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Keepin it simple Wendler 5-3-1 Log

Did arms today

Close Grip Pin Press
185 x 5
205 x 5
225 x 3 should have gone lighter hope this doesnt hurt me on sunday when i do bench

Towel Pullups
3 x 5 with bodyweight WOW these were hard on my fingers lol

Double Arm Dumbell Preacher Curl
65 x 12
75 x 10
75 x 10

Free Motion Isloated Tricep pulldowns
50 x 15
70 x 15
90 x 15
110 x 15
120 x 10

Cable Towel Grip Curls one arm
3 x 12 50lbs

Fingertip Curls
50 x 15
70 x 15
100 x 14

thats it did some obliques and lower abs two days off then bench sunday
 
was really sick friday and sat thought i was coming down with the flu maybe i had it idk. took meds i ate nothing cheatoes and drank gatorade. tried to eat a couple fast food meals to get tons of calories.. Nothing is worse then downing meal after meal when your sick gross.. But i lifted sunday, suprisingly AMAZING workout.

Bench Press
8 x 1 (245)

really happy about this, fixed my form up watching the dave tate bench press video numerous times.. All were great reps. highest ive gotten singles were 250 x 1 for 3 sets. Was very drained after this prolly should have stopped my workout lol but i didnt.

Close Grip Pin Press
135 x 8
170 x 8
185 x 13
185 x 9

just went to failure on the last two sets 3 x 5 wasnt happening today

DB extentions
70 x 8
80 x 8
90 x 8
100 x 8

all were easy

Isolated single arm Pulldowns
3 x 20 on 50lbs

face pulls
3 x F 20-25 reps was failure.. 50,65,75 pounds used

was drained DL tommorow if everything goes well with the sleepin tonight
 
slept decent didnt feel great this morning still got the lift in. Its hard as a bitch to eat enough but im healthy enough to lift..considering i do more of a PL workout i think eating isnt as big as it would be in BB.

Deadlift
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1

Working sets
365 x 5 prolly shoulda gone lower because enduarnce was in issue being sick but i got them

415 x 1 lock was a lil tough but hopefully that was because im getting use to floor deads again and being sick. I hope its not cuz i struggled with the weight.

Dumbell Rows
5 x 10 90s didnt even go to the 100s was to drained after deads

Stiff arm pulldowns
3 x 15 65lbs

Back extentions
3 x 12 210

used the machine and kept strict form so i could do more weight then reverse hypers i will do those witth squat on wednesday.

that was all another short workout because im still recovering from being sick!
 
Did Tri's/ Upper chest (very light) and biceps

Pin Press
135 x 8
170 x 3
working sets
185 x 5 close grip
205 x 5 close grip
225 x 4 reg grip

Incline DB Press
65 x 10
75 x 10

Dumbell extentions
100 x 8
100 x 8

Low Cable Flyes
3 x 12 50 pounds

Isolated Pulldowns
70 x 15
90 x 15
120 x 12

Face Pulls/Reverse fly for rear delts

For bench im trying to do Dave Tates 6 week bench cure im using alot of his recomendatiosn on there. However i still like doing any back movement with deads and i do singles according to hepburns powerlifting way as that works the best b4 i max.. and 5/3/1 for squats
 
Squat today..
135 x 8
185 x 3
225 x 1

Working Sets
260 x 5
295 x 3 2 solid reps

was suppose to do 330 x 1 but idk whats wrong the bar is even on my back but on the left side the weights feel heavier then the right it really ****s up my rythm and pisses me off idk whats going on? Im thinking i need a deload week becuase i havent done one in awhile just kept cycling the 3 x 5, 3 x 3 and 5/3/1 from the wendler workout...

Leg Press (number is # of 45s per side)
3 x 15
4 x 15
5 x 15
6 x 8

Hamstring Curls
140 x 6
130 x 8
120 x 10

Leg extentions
300 x 5
270 x 8
230 x 12
210 x 15
170 x 20

Calf Raises
215 x 20
235 x 20
255 x 20

Supersetted those with standing calf raises with bodyweight

150 crunches 3 sets of 50 in different positions..

im off till sunday workouts went good this week for being sick/still recovering
 
Bench Day
45 x 10
135 x 5
165 x 3
195 x 1
225 x 1

Working Sets
5 sets x 1 rep on 250lbs
my tightness and form were amazing on every rep. Had a real good set up no shoulder pain, felt like i wasnt even using them THANK U DAVE TATE.

