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Keepin it simple Wendler 5-3-1 Log

assistance day

cambared bar bench press
2 x 3 215

Reverse Grip Bench Press
185 x 5
190 x 5

Isolated Tricep Pressdowns
170 x 15
185 x 15
200 x 15

DB rolling extentions
35 x 12
35 x 12

Flyes and slight incline DB press supersetted. and 100 leg raises. done sunday is off monday Deadlifts
 
ok so didnt deadlift today back was still a bit tight from squats and plus i wanted to wait on my bands...

Assistance day

Incline Dumbells
75 x 5
85 x 5
85 x 5
Dropped to 50lbs and did 10 palms in 10 palms out for a total of 20 reps 2 sets

these irratated my shoulder a bit but i worked threw em i think it will help me in flat bench

Plate Raise
70 x 5
70 x 5
45 x 20
worked grip too cuz i had to hold the plates together

Lateral Cable Raises
2 x 15 10lbs
1 x 12 15 lbs

Face Pull
90 x 15
110 x 15
110 x 15

High Cable Curls
3 x 20 80 lbs

Db Curls with Thumb over top grip
35 x 10
40 x 10
40 x 7

low Pully isolated cable curls
70 x 12
80 x 12
90 x 12

Tricep Cable extentions overhead
60 x 20
80 x 20
80 x 20
80 x 20

ab work and that was done.

im doing alot more hytrophy work as i got a pretty good frame id love to fill it out but my goal is to still move big weights..

Doing legs tommorow with grip training.
 
had to switch some **** up for school so today i just did Cardio/ABS... tommorows my deadlift day im testing out the elitefts short bands that u can use for deads... saturday ill do grip training since ill be around the gym thursday or friday will be bench day.
 
got my pro short bands from elitefts today as well as my fat gripz.. heres the training.

Deadlift
135 x 5
185 x 3
225 x 3
315 x 1
355 x 1
working set
395 x 2 used belt thats it.

Band Deadlift
135 x 3
165 x 3
185 x 3

working sets should have all been 185 but it was my first day with the bands at lockout the tension added by the bands is 158.3 lbs per side.

Power Shrugs
3 x 5 with 285 lbs

Pull Throughs
110 x 10
130 x 5
150 x 5 PR for this gym it was the whole stack i need to find another machine to use for this.

DB Rows
100 x 8
110 x 5
120 x 5

Zig Zag bar lat pulldowns
100 x 5
120 x 5
120 x 5

Hytrophy work
4 x 15 single cable latpulldowns weights were 170,185,200,215

Biceps
High pulley Fat Bar Curls
3 x 10 100lbs

Fat Dumbell Curl
1 x 10 30 lbs
2 x 10 40 lbs

Double Cable Curls
3 x 12 cant remember weights didnt use fat gripz on these

backs a lil tight nothing else seems sore will do bench tommorow still using coans routine except i added the bicep/hytrophy work and replaced the straight leg deads with band pulls. and dont do speed work.
 
SmallTownIron said:
Some nice lifts in here. Whats your weight? 5-3-1 is a very simple but yet very effective program. Great choice.
Click to expand...

i started out with the 5/3/1 and it did wonders for my Deadlift, i was plateaued pulling heavy all the time and it helped me build rep strength but it didnt make my max go up at all weird i know.. and it did nothing for my bench and it did wonders for my push press/shoulder press and squat as well... and i switched up and used some westside ideas and most of ed coans routine. so basically its like this

Deadlift i follow ed coan/ mark phillipi's routine and skip speed work and dont do the stiff leg deads i do the band pulls 3 x 3 which i got from josh bryants log on elitefts.

Squats- i do them when i cycle of deadlifts all the lower back work from DLs help my squat. i usually do coans cycle then when it gets to heavy the weeks after that i do heavy singles till i start back to deadlifts.. Assistance work like olympic squats are from coan and the box squats for assistance were idea i got from dave tates logs.

Bench- For my ME ill use coans routine weather its 2x10 or 2 x 1 if i plateau in the middle of a routine ill switch ME movements to floor press or C.G. or reverse grip then jump back on his routine it usually works and i do assistance work that helps me the most.
 
Bench day today still havent orders a new barbell and i hate the benches at my gym with a passion because its not in a power rack so i did floor press

FLoor Press
135 x 10
165 x 5
195 x 3
205 x 1
Working sets
225 x 3 (3rd rep hard)
235 x 1
235 x 1

once i hit the 225 2 sets of 3 im on to 235 for 2 reps... and i want to be on flat bench by then so im fiddling around hoping that i hit 2 sets of 3 on 225 next week and get my barbell after that.

Reverse grip bench
190 x 5
195 x 6 2 reps with help will prolly just go straight to 195 next time

Rolling Tricep Extentions
75 x 10 x 10 x 10

Tricep Zig Zag bar outside grip pulldowns
4 x 25 90 lbs

Flyes with cable
30 lbs 2 sets to failure

shoulder was achy so i ended it early but pleased with the results the 235 x 1 is my best floor press at the gym and i felt like i coulda had 240 245....
 
grip/leg work

Fat bar double overhand deadlift off knee high pins
135x 5
185 x 5

hamstring curl
70 x 10
90 x 10
110 x 9
110 x 8

Leg extentions
150 x 20
170 x 15
190 x 15
210 x 12

donkey calf raise
180 x 25
180 x 25

28s for biceps
2 sets with 35s

this was a get in and get out type of thing.. im cycling deads and squats so i just did work to keep my legs toned up i do likee to have em some what toned... same with biceps that was and extra workout... rack deads with fat bar was part of the routine... off till monday which is bench assistance.
 
