row
275,295,315,345x10-20

Db laterals
25x20,20,15

Stiff arm lat pulldowns/dizenzo rows
3x15-20

Reverse curls
3x20 50.60.70

Bike 20 mins
Declinw crunch 25 platex40

 

[brownstown89]

Max Lower

Box Squat
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
390 x 1 PR

Deadlifts
225 x 3
315 x 3
405 x 1 started feeling heavier then it should
445 x 1
485 miss
465 x 1 called it here

that was the workout felt pretty drained only did 1 hit workout this week might do one tommorow depends really pissed off about missing the deads back to the drawing board i cannot do back work the day b4 deads or even 2 days before

 

[brownstown89]

Max bench

Pin press
50x20
100x5
140x5
190x3
230x1
260x1
290x1
310/310/305 all missed
Prob could have done 300, 290 went up fast gonna start using these as assistance since they havent gone up after. Hitting. 300

Db bench 120s tried a set had nothing not sure why these r so up and down

Slingshot bench
225x10
275x3
300x1
320x1 ugly. But got it this will be new max effort felt like the reverse bands did last year!

Dizenzo rows 5 sets tricep pulldowns and reverse curls 3 sets done

Ran sprints and did abs yesterday

 

[brownstown89]

Overhead press
45 x 10
95 x 5
135 x 5
155 x 1
175 x 1
190 x 1 grinder would be a under statement.

Drop set
145 x 10

Barbell floor extentions (rest between each rep)
95 x 10
105 x 10
115 x 6

Barbell Rows
185,195,205,215 x 10 + each

Random Behind neck press from brandon lillys page gave it a try sucked at em
45,55,65 x 10

Band Pull aparts, chest band press, tricep pulldowns to failure with bands

Planks crunches 10 sets of 30 second jump rope with 1 min break


Notes- the last couple winter breaks i havent been able to powerlift efficiently, not a quality gym, always partying, no motivation because lifts were way lower than before so i have come up with a plan off attack.... From my max effort movements ive noticed that my overhead press/dumbell bench and incline are all weaknesses. So instead of doing a max effort type routine and being frustrated all week im going to do this..

Dumbell Flat followed by incline ill try to go 12,8,6,3 on inclines then try to hit a couple sets of 6-12 on flat and vice versa the next week.followed by 1 lat movement and 1 rear delt and couple sets of flyes and tricep pulldowns ... Second day of the week will be an overhead press followed by a drop set . 1 tricep movement 1 lat 1 bicep then flyes pulldowns rear delt with band..

Squats will be straight week 6 week tim herquies routine... the goal is to be fresh and ready to smash PRs at the end of break, while maximizing the time over break

 

[brownstown89]

Sunday cardio 9 30 second rounds of jump rope. And abs thats it

 

[brownstown89]

Squats monday

45x10
95x10
135x5
Switched racks
185x3
225x1
275x1
Switched bars since deadlift bar was in rack
Working sets
325x2
345x2
375x2 pr for a double

4 prowler sprints too much preworkout couldnt catch my breath stopped here.

Day 3 no carbs. Day 6 will be the next heavy lift will suck but almost done well see how good i i can hang in winter break on backloads

 

[brownstown89]

took a couple more weeks of alot of problem like last winter break that go down when you come back home gf problems etc.. heres the most recent workout tuesday..

Bench wide grip
45 x 20
95 x 5
135 x 5
165 x 3
195 x 3
225 x 3
255 x 1
265 x 1
275 x 2 singles

floor press
225 x 3 x 3 x 5 with wraps on elbow

Barbell Curls
3 x 20, arnolds, 30

inverted rows
3 x f bw

that was it sore hopefully get a squat workout in soon

 

[brownstown89]

offcially back at it today back from winter break and have to get on a set schedule so here on its gonna be clear and laid out.. goal is still to get stronger but im adding more volume for the main lift. Not going to get off track with the diet or cardio im trying to lock down and get in the best shape of my life in 2 months while still powerlifting

Wide Grip Bench
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
260 x 1
280 miss
270 hit no sleeves no help nothing last weeks 275 needed help a bit too much so i knocked down the goals, going to work without elbow wraps ive become dependant