Rack Lockouts
225 x 5
275 x 1

Close Grip Pin Press
185 x 15 reps 1 set

Dumbell Extentions
100 x 8
100 x 8
110 x 5 (i didnt go with the 100s again because next week i got 4 x 5 and wanted to see what weight to use)

Isolated single arm pulldowns
80 x 15
100 x 10
120 x 15

Rear Delt Flyes
3 x 15 with 20lb dumbells

Face pulls
3 x 15 65lbs

i do about maybe 2-3 more sets then recomended so i added a lil more rear delt work
 
Deadlift Day

Deads
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
425 x 1

workin max singles till i hit a 455 DL simple enough and will do assistance work where i feel im lacking. which today was lockout strength.

Rack Lockouts from knee
225 x 5
315 x 5
365 x 3
405 x 1
455 x 1

Dumbell Rows
3 x 8 95lb dumbell was easy

Ez Bar Stiff arm pulldowns
3 x 20 45 pounds

i read the andy bolton article on how to pull 1008 pounds easy and really reinforced some of my technique. I knew most of it like use ur arms like hooks, bar close to ur shins, shoes off while deadlifting and keeping ur grip close to ur legs as possible.

I did rack pulls to realy get use to squeezeing my glutes and getting my shoulders behind the bar to lockout the lift. ALso learned to keep my tricep flexed and how to pull the flex out of the bar.
 
Bench Assistance day.

3 board Press
135 x 8
175 x 3
205 x 3
working sets
235 x 5 tough
240 x 5 easy

Prolly should have gone 240 x 5 and 250 x 5 but first day ever board pressing so not to bad.

incline Dumbells
2 x 10 75lbs

DB extentions
100 x 7
100 x 5
110 x 4
110 x 5

Low Cable Flyes
45 x 12
50 x 12
55 x 12

Tricep Isolated pressdowns
100 x 20
120 x 20
140 x 10

DB Hammer Preacher Curl
2 x 15 75's

Felt damn good after this work real good tricep pump.. well see how flat bench feels sunday. Doing a deaload leg workout tommorw
 
Squats
from thursday wasnt feeling it at all just ****ty day wanted to get the workout done with and get home..

45 x 20
95 x 10
135 x 5
185 x 3
225 x 3
working sets
275 x 3 perfect form
325 x 1 was decent want to get lower prolly wouldnt have counted a lil too high for my liking.

Widowmaker
225 x 20

abs and was done... benching sunday cant wait resting up and doing homework this weekend.
 
Bench Day

45 x 10
135 x 8
175 x 3
205 x 1
225 x 1
working sets
250 x 1 (reps) x 8 (sets)

seated shoulder press on machine (hits delts more thats what i need)
185 x 8
205 x 8
225 x 8

Dumbell extentions
110 x 5
110 x 5
110 x 5
110 x 5
personal record for weight and sets

Isolated Pulldowns
55 x 15 underhand grip pulldowns
75 x 15
100 x 15 went to pressdowns these two sets
120 x 15

supersetted tthese with Rear delt flyes 3 x 15 30lb dumbells

Face pulls
3 x 15 75lbs

done for the day might take tommorow off and do cardio abs etc.. or deadlift at night because my jacked is out and the effects wearing off =(
 
Deadlift day
135 x 5
185 x 3 (felt heavy for 185)
225 x 1
275 x 1
315 x 1
370 x 1
440 missed so f'n close to hitting it.. had it 4/5 of the way not to bad tho learned how to pull the "flex" out the bar and my back was kinda tight and i was hungry wore sweats and the gym was hot as **** but i think ill rack pull instead of squatting thursday and go for 440 again next monday.

DB rows
110 x 10 for 5 sets last couple sets i had to try couple times to get all 10.
 
Bench Assistance

3 board press
135 x 8
175 x 5
205 x 1
working sets
235 x 5
245 x 4
shoulder was a lil tweaked didnt wanna push a 5th rep prolly could have had it.