assitance day for upper body

DB Press
65 x 10
65 x 10
75 x 10
80 x 7

Tricep Dumbell bench with slight incline
60 x 10
60 x 12

Front Plate Raise
70 x 7
70 x 7 both are PRs
45 x 23

Face pulls
50 x 15
65 x 15
65 x 15

Lateral Raise with Dumbell
3 x 10 with 20lbs

Tricep Pulldowns standing with cable behind the head
80 x 20
90 x 20
100 x 15
60 x 50 with fat gripz

High Cable Curls w fat gripz
80 x 20
100 x 15
100 x 15

Db CUrls with Fat Gripz
35 x 12 x 3 sets with only 30 secon rest

Full extention cable curl
110 x 15 x 3 sets

was told i look bigger and shoulders are getting bigger loving the progress of gaining size while PL.. Deadlifting wednesday hoping for 410 x 2 that will tie a pr
 
Deadlifting
135 x 5
185 x 3
225 x 3
315 x 1
365 x 1
working set
410 x 2 no wraps tied pr

Band Deadlift
3 x 3 with 205 thats 375 at lockout

Power Shrugs
2 x 5 295 used mixed grip but alternated hands

Pullthroughs
1 x 15 with 160 (thats as high as the pulley machine goes i need to find a new way to do these)

Ez Bar Pulldowns for Lats
120 x 5
140 x 5 PR

Dumbell Rows
120 x 5 x 2 sets..

ABS and done..

lil less accessory work such as rows pulldowns shrugs went heavier on band pulls... next week is 430 x 2 reps but im going to pull 2 singles my grip isnt where it needs to be to pull that for 2 reps idk if ill get one without wraps but im working grip hard as ever... tommorow is off i might do a incline walk for cardio.
 
bench Press a day earlier then planned i have to work friday middle shift so thats why...

Bench Press first time doing flat barbell bench in 2 months or so.
45 x 10
95 x 10
135 x 5
165 x 3
195 x 3
working sets
215 x 2
215 x 2
im suppose to be doing 235 x 2 but benching off the gym bench has ****ed me up.

Reverse Grip Bench
195 x 5
200 x 5 PR

Skull Crushers
75 x 10
85 x 8
85 x 7 forgot clips the plates slipped off haha

Zig Zag bar outter grip pulldowns
4 x 25 with 50lbs

Flyes
3 x 15 with 25 pounds using cables got a [pump/stretch tho felt good i suck at flyes]

ABS and done saturday will do legs/grip work saturday
 
took 3 days off still messing around with my schedule for a bit. Trying to make it look like this

Monday- ME Bench Press assitance moves forcus on shoulders, and 2nd assistance work on tris.. bicep work/ extra chest work as a extra workout nothing heavy at all.

Tuesday-Deadlift/Back work such as heavy rows,pulldowns,pullthroughs, decent amount of abs.

Wednesday- cardio, extra bicep workout

Thursday- Legs, mosty for hytrophy, things such as leg press,leg extention, curls,calf raises. heavy squats and deads are too much in the same week so ill cylce deads and suats..

Friday-Light Bench, assitance is heavy triceps light shoulders and biceps...

this isnt a typical powerlifting routine.. but the extra biceps, extra chest lifts i put in there are really light and pure hytrophy lifts..... i always do more tircep pulldowns then recommended cuz it helps my endurance on bench.. And the legs are just too hard to squat heavy singles and deadlift in the 1-3 rep range all in the same week.
 
Mondays workout

Bench Press
bar x 10
95 x 10
135 x 5
165 x 3
195 x 3
working set singles
215 x 1 x 3 singles
220 x 1 x 2 singles
175 x 8 drop set.

Plate Raises
2 x 5 70lbs

Face Pulls
4 x 15 100lbs

lateral cable raises
3 x 10 20lbs

Barbell extentions (tricep)
95 x 10
110 x 10

zig zag bar pulldowns
2 x 50 with 60lbs

Hytrophy work
3 x 12 incline chest press (highest i went was 60lbs per side)
4 x 25 high cable bicep curls (did these with 50 lbs )

so as u can see its really light for hytrophy i doubt ill get over trainined with it.
 
got some homework for tommorow so did deads today, heres the results..

Deadlift
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
380 x 1
working set.
430 x 1 PR without straps..

Band Pulls
225 x 1
245 x 1
260 x 1
all PRs because i was doing 1 rep not triples

Pull Throughs
185 x 8
205 x 5
215 x 5

No Power Shrugs because i went heavier on the band pulls

V bar Rows
three 45x 12
then just did it without the v bar
four 45s x 7 (alot harder)

Zig Zag Bar pulldowns
120 x 12
140 x 5
140 x 5

Abs went heavy on obliques and 100 regular seated crunches... tommorow will take a complete day off. cardio dont think its happening im eating just enough moneys tight, and i dont really need cardio...

Thursday will post light bench and heavy tri assitance day.
 
light bench day

Bench Press
175 x 10
175 x 8
used thumbless,grip really seems like it gives u better strength on higher reps

Reverse Grip Bench
190 x 5 (2 with help)
185 x 5 (2 with help)
was weak as hell on these idk why prolly cuz it was too similar to a bench press.. will find something else to replace this with

Lateral Cable Raises
3 x 15 with 15lbs

Seated Face Pulls
4 x 15 from 65-85 lbs varying.

(those sets were just to keep those shoulders balanced)

Pulldowns
4 x 25 with different grips on the zig zag bar

Fat DB Curls
2 x 12 45's

Db Curl
50 x 8 PR for using great form on this much weight. and it is true heavy deads = bigger biceps.. alll my bicep work does is give em better shape not mass.

High Pulley Curls
3 x 12 80,90,100lbs

Machine standing Cable Curls
110 x 12
125 x 12
140 x 12

instead of doing biceps as in extra workout i just did em with my powerlifting stuff.. will do legs and abs tommorow.... then off till monday.
 