Rep work
225 x 4
205 x 5
185 x 6

no stamina to do reps its pathetic this will be fixed as well, by doing more reps working up and drop sets

Laying Tricep DB extentions
3 x 15 35s elbows bruised these hurt so kept the weight low

Iso Lat Row
4 x 12,12,8,8 (inside grip was 8) 315

3 sets of 21s, 3 sets ab rope pulldowns 30 mins on bike and will do 100 band pullaparts tonight... tommorow will be 30 mins cardio

 

[brownstown89]

first week on chad smiths 12 week to a more explosive squat im taking the rest of this semester to work stuff i suck at and my squats arent as explosive as could be plus all the extra volume should help add some size. On another note these bars on campus are bent or the weight is distributed uneven. also a screw onmy belt was too loose so i couldnt use it but you gotta make it happen

Squats
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
275 x 3
325 x 3 working set 80% of max set at 405

Speed Squat
230 x 4 x 5 was suppose to do 245 but this is a weakness so i started lower

Pause Squat 7 seconds
160 x 3 x 5

that was it took 50 minutes since the gym closed an hour early, skipped the abs since mine are sore as **** from yesterday and didnt do the box jumps was short on time probably a good thing since im working back into it after a month off i never taken more than a week off so i need to see how quickly it comes back

 

[brownstown89]

30 minutes cardio yesterday probably the same today and some ab work before another upper body day tommorow.

 

[brownstown89]

nothing on thursday was a bit to sore to do any upper body work today was more of a bodybuilding assistance type day..

Neutral Grip pulldown
105,120,135 x 20
150 165 x 15
180 x 2 x 8

DB Rows (both at once)
75 x 12 x 3 sets

Dips
bw x 20
45 x 15
70 x 12
80 x 6

Tricep Pulldowns some cable curls and db alternating curls, flyes for 15-20 reps

2 x f inverted rows


Cardio and abs tommorow that will complete the first week back feel good

 

[brownstown89]

Lower body assistance


Hip thrusts
135,185,225,275x10 and 320x4

Power cleans
95x3
135x3
165x2
185x1
205x1
225x1

Hang clean
135,185 x3 205x2

Planks 2x 45 secs

Side bends
70 x 3 x 15

Cardio 20 mins bike.

Hopefully soreness is gone and im ready for mondays bench.

 

[brownstown89]

Monday bench day
Floor press
95x10
135x10
165x5
195x3
225x3
260x1
270x1
280x1
Drop set
210x10

Flyes
30 lbs 30 incline x 20,15,12,10

Dips
Bw x 20
25x15
35x12
45x11

Barbell curls
70x20
80x20
90x15
100x11

Dizenzo rows
5x20. 220 heaviest set

Abs rope pulldown 140 x F LOT OF REPS

20 mins bike 10 level 1 10 on level 2

Done tommorow will be an off day squat wednesday

Elbow hurt alot so couldnt so alot of direct triceps work supersetted assistance work the floor press was awsome considering the bar is bent and a **** bar usually makes a -5% difference on all liftS and had no sleeves on feeling good

 

[brownstown89]

Squated today bad choice since saturday the power clean hang clean and hip thrusts had my hips still shot...

5 mins bike warm up along with several stretched

box jump
5 x 2 25 lb db

Squat
135 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3 PR for reps

Speed and pause had to be skipped could have dne em but would have done more harm then good but going to recover nicely for the 3rd one next week before a deload week

bike 20 mins and 3 x 15 40 lb knee raises

 

[brownstown89]

Assistance Day

Neutral Grip Lat Pulldown
105 x 20
135 x 20
165 x 12
180 x 8 x 8

Iso Lat Row (inside grip)
225 x 20
275 x 12,8,12

Double DB Row
70 x 3 x 12

Shrugs
225 x 20
275 x 10
275 x 12
225 x 20

Barbell Curls
95 x 30
85 x 30
75 x 30
65 x 30

Flyes
4 x F not to heavy w/ cables

Inverted Rows
2 x BW x 25,20

20 mins bike 1 10 mins 2 10 mins.... 35 more minutes on the tredmill saturday, to hit 120 for the week and that will be moving up in resistance. Moving on to sprints next week.