DB incline press
2 x 8 with 75s going to try to creep up to 90s by the end of the year for 5

Shoulder Press
185 x 8
215 x 8
225 x 8

moving up weight on these for sunday

DB extentions
4 x 5 with 110s

Face pull 3 x 15 on 65s really felt like this got that tightness out my shoulder

20 mins of do what u want all over 8 reps some stuff i did was a
Cable chest press 3 x F
Tricep reverse grip straight bar pull downs 4 x F all were 20-25 reps
Single arm overhead cable extentions 2 x 25 25 lbs and 35 lbs each set

legs tommorow which im gonna deload so prolly not even squatting just do some machines.. not too exciting. bench sunday tho 255 x 1 5 sets is the goal
 
Squatted yesterday
205 x 5
235 x 5
270 x 5
started the 5/3/1 cycle over and put my max in at 315, since thats the weight i feel my depth is good at.

Leg Press
4 45's x 10
4 45's x 10
4 45s and 25 x 10
5 45s x 10
6 45s x 10

Hamstring curls
140 x 7
120 x 8
100 x 12

Calf Raises
4 45s x F x 4 sets

bench tommorow will be aiming for 255 x 5 all singles
 
bench day
135 x 5
170 x 2 something felt wrong
195 x 1
225 x 1
working sets
255 x 1 x 2 only 2 singles was suppose to hit at least 3 think deload is in need or drop FULL ROM bench and go to board presses

DB Inclines Press
70 x 10
80 x 6 (weak i expected 8)

Shoulder Press
195 x 8
215 x 8
235 x 8
all pretty easy but my shoulders kind of hurt doing this

Floor barbell extentions
95 x 10
115 x 8

Hytrophy work
Incline flys
5 x F very light 25 on each side was the most i went with cables

Tricep press downs
90 x 15
110 x 15
130 x 15

Face pulls
3 x 15 70s

abs and a 1/2 mile sprint took 4 mins
 
DE Squat
8 x 2 (185) 60% of max cant remember what Louie Simmons calls it but u do little mesocycles of 55%,60%,65% and add drop to 55% again add 5-10 pounds if possible and keep that going

Rack pulls from upper shin/knee
225 x 5
315 x 5
405 x 5 last rep kinda hard prolly could got 7

Leg Press Wide strance
3 45s each side x 20,15
3 45s and 25 x 15

Lex Extentions
190 x 15
170 x 15
160 x 15

Leg Curls
100 x 12
100 x 12

Donkey Calf Raises 4 x F
Ab work
 
DE bench

Bench Press 3 different grips 8 x 3 135 +45 pound chains
Singles 205,215,215 all with 40 pound chains. this is 80% of max
DB Tricep extentions 8 x 7 85lb dumbell explosive reps
Rev Grip barbell row 4 x 8 185 explosive
Face Pulls 4 x 15 65lbs
Rotator cuff work

20 mins free time doing hytrophy work, just some isloated lat pulldowns, tricep rope pulldowns and licine cable presses.. very light weights just for a pump....

ME lower body tommorow and ME upper body sunday!
 
ME effort lower body

Deadlift
135 x 5
185 x 3
225 x 3
275 x 1 heavy? idk why
315 x 1 Heavy again
375 x 1 light
440 x 1 PERSONAL RECORD

Rack Pulls
315 x 5
405 x 3
460 x 1 missed

abs and that was it one tough as workout
 
ME Upper body

3 board press
135 x 5
170 x 3
205 x 1
240 x 1
275 missed twice
265 x 1
270 x 1

deffintely could have hit more weight but i had to get in the bench position and then grab the board from the side and i had no spotter so it was really hard to touch and go. i had to go down real slow touch and go up slow because i didnt want the board to flip over onto my face =(

Assistance work

DB flat bench
80 x 8
80 x 6 feet up.

this was really weak idk why it was this week. i hit 80 x 8 on inclines last week.

tbar row machine without chest support
135 x 15
135 x 15
180 x 8 ROM wasnt great
180 x 8 ROM wasnt great

Shoulder Press
205 x 8
225 x 8
245 x 5

Face Pulls
50 x 15
50 x 15
60 x 15
60 x 15

Free Time for hytrophy 20 minutes
Isolated single arm lat pulldowns, INcline cable chest press, AB work and thats about it.