Legs today im doing BB style leg workout so i can maybe add some size b4 i cycle off deads to squats..

Hack Squat (assuming sled is 45lbs)
135 x 15
165 x 15
185 x 8
185 x 10
135 x 15
went really low and had a continous motion to keep pump going.

Step Ups
120 x 6 this was way to heavy never done em b4 so should have started lighter
90 x 6
50 x 6

Lunge Sled
70 x 8
tweaked my ****ing back im pissed!!

Seated leg Curl
30 x 15
45 x 15
70 x 15
all supersetted with

Leg Extentions
170 x 15
130 x 15 Slow reps

Leg Press
225 x 20 reps

forgot calf raises o well not like they ever grow haha

stretched out and did a 10 minute incline walk hopefully my back is ok because im coming towards the end of my coan deadlift cycle!
 
****ty workout here it goes anyway
bench press
bar x 10
135 x 10
165 x 3
all these felt damn good
195 x 3 medium difficulty
working set singles
220 x 1
220 x 1
220 missed used a grip inside the pinky rings and missed it
hit two more reps doing singles with a spot thats ****ty.

Floor Close Grip press
175 x 3
185 x 3
185 x 3

Tate Presses
35 x 15
40 x 12
45 x 6

Face Pulls
65 x 15
80 x 12
80 x 15

Cable Lateral extentions
3 x 15 with 15lbs

pec flyes
3 x 15 with 90lbs

abs and done...

****ty weight for singles but on the possitve i cut tons of hytrophy work out and i fixed my barbell at home and i will be using that not a dumbass commerical gym bench.

not sure if im deadlifting tommorow depends how my body feels so i will report back tues or wed
 
deadlift day here it goes

deads
135 x 10
185 x 3
185 x 3
did a lil extra work on light weight since i didnt get to stretch to good.
225 x 1
275 x 1
315 x 1
370 x 1
working set 1 heavy single
420 x 1

Band Pulls
225 x 1 (385)
255 x 1 (415)
265 x 1 (425) PR it wouldnt have passed for a competition lockout but a gym lockout yes..tension of band at top in paranthesis

STiff Leg Good Mornings
45 x 10
85 x 10
working sets
95 x 5
115 x 5

Db Rows
2 x 5 with 120s

ez Bar Pulldowns
150 x 5 PR
120 x 5

supersetted it 28s with 35 lb dumbells and rope pullups for 2 sets each did 6,4 for rope pullups no time to do abs. tommorows off day light incline chest day thursday..

for deadlifts all the ones i pulled one rep for felt real explosive great burst of the ground. even the 420.. Grip is not an issue, i wanna build up strength to get up to a 455 pull. My plan is simple...
heavy deadlift single in the 420-435 range to be use to a heavy weight
band pulls- for explosive strength mid way up.
Good Mornings heavy- for strength pulling of the ground.. still following coans cycle just doing mini cycles with his last 6 weeks that he has in there.

thats all for today
 
Upper Body Assistance

Dynamic effort
6 x 3 135 + 40 lbs in chain im dropping this all it does is make my shoulders hurt with the sudden addition and subtraction of weight with the chain.

4 Board Press
185 x 5
205 x 5
just did these to warm up

working sets
3 board close grip pause press
225 x 3 x 2 sets

DB Extentions
3x 10 with 70s 80s 90s
1 x 8 with 100

Incline Chest Press
2 x 15 110 + machine weight

Lateral Raise
3 x 15 with 20lbs free weight

seated Face Pulls
3 x 15 75 lbs

Triicep pulldowns 1 arm with rope
2 x 20 25lbs then 25 lbs

Tricep ez bar pulldown from behind the head
2 x 15 65 lbs

Incline Flyes cable
2 x 15 with 50lbs

i might get bands and try dynamic effort bench again but i doubt ill stick with it i dont feel it works for me. But i will buy bands because it has helped my deadlift alot. so i figured ill give it a shot for the bench

Only thing that was heavy DB extentions on the last set. Board Presss was moderate difficulty as was the overhead pulldowns. tommorow DE squat.
 
ok so DE day for Squats

box squat
6 x 3 with 185 my squat max isnt 370 but i can work this high doing explosive reps like DE day calls for.

4 singles box squat
225 x 1
255 x 1
275 x 1
285 x 1 PR

Step ups
1 x 6 with 3 foot box with 55lbs dumbells

wanted to do 4 sets of hack squats and one set of lunges for endurance and to gain some mass on my legs but was too short on time. routine is finally coming together so next week should be smooth.
 
ME upper body

Bench Press
warm up
45 x 10
135 x 6
165 x 3
195 x 3 ( knew i was doin good)
working sets
225 x 3
225 x 3
hit my reps for the coan cycle for this week.

tricep assistance
close grip pause floor press
3 sets 185 x 4
1 set 185 x 5

Lateral Raise one arm
25 x 10 x sets both arms

Face pulls seated gripping the handle
3 x 15 75lbs

Overhead straight bar pulldown
2 x 25 with 65 lbs

Zig Zag Bar pulldown
2 x 25 with 50lbs

Hytrophy work
Flyes
4 x 5 with 40-90 lbs

DB Curls
2 x 10 50s

Face Curls
2 x 10 65lbs

Cable Curls forward lean with postior chain.
140 x 12
170 x 12

Ab work... next week gotta hit 235 x 2 for my ME movement. heavy board press on assistance day Thurs... Overall today felt damn good set a couple not important PRs. Would likie to get my diet back on track stomachs been hurting and super bowl didnt help.. also the board press using them this time around with the actually pause and not touch and go has already triggered my mind to pull apart the bar and stay tight threwout the movement.
 
ME lower body..

deadlift
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
425 missed
felt way to overtrained on deads skipped the band deadlift will wait till next thursday and start the coan cycle again for 9 weeks.

straight leg good mornings
95 x 5
95 x 5
115 x 5
125 x 5

Hamstring curls seated
3 x 8 with 70lbs

abs and done.... tommorow is full of homework and an off day.. lets hope bench still keeps going good on assitance day.....Grip isnt a problem on deadlifts i just plateaued but i matched my previous best with strap DL without straps so for 9 weeks that was good.9 more weeks i hope i can finally pull 455 at 180 raw.
 
Assistance Day.

4 board press
weight rep sets
135 x 5 x 2
185 x 3 x 1
^that seems to be a really good warm up for me for board presses after stretching^
working sets

3 board press
235 x 3 x 2
lockout seems to be struggling so ive just been hitting what i need to on regular benching using the coan program for the same reps/sets of boards

Tricep movement Seated DB extentions focusing on speed
65 x 10
75 x 10
85 x 10
95 x 10 (PR standing or seated)

2 back movements

Zig zag bar pulldowns
3 x 8 with 120

DB rows
2 x 5 with 110s
i did these second cuz i get the 120 x 5 the highest the DBs go so i wanted to pre fatigue my back..

Tricep Pulldowns
overhead v bar pulldowns
1 x 25 with 65 lbs
One arm tricep rope pulls
1 x 25 each arm with 30lbs
Zig Zag bar pulldown
1 x 50 with 50 lbs

Cable Flyes
3 x 15

things different then a normal WSBB template is the 2 back movements today instead of 1 on ME day because today isnt as hard as ME. Flyes seem thrapeutic for my shoulders. High amount of pulldowns are so triceps dont fatigue while benching. and 4 board is a good warm up tool and i dont do DE bench it doesnt help me. thats it DE squat tommorow, i feel that does help lol
 
DE Lower Body

Box Squat
6 x 2 185

Deadlift speed
3 x 2 (225) reinforced technique.

Kneeling hamstring curl
50 x 15
60 x 12
70 x 10
90 x 8

Stiff Leg Pull Throughs
3 x 8 185

100 overhead crunches.. on machine

overall deadlift technique i had gotten sloppy it felt very explosive today.. i hope i dont stay sore to long to mess up my DL on Tues.. Abs are feeling stronger than ever. Will post picture of squat box to see if its low enough in PL section
 
ME upper body

Bench Press
bar x 20
95 x 5
135 x 5
165 x 3
195 x 3
205 x 1
working sets
235 x 2 Fing bar bent again!!! i think jumping on it and straighting it weakened it but it worked for a couple weeks... it just had the bend that got worse per set that made it do funny things imaging unracking a bar to bench that u heav squatted on and it looks like a umberella.. no question i would gotten 3 if it was not bent. ordering a new one soon.
240 x 1 once again had 2 but the bar was bent shoulda just done 235 again,so i did.
235 x 2

overall had some serious **** going on and mind was towards lifting but i hit the reps so i was happy. i woulda had 3 reps if it wasnt bent no question..

Weakness Assitance
C.G. Floor Press
3 x 6 185 these were paused

Face Pull
70 x 15
85 x 12
85 x 15

lateral DB Raise
25 x 10 per side these were clean crisp and almost supersetted felt really good.

Overhead v bar pulldowns
2 x 25 with 65 then 85 lbs

Zig Zag bar pulldowns
2 x 25 with 55 then 75 pounds...

skipped the 6 biceps sets and 4 flyes since i did that rep at 240 on the bench and the bent bar made me strain harder... no signs of OT yet even tho im doing 2 heavy movements for bench a week.
 
ME lower body was week 1 of coan DL routine
Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
all double over hand
365 x 2 working set this was tough idk if its smart to do another cycle i think im gonna deload every couple weeks and if next week goes really bad i might do the squat cycle instead.

didnt do band pulls because im not ramping up the volume yet my 2nd move woulda been rack pulls or band pulls for 3 x 3

Good Mornings stiff leg
95 x 5
115 x 5
135 x 5
form was excellent and felt pretty good.

hamstring single leg curls
3 x 10 70 lbs

Hanging leg raise
3 x 15

oblique twists
3 x 15 80 lbs on the machine..

thats it for today eating has been in **** friends in some trouble and its ****ing me up im tryna keep threw it tho
 
Assistance workout

Close Grip Board Press

4 board (warm up)
135 x 5
135 x 5
185 x 3

3 board
185 x 3
225 x 1
workin sets
240 x 2 x 2 sets.

Seated DB Extentions
75 x 12
85 x 12
95 x 12 PR
100 x 12 PR
i woulda needed the 120 to struggle this was so easy

DB rows
3 x 8 with 110s got lazy and ****ed up my lower back on one set its screaming

Seated rows
185 x 12
215 x 12
245 x 8 whole stack PR

overhead v bar tricep pulldowns
2 x 25 65, 80 lbs

Zig Zag bar extentions
75 x 25 reps
50 x 25 reps

done for the day shoulders felt pretty good burn so didnt do flyes.. was thinking about biceps but was pretty drained after this esp with my back hurting.. might do a extra workout such as biceps tommorow because my back is hurting from the rows might not be able to squat.
 
no DE lower body... grandma is in the hospital,lower back hurt brutally from pulling it doing DB Rows and i felt overtrained in the squat/deadlift. I will probably be squatting tuesday.
 
Another day with my grandma at the hospital had very little sleep and had to wait 6 hours between 1st and 2nd meal.. To top it off i over slept on my nap and my gym was closed when i got up but just lifted at home and im becoming more and more convinced i need a power rack and ill cancel my gym membership...