DE lower body tommorow!
 
im using westside now, i should prolly change the thread title but i used 5/3/1 when i started this thread and i dont wanna keep making new ones
 
DE Lower body

Speed squats
195 x 3 x 8 sets
these were fast enough but lower back got a tremendous pump but thats because of doing back work with max effort upper body days I got to stop that. Thats the one thing i want to change about my westside program

Rack Pulls knee high (lower back work)
315 x 3
365 x 3
405 x 1
460 x 1
485 x 1

Back extentions machine
180 x 15
195 x 15
205 x 15

Ab work

Leg Press
6 45's total for 3 x 20

couple things after this workout idk why my lower back was sore im guessing its from heavy rows for back on DE day i might knock that out and do them with ME or DE lower body day. Also i want to do some bicep work because i still got some nice bi's dont wanna loose the peak im trying to figure out what day to add those in on, im thinking DE bench day. thats it for today wednesday im doing DE bench
 
westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.
 
jcp2 said:
westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.
Click to expand...

O **** it is triples for bench doubles for squat damn ok ill adjust that.

what do you think if i take the 4 sets of upper lat work out on bench day and replace them with biceps and on DE lower body day id do upper back. so it would look like this

Speed squats, Rack pulls, leg press DB or BB rows and then some hytrophy work? and instead of of the upper back
 
DE bench press day on 3 hours of sleep that monster pump kept me going today.

Speed Bench
135+40 pounds chain 8 sets of 3, using 2 reg grip, 3 close and 2 wide

3 singles on 210 with 40 lb chain. felt alot easier than last week.

Shoulder Press
215 x 8
225 x 8
225 x 4 not enough rest between sets and sstill need to work on shoulder endurance

Weighted dips
BW+70 3 sets 8 rep, 8 rep 7 rep
didnt like this at all i thought it would be great for tricep speed lift but i gota look into some other tricep assistance for this.

Face pulls
3 x 15 on 65

Tricep ez bar pulldown
50 x 15
75 x 15
95 x 15
perfect form every rep

Barbell curls
95 x 8
not feeling iit after one set so did cable bicep curls and couple of those flex curls where u bring the cables in and did a double bi flex

and that was it todays goal was speed bench couple heavy singles. Shoulder strength lift, tricep endurance and a pump for bis and tris to keep arm defintion so it was pretty good. im laying of upper back work and doing that on Lower body ME day because thats when i do deads.
 
had to take thurs offf because a bad storm. which wasnt a good thing i hammered all my meals was ready to go had that mind set then storms were so bad couldnt drive.. friday i barely ate had to do a deadlift session here are the #s

Deads
135 x 8
225 x 3
315 x 1
385 x 1
445 missed, missed it at about shin length. formed seemed ok but i wasnt dialed in like i should have been to make sure i did everything right.

Rack Pulls from bottom pin (closest to the ground)
315 x 3
405 x 1
455 x 1

did these because this was a struggling point and this works great for lowerback work IMO.

Kroc Rows
90s x 35 hit 25 in a row

Pullups
4 sets to hit 47 form was horrible.

Lat Pulldowns isolated
4 x f 15-20 reps just for a pump.

damn good workout besides missing 445.. ill prolly try 445 again after doing rack pulls on speed squat day for lower back. if i miss it again next thurs, i will start doing platform pulls to get more ROM...

sunday is ME bench going for 270 of a 2 board
 
well cant get to sleep so tommorow ME upper body will consist off

ME 2 board press
3 heavy sets rolling tricep extentions using football bar thats made for curls if that makes sense.
Shoulder Press 3 x 8
Side Delt Cable Raises 3 x 15
Face pulls 3 x 15

Then 20 minutes hytrophy time.
Chest press cable crossovers tricep pulldowns abs will be done.
 
ok ME bench press

2 board
135 x 5
170 x 3
205 x 3
235 x 1
270 2 tries missed both.

after this my dad who doesnt even lift btw just looked at me and was like grab the 4 board thats exactly where ur stalling so i did that.

4 board
245 x 3
260 x 1
270 x 1
285 x 1

Rolling tricep extentions w small ftbll bar(weight listed is weight per side idk bar weight)
25 x 10
35 x 5
40 x 5
45 x 4
benched it for as many reps as i hit extentions right after

SHoulder press
215 x 8
215 x 8
225 x 10 PR

Face pulls
55 x 15
65 x 15
75 x 15

Rear delt cable raises
10 x 15
10 x 10
15 x 10

tate press with elbows in (idk the correct name )
25 x 15
30 x 15
35 x 8

Tricep Creepers
30 x 10
40 x 10

Cable Flyes
30 x Faiulre hit like 30

the last two sets were just for hytrophy the rest was all for the actual workout.

TOmmorow is DE lower body day...
speed squats might use box, 3 DL singles, then good mornings 3 x 3-5 rep, hyperextentions 3 x 10. Leg press and extentions for hytrophy
 
ok found a perfect squat box just below parallel. didnt do my workout as listed above here it is...

speed box squat
195 x 2 x 8 sets real easy, got the hang of squeezing glutes to explode of box.

Bottom Pin Rack Pull
405 x 1 x 3 sets

westside book of methods says use 60-70% i use 80 just cuz i need to pull heavy constantly.

Good mornings
135 x 8
155 x 5
170 x 5

Reverse hyper single Leg
25 x 15
35 x 15
35 x 12
now these were modfied i used the hamstring curl machine for single legs, you can have your body at 90 degrees and try to keep ur legs straight to not make it a hamstring curl. it felt like it hit the lower back so hopefully it did. I just wanted to get some blood rushing into that area which they say is what is really good about reverse hypers in the WSBB book of methods.

abs obliques with tricep rope 100 each side
100 straight forward machine cruches
45 leg raises in 2 sets...

i cant take tommorow off i was going too but i have to get my DE session in 72 hours b4 ME upper body session on friday which i usually do on sunday but my board holders wont be there so i cant do it sunday.. ill try to up the calories as much as possible and cut out the hytrophy work i do and maybe go lighter on assistance lifts to feel better.
 
ok so had to do my DE bench withou taking a day off but i have to get my ME bench in friday early morning....anyways to todays workout

Speed bench of floor with 40lbs chain
8 x 3 135

3 Singles on 215 with 40lbs chain

Football bar rolling tricep extenitons
2 x 10 with 25s on the sides
2 x 8 with 30lbs on the sides

Tate presses with elbows up (idk what u call these?)
3 x 8 with 35s (PR)

Cable Lateral Raise behind back
3 x 10 with 15lbs

Rear delt flyes
70 x 15
90 x 15
90 x 12

Shoulder Press
3 x 12 on 205

rotator cuff work 100 crunches and finished

notes- been slacking on teh cardipo i wanna get leaner and stronger for 175-180 range i weigh. i put onn 10 pounds in a year DL went up 50 lbs, also started to squat and can hit 325 below parallel. Bench has gone up 10-15 lbs.. but i want to get stronger for my weight so i been doing isopure low carb shakes with each meal that itself cuts down 50 carbs. also cleaned up some junk out the diet..

bench plan - I have hit a 3 board at 270 and a 4 board at 285, 4 board is struggling part so im trying to get that up. Will max out when i hit a 270 on 2 board and i hit 3 singles with 40lb chain on 230

two days off till friday when i do ME upper
 
so this is my rushed weak so to speak.. ME upper body day.

4 board press
135 x 5
165 x 3
185 x 3
225 x 3
260 x 1
290 missed got stuck under it for a bit ! ****ing sucked

3 board press
270 x 1 was pretty easy esp after the 4 board tied PR prolly coulda hit 275

Rolling tricep extention with football bar (weight on each side is listed)
25 x 10
30 x 10
35 x 10
45 x 2 not great 1 short of PR.

Shoulder press
215 x 8
225 x 8
240 x 8 PR

Rear cable lateral raises
3 x 10 with 10lbs WEAK haha

face pulls
35 x 15
50 x 15
65 x 15

Chest Flyes with isolater machine
5 x 15 with 40 lbs total just for a pump

100 crunches overhead crunch machine.

ME lower body tommorow or sunday depending on if i party tonight hah.
 
ME lower body

Deadlift
135 x 5
185 x 3
225 x 3
375 x 3
315 x 3
370 x 1
445 x miss but i real good explosion of the ground no struggle about lil above half way i missed it. Overall was happy with i think the ORM pull on DE day will get me my lockout strength up. I know you should work up to at the most heavy set of 3 but i been pushing it a bit no damage so far.

Pull Throughs
60 x 10
80 x 8
100 x 8

Kroc Rows
100 x 25 NON STOP (PR)

Hyper Extentions
45 x 10
70 x 8
90 x 6

really hit my form on here

Iso Motion pulldowns
3 x 20 the left side kept falling down the lock thing wasnt working pissed me off

Tryed to do heavy shurgs and rack pulls but was too gassed.. did ab work to overall good workout. I feel a 225 pull b4 new years
 
DE bench press day

135 x 3 x 8 sets with 40 lb chain 3 sets outter grip 3 set close grip 2 set normal.