ME upper body.
Bench Press
45 x 15
95 x 10
135 x 5
165 x 3
205 x 1
215 x 1
Working sets
240 x 2
240 x 1
still breaking in the new bar and i feel a bit Overtrained in the shoulder im cutting out ths weeks assistance days as my lockout still felt easy and powerful at 240 on the first rep..

Reverse grip Floor Press
185 x 6 x 2 sets
195 x 6 x 1 set PR
i did these instead of C.G floor press because it keeps stress of front delts and doesnt go all the way down which would hurt shoulders....

Ez Bar Floor Extentions
105 x 15 x 3 sets
i started with 45 pound plates per side then 35 then 25 but kept the weight on the bar at 105lbs..

Rear Raises
25s x 12 reps x 3 sets used the plates..

didnt do my pulldowns, or lateral raises im trying to keep assistance work down as my coan cycle is ending. Might need to use Board Press as ME movement if bench starts feeling harder... but the floor extentions and reverse grp press gave a hell of a pump without doing pulldowns...

will be squatting wednesday. week 3 of coans 12 week cycle.
 
ME Squat using coan routine for ME movement for now at least.

Squat
235 x 8 x 2 sets..

High box squat ( this is a lil above parallel)
195 x 5
225 x 5
easy and good form but lower back for burned out after this

45 degree back extentions
45 x 8
90 x 5
90 x 5

Oblique plate twists to faiulre with 45s, 35s and then 25s
 
Assistance day upper body...

C.G. Board Press
warm up 4 board
135 x 5 x 2 sets
185 x 3 x 1 set.
3 board
185 x 3 x 1 set
205 x 1 x 1 set
working sets
225 x 4 x 2 sets
felt pretty good i was contemplating skipping them this week but i did them and cut out assistance work.. elbow hurt like a bitch.. i did the first set without a spotter and the board fell of after 4.. 2nd set i had to wait like 10 mins for a spotter i hit 4 stalled on the 5th... Monday im going for 250 x 1 which isnt a max depending on how easily/if i hit that i will see if i will deload or not.

Slight decline Floor ez bar extentions
115 x 8
105 x 10
95 x 15

DB seated cleans
30s x 10
40s x 10
40s x 10
just started doing these i focus on the clean more then the shrug.. felt pretty good.

Bent handle lat pulldowns
110 x 10
120 x 10
140 x 9
idk what the hell the bar is called but it hits the upper back amazing.

Vbar pulldowns behind the head
75 x 25
90 x 15 PR
Zig Zag Bar pulldowns
50 x 30
60 x 30

Hammer Curls
55 x 10 x 2 sets got 9 on the last set.

thats it will do abs good mornings and hamstrings tommorow. maybe throw in some cardio.. Weights at a steady 183.. Id happily keep it there and lean out a bit and keep getting stronger not really looking to gain. will post agin tommorow
 
Lower body assistance.

Good Mornings stiff legs
45 x 10
45 x 10
^warm ups ^
95 x 5
115 x 5
135 x 5
155 x 5

Prone Hamstring Curls
4 x 8 with 90 lbs

That was it... Will see how ME squat goes on tuesday, if all goes well ill prolly add a fat pin pull set of 5 to this routine and some quad and calf work... If it doesnt go well and i feel like im not recovered ill drop this day..

I didnt do abs or quad/calf work because my elbow ****ing KILLS! from coming down to high on a close grip board press!! icing it and hoping i can hit my single on 250 monday.
 
ME upper body....

Bench Press
45 x 10
95 x 5
135 x 5
165 x 5
205 x 1
225 x 1
working sets
250 x miss
250 x 1

assistance work
Reverse Grip floor press
135 x 5
185 x 6
195 x 6
205 x 6 PR
all were pretty easy.

DB Cleans Seated
40 x 10 reps x 3 sets.

Rear Delt Flyes
3 x 12 with 25s

Tricep Vbar pulldowns behind head
75 x 25
85 x 15
95 x 1o PR this was whole stack

Reverse Grip Straight bar pulldowns
2 x 25 with 50lbs

Abs and done....

my elbows were still hurting from coming down to high on the board press combine that with a month of heavy assistance and heavy full ROM days i need a deload too or at least lower the weights, was hoping for 2 singles on 250 got 1 overall it wasnt bad..I felt great with 225 felt like i could hit 5, but when i got to 250 pulling the bar apart felt impossible with my elbow killing me. However it was great coming off my chest i have improved significantly with off the chest strength... Im skipping assistance day for upper body this week and starting a mini coan cycle (at his 6 week point) doing 2 x 5 with 205 next monday and working back up over several weeks to 270... last time my bench was this high it was using sloppy bodybuilder form with shoulders rolled forward and no arch.. overall feeling great with my routine i got strength is going up on bench and my form is really good. Squats im getting below parallel and Deadlift form is on and i pulled my pervious max without straps at 440... i just need to step the cardio up and keep my weight in the 175-180 range...
 
Used this deload from DeFranco in the past will use it again on thursday want to post it here so i dont forget will be doing it thurs..

warm-up=bikex10minutes

1A)Bench worked up to 60% of 1rm for 5

2A)Pushups 2x12

3A)Lat pulldown 2x12
3B)Facepull 2x12

Empty barbell curlsx100

cardio-130bpm for 30 minutes
 
ME upper body...

warm up- tons of stretching..
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
now remember this is 5 pm at a commerical gym. some lady had to work in with me doing stiff leg deads.. between all this.. now this lady was in her 50s and supersetting stiff leg deads with weighted lunges, i was admired by her effort so i didnt have a problem.. i did have a problem with this Dbag doing 55 sets of upright rows and db presses with 40 lbs in the power rack???WTF! im sure he needed alot of shoulder work to go with his bench and curl 5 days a week routine.
anyways now he finishes and i get the power rack..
working sets
255 x 4 1 short of my coan cycle and i was pissed so i figured i respond better to singles
275 x 1 nailed it
295 x 1 nailed it a lile struggle 3/4 the way up..
315 MISSED couldnt really pull the bar apart like ur suppose to because of elbow pain.. and let my abs loose on the way up... next week ill skipp the 4 reps on 255 and go for 1 and pyramid up to 315 doing singles.. Then drop and try to hit my numbers for the coan cycle..
last working set
255 x 5 hit my reps ive noticed threw my brief squatting career that if i work up with singles and do a drop set at my aimed amount of reps it feels alot better then working up and repping it out..