Heavy single
225 x 1 with chains the set up with the chains felt wrong today for some reason so i only did one plus this was a 10 lb jump from last week. overal happy to get it.

CG Pin press
190 x 5
205 x 5
225 x 5
hate these i doubt they helped the ROM was to short from the pins i worked on, the pin below caused shoulder discomfort woint be doing these again.

Shoulder Press
225 x 8
240 x 8
250 x 8 PR
seat was lower too it was more of a pin press i would say put arms at 90 degress all stress was on shoulders which is good.

Rear delt cable raises
3 x 15 with 10lbs
superset with facepulls
3 x 15 50,65,80lbs was the sets

Tricep rolling extentions with Football bar
25s x 20
35s x 10
35s x 8

20 Minute Hytrophy time
3 sets of 15 chest flyes
2 sets 15 cable front raises (for upper chest idk what you call them)

Tricep pushdowns isolated
5 x 15 115,140,165,180,200

thats it.. Thursday is thanksgiving might take the next two off and do fri ME bench and saturday ME lower body however not sure yet.

with my benching so far ive hit a 3 and 4 board over 270 and chain bench at 265.. contemplating trying 270 flat bench friday
 
DE lower body

Speed box Squats
200 x 2 reps x 8 sets
felt a little weird wasnt real dialed in

Rack Pulls
225 x 3
315 x 3
working sets 3 singles
405 x 1 reps x 3 sets
i tried 455 couldnt budge i think speed squats drain me more than reagular Deads because i have hit 455 of bottom pin just a couple weeks ago. so i kinda off pissed bout that.

Pull Throughs
80 x 12
100 x 10 PR
120 x 10 PR

Kroc Rows
100 x 23 2 short of my PR

Barbell Curls
1 x 8 115

Isolated cable lat pulldowns
5 x 15 pyramided top set was 230

5 sets cable Curls single arm 10 reps each

abs

The lat pulldowns and curls were extra hytrophy work which i do in under 15 mins. Tommorow or sunday ill do max effort upper
 
ME upper body

Flat Bench Press
135 x 5
170 x 3
205 x 3
225 x 1
245 x 1
270 x 1 negative honestly wanted to hit this but felt way to heavy. 245 was pretty light for a heavy rep should have tried 255 i hit that a month and half ago..

floor press
170 x 5
190 x 5
225 x 1
245 negative
wasnt happy with the bench workout so i did this, i think im switching to a 3 rep max on floor press and ditching DE effort day because my bench isnt high enough to need DE.

Shoulder Press
225 x 8
245 x 8
255 x 5 PR

EZ bar Tricep extentions
25s x 20
35s x 12
40s x 10
45s x 5

Hytrophy 15 mins
5 x 15 cable flyes
5 x 10-15 straight bar reverse grip pulldowns

anyways pretty pissed about the light weight on floor press and bench press. IDK why there down i use to be able to rep 240 x 3 off the floor and 240 x 3 flat bench so ****ty workout today.. cant wait to deadlift monday or tuesday
 
ME lower body

Deadlift
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
375 x 1
445 x missed

shouldnt have tried was so sore pretty much everywhere today.

Good mornings
135 x 5
175 x 5
205 x 1

Pull Throughs
100 x 10 reps x 3 sets

that was it for the day feel a little overtrained so if till Saturday.
 
Bench day i guess you can call it the DE day. (using ed coans routine for my main bench movement)

Floor Press
2 x 10 175

C.G. Bench Press
2 x 10 155

Incline Press
2 x 10 145

did those two above instead of high rep DB presses...

Rear Delt Raises
2 x 10 15lbs

Rear Delt flyes
3 x 10 30lbs

Hytrophy 10 mins
3 x 15 25,35,35lbs cable flyes

3 x 15 isolated pulldowns
170 lbs
200 lbs
230 lbs

felt sick while doing this had a blueberry muffin and sugar free green tea and about 20 mins later drank my nano vapor so didnt get to do abs..taking DE lower body day off because my back feels beat up. will do bench assistance saturday.
 