Hamstring Curls seated
90 x 10
110 x 10
130 x 8
150 x 3 idk why i even tried this lol

Back extentions 45 degrees
BW+90 x 3 sets of 6 reps

3 x 25 rotating oblique machine with 80lbs.

done possibly cardio tommorow.
 
Upper body deload

Bench Press
2 x 6 135 lbs
this was the highlight of my day as i realized that the commercial gym benches suck D!ck and thay if you do bench at a commercial gym and are a powerlifter use the power rack.. Adjustable j hooks are amazing.. I used the DB Bench in the power rack to bench it was a lil lower to the ground but it felt way better using this..

Push ups BW 2 x 12

Lat Pulldowns single handle
2 x 12 with 215 and 245 lbs ( use the chest flye station and take the box squat and do pulldowns this way shoulder is stressed as it is with a lat bar)

DB Rows
2 x 12 with 65s
felt good nothing else

Face Pulls
2 x 12 65lbs

Lateral Raise with Cable
2 x 12 with 15lbs
these hurt my shoulder idk why, prolly just from the pounding from the last couple weeks

20 minutes cardio with HR at 130-140 range

and tommorow will do squat accessory..
 
Squat Assistance...

Slight bent knees good mornings
45 x 10
95 x 5
115 x 5
working set
135 x 5
155 x 5
165 x 5 PR

Barbell Lunges
95 x 10
115 x 8
135 x 6

Pull Throughs
110 x 8
145 x 8

Cardio Heart rate 150 10 minutes incline 5 and Speed 3.5

two off days then starting a mini 6 week bench cycle
 
ahh 2 nice days of but todays workout kinda pissed me off

ME upper body- streched out then
Bench Press
45 x 10
95 x 10
135 x 5
165 x 3
working sets
205 x 5 was freakin hard !! felt like i couldnt pull the bar apart and it was coming down too fast, this usually happens to me when im overtraining so i decided on a new movement..

Floor Press
205 x 5 still felt the same problem no control of the bar coming down and too hard for 205, so then then i thought of dave tates video on fat bar pressing and how he uses it because it reduces stress on his shoulders so i went to that and.... AMAZING..

Fat bar floor press
170 x 6
185 x 3
205 x 1
230 x 1
240 x 1 PR this is my max floor press on a regular bar let alone a fat bar! and i prolly could have gone heavier.. not to mention way heavier if i didnt do that 205 so i wasnt too bad of a workout after all

Ez Bar floor Extentions
105 x 12 with 45 lb plate
105 x 12 with 35 lb plate
110 x 12 with 25 lb plate
differnt plate sizes for better Range of motion

Reverse grip fat bar floor press
135 x 25 for tricep endurance i did my workout all at home so didnt have a pulldown station..

Reverse push up where u grab the bar and pull urself up it works rear delts idk wtf its called 3 x 12 with bodyweight on that...

Kroc curls
135 x 8 used alot of back haha.

i think i might have to try rotate max effort methods instead of using coans routine because my shoulders cant go 52 weeks a year full ROM bench... Overall i hit my ME movement, Heavy tricep,tricep endurance and shoulder movement for a home workout.. Still deciding on if i should do assitance day for bench or not..
 
DE lower body- finally stopped back to back ME days for upper and lower, although that did help when u first do it..

Stretched out really well then started.

Parrallel Box Squat
8 x 2 with 190lbs felt damn good was perfectly parallel and could fell my hips helping spring the lift up..

Speed Deadlift
5 x 1 275 form was down pat for not having deadlifted in a couple weeks real explosive reps. also were done double overhand.

Seated Hamstring curl
4 x 10 110 pounds last set was a drop set with 90 x 15

Oblique ab maching and various leg raise vartions

Cardio incline 6 speed 4 walked 15 minutes was pretty intense haha... next workout is thursday DE day which i found a really good RAW template so ill be putting that to use. it really focuses on keeping your shoulders strong a durable for raw benching.
 
DE bench day did Matt Reynolds version
stretches saw some new ones by eric cressey tried that for shoulder flexablity kept them warm and loose...

1. Push ups of DBs 4 x 2 with body weight explosive with 10 second hold at bottom.

2. 5 x 3 speed bench superset with explosive push ups of dumbells...
used 165 for bench was suppose to do 65% but once again stupid ass commerical gym the bench is to low to the ground so i had to use 135 the last 2 sets..

im offcially DONE speed benching just too much stress on my shoulders..

3. was suppose to dumbell bench 3 x 10-12 but since i did speed bench I couldnt as noted above im doing matt reynolds westside for 100% raw lifters and i didnt wanna do these to beat my shoulders up i will do them instead of speed bench next week.
Matt recommends doing them slow and controlled Louie wants them explosive idk which ill do yet..

4. Rolling Tricep Extentions 3 x 12 with 40 lbs hurt my elbows a bit but the sleeves will be in monday so not a problem.

5. Hammer Strength Rows (weight listed isnt including the machine)
180 x 12
230 x 10
230 x 10

6 Curved bar lat Pulldown (hits upper back really hard)
120 x 12
130 x 10
130 x 10

7. Reverse Flyes
2 x 10 with 105 lbs

8. external incline rotations for Rotator Cuff
3 x 15 with 5 lbs i could hear **** clicking in my shoulder in a good way so im deffintely gonna keep these may need to go 5 pounds heavier to feel a better stretch

9. preacher curl drop set 5 sets reps were something like 12,15,17,20,20 started at 90 lbs and went down.

i like this split for DE day, the explosive push ups we used in football and they seemed to help, im going to do speed DB 3 x 10 explosively and no barbell bench though next week. ALso like how he designed this so that you work shoulders before pecs and how you keep your rear delts and rotator cuffs strong.. i will do his max effort workout monday which was similar to what i wrote for myself..
 
Max Effort Lower Body- stretched out form felt alot more comfortable

Squat
135 x 5
185 x 3
225 x 3
275 x 1 found my groove here
315 x 2 PR one rep was on my own assistance with the other
315 x 2 needed little help on both but still felt good midpoint is where i kinda get stuck

Repitition assistance work

parallel box squat
275 x 3
285 x 3

Good Mornings (hamstring and Lower back movement)
135 x 5
155 x 5 felt heavy so i didnt do any other sets

Hack Squat for Quads
225 x 5
275 x 5
315 x 3

Abs 4 sets to failure overhead ab pulldown machine.... Monday ME upper body will try to beat PR on fat bar floor press.
 
brownstown89 said:
Max Effort Lower Body- stretched out form felt alot more comfortable

Squat
135 x 5
185 x 3
225 x 3
275 x 1 found my groove here
315 x 2 PR one rep was on my own assistance with the other
315 x 2 needed little help on both but still felt good midpoint is where i kinda get stuck

Repitition assistance work

parallel box squat
275 x 3
285 x 3

Good Mornings (hamstring and Lower back movement)
135 x 5
155 x 5 felt heavy so i didnt do any other sets

Hack Squat for Quads
225 x 5
275 x 5
315 x 3

Abs 4 sets to failure overhead ab pulldown machine.... Monday ME upper body will try to beat PR on fat bar floor press.
Click to expand...
Max Effort Upper body-
streched out then

Floor Fat Bar Press
45 x 10
95 x 5
135 x 3
170 x 3
205 x 1
230 x 1
250 x 1 PR by 10 pounds pretty stoaked it was easy. will switche to C.G. Max next week.

Reptition work Fat bar floor press
3 x 5 with 190 lbs

Shoulder Dumbell Press
55 x 10
65 x 10
70 x 8

Rolling D.B. Extentions
45 x 10
45 x 10
45 x 6

DB Rows
100 x 10
110 x 10
120 x 10

30 second rest between sets really easy

Pulldowns
120 x 10
130 x 10
140 x 8

Monster Mini Band Pull aparts for rear delts
2 x 12

Rotator Cuff work

Fat Bar Curls
3 x 8 95 lbs

2 sets preacher curl machine 80 x 15 100 x 8

pretty good workout and sweated alot.
 
Dynamic Effort Lower Body... stretched out a little less and held the the stretches longer..

Parallel Box Squat
8 x 2 with 225 lbs 65% of max

Rack Pulls Knee Height
275 x 5
315 x 5
both double Overhand.. this didnt do much so i decided to do light pulls of the ground

Conventinal Deadlift
225 x 1
315 x 1
385 x 2 **

** if you read my prior logs i did the coan deadlift cycle, i tried to run it from week one over again right after finishing 1st one, but it wasnt happening when i struggled with 365 x 2.. soo i gave the whole westside thing a shot with cycling squats and deads and good mornings etc. Well instead of speed pulls i decided to pull a couple heavy singles and it felt so good that i pulled 385 for 2 easy which would have been week 2/10 if i had continued my 2nd cycle on the coan routine.. so i was real stoked..

Pull Throughs with Tricep rope
80 x 12
90 x 12
100 x 10
120 x 10

Hanging Leg Raises
3 x 25

Oblique Machine
2 x 25 with 100lbs

Thats it wednesday is an off day THursday well do DE bench.. The only change is ill be doing DB work for speed 3 x 8-10 not barbell bench. will post then.
 
dynamic effort day upper body

Explosive pushups of dumbells 2 x 4 to get the nervous system goin..

D.B Shoulder Press
55 x 10
65 x 10
75 x 7 PR

Palms in Dumbell Press
75 x 10
80 x 9
80 x 10
These were done very fast

Tricep Pulldowns w/ straight lat bar
170 x 10
185 x 10
200 x 10

Hammer Machine Rows for lats
180 x 10 reps x 3 sets + sled weight

Bent Bar Lat Pulldown
3 x 10 with 100,110,120 lbs each set

Monster Mini Pull aparts for rear delts
2 x 12

Incline Db rotations for rotator cuffs 2 x 15 with 10lbs felt better then using 5

overall the pace of the workout was fast. Went heavy on shoulder press and DB Press the Triceps and back i didnt push the weights at all i went for good form and speed .... i picked easier movements so im fresh for ME day... thats all tommmorow ME lower body and abs and cardio
 
Max Effort Lower body

Suspended Good Morning
45 x 10
135 x 3
155 x 3
185 x 3
225 x 1
245 x 1
275 x 1

i didnt do these stiff leg i arched my back enough to keep it tight threwout the movement. No way id do these without the tighest arch possible

Repitition work
Box Squat
135 x 5
185 x 3
225 x 3
275 x 3
325 x 2 PR would have had 3 but had no spotter

Rack Deadlift from Shins
275 x 5
315 x 5

Leg Press Close Stance for Quads
4 45s per side x 10 x 15 x 20
5 45s per side x 20

oblique work and overhead crunch machine did the whole stack 210 x 15 thats a PR too.. Leg Press i made sure to keep the tension on my quads. Hamstrings were worked pretty good with shin pulls and box squats.. Lower back felt pretty good after the suspended good mornings this is all till monday which is ME bench
 
Max Effort Upper body

Dumbell Bench Press
35 x 20
50 x 15
^warm ups^
70 x 5
85 x 3
working sets
100 x 3
100 x 3

This was suggested in another thread to me by someone, decided to try it out at least i got a break from regular barbelll work for a week. Wont do this next week because i doubt ill get 110 for more than 1 and we dont got 105s at the gym.