Squat day but didnt squat since back has been hurting took the squat out so it was quick workout

Hyper Extentions
70 x 10
90 x 10
115 x 6

tons of ab work

Squat Machine
270 x 8
230 x 16

that was it... Saturday is bench assistance and then back into it kind of took it easy this week
 
Saturday i did Bench Assistance

Bench Press
95 x 5
135 x 5
170 x 3
205 x 2 (unracked it weird)
230 x 1 well below a max just wanna keep doing a heavy rep so i get use to the feel.

Shoulder Press
225 x 10
240 x 8
255 x 7 (PR)

Face Pulls
3 x 75 lbs

Rear Delt Rasises
2 x 10 15lbs

EZ Bar Tricep Extentions
85 x 10
95 x 10
105 x 7 PR

Tricep Pushdowns Isolated
185 x 15
200 x 15
230 x 15

Flyes with cable
2 x 25 30 lbs
 
Deadlift day today last post was from Saturday

Deads
135 x 5
225 x 5
275 x 3
315 x 3
385 x 1

I cant pull heavy right now tweaked my back a couple weeks ago and i think i burned out a little by doing too many rack pulls so im prymaiding up prolly by modifying ed coans routine for Deads

Kroc Rows
95s x 25 each side no rest

Ez bar High Pulls
75.85,95 x 15

Isolated lat Pulldowns
185 x 15
200 x 15
230 x 15

Low Rope pulls
100 x 15
120 x 15
140 x 15

tommorow is off day and wednesday is bench with 185 2 sets of 8 of the floor.
 
Bench Day

Floor Press
bar x 10
95 x 10
135 x 5
working sets
185 x 8
185 x 8

needed more warm up the 185 for 8 at first felt heavier then the second

C.G. bench press
165 x 8
165 x 8

Incline Press
150 x 8 (kind of a close grip)
150 x 6 last rep was with help and i used a wide grip, i was real weak at this

Face pulls
65 x 20
75 x 20
75 x 20

Zig Zag bar tricep pulldowns Outside grip
65 x 20
75 x 15
85 x 10
95 x 12 (entire stack)

Side D.B raises
15 x 15
25 x 10
25 x 10

1 set of flyes 30 x 15 shoulder was poping a bit so stopped.

wore sweats had a good sweat was a faced paced workout so i didnt do cardio. ill do abs with Squat day tommorow
 
bench assistance

bench press
45 x 10
95 x 10
135 x 5
170 x 3
205 x 3
235 x 1 (didnt need help spotter touched it i hate that )
235 x 1

I hate the stupid ass gym benched when there to low to the ground ****s up my lockout ability

SHoulder press
235 x 8
255 x 7
275 x 2 PR

Rear delt cable raises
10lbs x 15 reps
15lbs x 10 reps

face pulls
3 x 20 with 65lbs

DB Extentions
90 x 12
100 x 10

Zig Zag bar pull downs
65 x 20
85 x 15
95 x 14 PR

Barbell Curl 21s
95lbs for 2 sets.

thats it im probably gonna stop benching on this day as my shoulder is already acting up might take a heavy single every couple of weeks
 
Monday was deadlift day, im using coans routine as my ME movement which he does doubles or triples...

Deadlift
135 x 5
185 x 5
225 x 3
315 x 3
working set
365 x 3

Pull Throughs
132 x 10 PR

Kroc Rows
90s x 47 PR

V Bar Pulldowns
185 x 6

High Rope Pulls and Low Row Pulls superset
3 x 15-25 reps on each

that was it for back
 
bench day tuesday

FLoor press
45 x 15
95 x 10
135 x 5
165 x 3
working sets
190 x 8 x 2 sets

C.G Bench Press
170 x 8 x 2 sets

Incline Press Machine
225 x 10
245 x 10

ROling tricep extentions
65 x 20
85 x 12

Hytrophy work
Pulldowns supersetted palms up and palms down single arm pulldowns 3 sets each

3 sets flyes 20 reps each

wednesday is off day thursday legs
 
missed my bench assistance and squat day last week. I actually wanted to skip squat so i could have a couple extra off days for my back.. SKipping bench assistaance helped with my shoulder pains. im on winter break having a good ass time but still trying to lift diet isnt good.. heres the workout

FLoor Press
200 x 5
200 x 5
235 x 1 heavy single felt pretty good.