Repetition Work
Dumbell bench4 x 6 with 65 lbs thats what preplin sp? chart said but this was way to easy so i did 2 x 12 with 65s

Push Press
135 x 3
165 x 1
185 x 1

pretty happy with this considering the DB benching b4 hand. ive hit 215 x 1 b4 when i did push press as my first lift.. Reynolds has suggested doing this to a 1 or 3 rep max but not often since i did Less taxing work before this i gave it a go.

Pin Press
Middle of bench press 205 x 5
Top portion of bench 225 x 5 and 255 x 5

Hammer strength Rows
3 x 10 with 285
i do the seated mid lat row machine.. except i dont sit i just rest my chest against it while standing and row it you get a way better feel in ur lats...

Palms In Pullups
10 x BW
16 x BW
18 x BW

Bicep rope curls
55 x 10
65 x 10
80 x 10
80 x 10

Monster Mini Pullaparts
x 20
x 25

Incline rotations for rotators 2 x 12 with 10lbs

for the rest of upper body cycle it will go something like this

Current week... ME- DB Bench...... DE- 6 x 3 135 and heavy single.
Week 1.... ME Close Grip..... no DE only assistance work
Week 2.... ME Close Grip... DE 6 x 3 135 and heavy single
Week 3.... ME 3 board Press... Asstance work
Week 4.... ME 3 board Press... DE with heavy single

depending on how i feel after this ill see if i need a deload or shoudl i start doing full heavy singles for 2 weeks or do i want to max... i really wanna hit 270 as i havent gained sh!t on my bench in almost a full year.
 
DE lower body...

Parallel box squat
6 x 2 with 225

Rack Pulls knee height
275 x 5
315 x 5
both double overhand.

Deadlift
315 x 1
365 x 1
410 x 2 TIED PR and this was after the squats cant wait to test my ORM.

Leg Extentions
170 x 15
190 x 15
210 x 12
230 x 12

Pull Throughs
4 x 10 100lbs

ABS- oblique twists with medicine ball and 2 x 75 with 125 lbs on overhead crunch machine..


no cardio. the bank pulled some bull**** they posted 5 charges last night and it over drew my account and they find me b4 i could go put a check in the bank this morning which is complete bull**** because on the 21st i still had money left... so no protien powder and food will be short for a broke college kid so i might cut a training day out.
 
DE upper body

Bench Press
6 x 3 135, last set was 165 x 3 didnt loose speed

Heavy single
205 x 1 and 230 x 1
both felt easy paused on the chest, however i wish the 230 felt easier.

Dumbell Palms in Bench
65 x 10
75 x 10
85 x 10 PR
95 x 6 broke PR from last set

Standing barbell shoulder press
95 x 10
115 x 10
135 x 10

Zig Zag Bar Pulldowns
2 x 12
1 x 9 both were with 95 lbs which is the whole pulldown stack

Kroc Rows
120 x 20 PR

Seated Lat Row
2 x 10 245 (whole stack)

Pullups palms in
2 x F 15 then 12 reps

Reverse Flyes
2 x 10 90-100 lbs i forget what it was on but i will stick with mini bands these sucked. felt like i cheated myself

Hammer Curls
55 x 10
55 x 10
55 x 6

Rotator Cuff work
 
skipped ME lower body as i was pulling heavy deads on DE day and problems with the girl and working too much couldnt get to the gym, dont have enough plates at home to do deads or squats...

today was ME upper body

warm up with 4 board press
135 x 5
135 x 5
185 x 3
225 x 3

ME 3 board working sets
225 x 1
255 x 1
280 x 1 PR
285 failed almost got stuck ! yikes

Repition work
4 x 3 with 235 it was 80% on preplins chart

Standing Shoulder Press
135 x 8
145 x 5
150 x 5 PR

DB Palms in floor press
70 x 12
90 x 10 PR
90 x 7

Hammer Strength Rows use the seated machine while standing
195 x 12
245 x 10
285 x 8

Pullups Palms in
3 x F it went something like 20,15,10

Mini Band Pull aparts
2 x F did like 20 reps each time

rotator cuff extentiosn against the wall.

notes- no bicep work because ill heavy single deadlift tommorow, i use a hammer machine just so i dont over do the lats... DB floor Presses it was my first time and there the **** for triceps doing them of the ground. with the rotator cuff extentions against the wall mini band and standing press my shoulder feels as good as it has in a LONG time.. diets been clean ecxcept for a cheat meadium pizza and some mike and ikes this weekend. tommroow DE will do speed squat deads good mornings leg ext and leg curls abs and cardio
 
DE lower body-

warm ups were stretching, had 3 meals b4 lifting

Box Squat
225 x 2 x 6 sets

Deadlift
275 x 1
315 x 1
375 x 1
430 x 1 Tied PR for strapless deadlift.

Good Morning
bar x 10
95 x 10
105 x 10
105 x 10

Leg Extentions
130 x 15
170 x 12
210 x 12

Oblique twist machine and overhead crunch machine.. 15 minutes cardio incline 6 speed 3

Max effort movement this week will be box squat then im on to deadlifts.. i want at least 445 on deads in 3 weeks. the 430 after speed squats felt pretty good it wasnt a true max feeling.
 
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