C.G bench press
185 x 5
185 x 5
i use a pretty good close grip too all of my hands are on the smooth part

Incline Press machine
255 x 5
275 x 5 PR
i feel more carry over this (tricep strength more than off the chest so thats why i use machine rather than incline bench press)

Decline Press
275 x 8
295 x 8
315 x 7

ez bar tricep extentions
95 x 8
105 x 8
115 x 6 tied pr

Hytrophy 15 mins at end
Tricep creepers 3 sets
tricep squiggly bar pulldown 3 sets
flyes incline 3 sets
 
deadlift day
385 x 2 PR without belt

Pull Throughs
145 x 8 PR

Crooked bar with handles back pulldowns
185 x 8 x 2 sets

DB Rows
120 x 8 PR

Hytrophy work
Same pulldowns for 5 sets 15 supersetted with 3 x Failure cable bench curls
 
Bench Press off the floor
210 x 5
210 x 4 had to get help on 5.

about to move to regular bench soon

Shoulder Press
205 x 6
205 x 7
185 x 11

Decline Reverse DB press (saw them on elitefts)
45 x 15
55 x 15
70 x 11

Pulldowns
4 x 25 to failure (ended with the pin at the bottom)

Cable bench Curls
3 x Failure cant remember numbers..

still on winter break from school working out at a ****ty gym so #s arent great but from new semester (jan 7th) to spring break (march 7th) im going to go hard as ever.
 
this workout is from a couple of days ago.

Deadlift
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
410 x 2 PR no straps no chalk

pullthroughs
145 x 8 PR

Bent bar with handle lat pulldown
115 x 8 weak as hell but shoulders were sore from bench

DB Rows
125 x 8 PR with weight

isolated handle lat pulldowns in cable fly machine i made these up but it stretches the lats really good.. 8 x 15 super light just for a pump

im only lifting twice a week ive been doing lower back work to keep the squat up but i havent been squatting im on winter break and cant get in the gym much...but i needed a good break as my lifts have been staggering forever but starting tuesday or wednesday im going hard 4 days a wweek
 
Monday Deadlift

135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
working sets
370 x 2 ( i was sick and let it get to me and pussied out this lift)
370 x 3
370 x 3

this was what i needed to hit on coans routine im actually using 10 more pounds then im suppose too for my 455 goal. ive used no straps or chalk for these sets either.

Pull Throughs
155 x 5
165 x 5
180 x 5 PR

Crooked handle lat pulldowns
3 x 5 on 155

(there in coans routine idk why i dont think they help but not gonna argue with coan)

skipped rack pulls i was too sore in my lower back

Power Shrugs
3 x 5 275

DB Rows
100 x 5
110 x 5
125 x 5 PR

thats it wwas sick and beat up i wanna keep lifting but i cant eat cuz my throats swollen and idk whats wrong docs tommorow if all goes well ill bench.
 
Bench Press

Floor Press
225 x 3
225 x 2

i skipped one week ahead to this im going to try this for two weeks but next week im jumping to regular bench press i did this first 6 weeks of coans routine of the floor. Also i hate doing floor press at my gym, i couldnt switch to flat barbell bench because my bar at home is bent.

Shoulder Press
225 x 5
255 x 5
275 x 4 PR

Reverse Grip Bench press
185 x 7 (1 extra rep with help)
first time in a while back to this im trying to get this back into the 200s

Rolling Tricep extentions
70 x 15
85 x 10
85 x 6

3 sets of flyes and pulldowns isolated. and was done abs and cardio tommorow..

Changes in the workout after this week is im going to go to flat bench for the remainder of the routine ( 6 weeks) instead of floor press. Instead of incline im doing shoulder press. and instead of Close grip im doing reverse grip. my #s are lower on reverse grip then close so im going to work on that.
 
ok first off a couple notes. Im doing Biceps 3 times week just 9 sets at the end of workouts i got the routines from tnation article... and i might also add grip training which will have moderate weight deadlifts with fat bar for deadlift grip... also gonna attempt to add cardio in as well but anyways heres todays workout..

Squats
135 x 10
185 x 3
225 x 3
working sets 3 singles
240 x 1 (squats were feeling really heavy so did this )
275 x 1
295 x 1

all were good depth. will prolly try 305 for the next two weeks and try to hit 315 by the end of the month.

Box Squats
235 x 4 missed 1 didnt want to get stuck. this was a PR tho

Olympic Squats
195 x 10

ABS and done. felt good for not squatting in 3+ weeks.
 
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