Keepin it simple Wendler 5-3-1 Log

DE upper body- pecs were still kinda sore from mondays board press

Standing Shoulder Press
95 x 10
115 x 5
working sets
145 x 5
155 x 5
155 x 5

DB FLoor Press
90s x 10
100 x 3 clearly my was still sore from monday shouldnt have done these 2 x this week
95s x 5

Tricep Zig Zag Bar pulldowns
215 x 3 x 12 reps 12 reps 10 reps... didnt get that great of a pump doing these....

Kroc Rows
100s x 35 PR

Bent Bar Pulldowns
80 x 12
100 x 12
120 x 12

Monster Mini Pull apart 2 x 25,20

Rotator cuff work and did some bicep cable curls just for the hell of it.... Max box squat tommorow
 
Max Effort Lower body

Parallel Box Squat
warm ups
135 x 5
185 x 3
225 x 3
working sets
275 x 1
315 x 1
345 x 1
365 x 1 PR
365 x 1 PR

Repitition work
2 x 5 on 315 PR

45 degree Back Raise
90 x 5
90 x 5
100 x 5 PR

Leg Press (the ***** one it gives a better pump)
240 x 30 reps
340 x 25 reps

abs and that was it damn good work out smashed PRs hopefully i do that on 3 board bench monday will post then
 
Max effort bench press- Ate 3 actual food meals b4 lifitng... tons of carbs and cals and protien, watched the bball game lifted at midnight....

Close Grip bench ( my close grip is completely on the smooth part of the bar)
135 x 5
170 x 3 ditched elbow sleeves cut of circulation arms felt numb
195 x 1
215 x 1
235 x 1
255 x 1 PR !!!!

was pumped about the 255 the last full ROM max bench i did was 250, this was a damn good CG.. next week 3 board, then C.G. again. then 2 weeks of heavy singles.

Repetition work Close grip bench
190 x 5
190 x 5
190 x 5 feet on bench straight forward Killed em

Doubled Monster Mini Pulldowns
75 reps
50 ish
35 ish

super setted these with dave tates triceps creepers. idk what the real definition is called , had a damn good pump going on...

Monster Mini pull aparts
40 reps
30 reps both are PRs not that it mattters lol

Rotator Cuff work against wall ill have to post this up it really helped my rear rotator/delt pain..

notes- not doing a heavy single this week i was gonna do a single on 240 but i hit 255 on a C.G full range of motion so i know that my full ROM bench press is at least at 260 prolly 265-270 range.. i think i was a bit over trained last week as i did shoulder press both upper body days and DB Presses heavy and Kroc Rows both days so i deloaded back and shoulders completely no shoulder or lat work.. I also deloaded triceps by doing just mini band pull downs which are easy to recover from.

Tommorow DE lower body
Box Squats, Deadlift 440, Good Mornings, Leg Press for quads, Abs and Cardio
 
DE lower body

Squats
225 x 2 reps x 6 sets

Deadlifts
275 x 1
315 x 1
380 x 1
440 missed was pisssed got it off the ground pretty but stalled out at the shins. Form wasnt good i need to stop maxing out on these on DE day not sure what ill do for this next week

Good Morning
135 x 5
160 x 3
175 x 1
185 x 1 PR

i was pissed so i went heavy on this


Leg Press
380 x 20
430 x 20
480 x 13

not the 45 Degree one but the 90 degree one it hits the quads harder which are my weakness on the deadlift and squats..

no idea what im going to do for ME lower body day, maybe platform deadlifts or rack pulls... not sure yet cardio tommorow
 
DE upper body

Shoulder Press
45 x 10
95 x 5
warm ups ^
working sets
135 x 5
145 x 5
155 x 5
shoulder already felt weird will switch to dumbells monday

Dumbell Floor Press- wait for it...
so they had a class going on in the room i usually steal a matt from to lie on the floor to do DB floor presses and ontop of that my shoulder was flaring up from the standing press so i decided to take it easy and did a chest press fly type machine that will come later.

Kroc Rows
120 x 29 PR
95 x 45 PR

Double Handle lat pulldown
it was like 110 ? x 2 sets of 15 then 12

Monster Mini Pullaparts rear delt
2 x F it was like 30 and 25 reps

Flyes
85 x alot
110 x alot
110 x alot
100 x alot

kept tension on the pecs because im hating the looks of flat pecs so if i took db press work off i figured i could work pecs

Barbell Curls
95 x 10
105 x 10
115 x 8
stirict form

Rotator Cuff Work and alot of abs

Notes- Skipped 3 sets of DB work and 1 set of lats which i figured 5-6 of lats arent needed if ur doing Kroc Rows.. and the DB work no speed bench etc was kind of a chest deload so im ready to kill a 285 board press monday. Dont wanna mess up the barbell bench for some DBs and also deloaded Back and shoulders Monday so im feeling good. tommorow idk if i need to do Defict pulls or shin pulls for ME lower body
 
Max effort lower body

Bottom Pin Deadlifts
135 x 5
185 x 5
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1 PR

These feel harder than any other spot on the rack because the angle you start at wore elbows sleves on the last two sets because biceps were sore also wore belt on every set because back was a little stiff.

Box Squat
135 x 5
working sets
275 x 5
315 x 5
345 x 3

Leg Press 90 Degree with emphsias on quads
320 x 20
420 x 20
480 x 15

DONE no abs no cardio.. I feel like cardio will overtrain me short and simple diet is clean and i cut down amount i eat weights arent effected so im good. Monday will be max effort upper still debating on weather to do close Grip or 3 board press
 
Max Effort Bench Day-

Close Grip (both hands completely on smooth part)
135 x 3
135 x 3
170 x 3
195 x 1
225 x 1
245 x 1
260 x 1 PR
270 x 1 PR by 15lbs **** YES!!!!

Repitition Work
225 x 3 sets of 3... was suppose to do 80% at 4 x 3 but didnt feel like unloading the plates.

DB shoulder Press
70 x 10
75 x 8
75 x 5 wore elbow sleeve on the left it ****ed me up somehow

Barbell Tricep Pullovers
95 x 12
115 x 10
135 x 3 might be PR? but i went i was burned out from the heavy benching

One Arm Rows (barbell loaded on one end)
135 x 10
160 x 5 once again to burned out from bench to go heavy

PullDowns bent bar for upper lats
120 x 3 sets x 12 reps

Mini Band Pull aparts
25 reps
15 reps once again burned out from bench

Rotator Cuff work... no bicep work because i prolly have tendionitis in the left one.. blue heat and the sleve is working to keep it to a minmum now

Cardio Low intensity- 20 minute bike ride heart rate at 150 it was like 10 miles lol but it was on the bike machine..... will post tommorow DE lower
 
ME lower body- worst day in the last 2 months of lifting, was suppose to be dynamic effort i was running on 4 hrs of sleep had a 8 hour meeting and 3 hour class. On top of that my back was sore because of barbell one arm rows yesterday, had zero explosiveness on squats. Left Bicep/Elbow killed so deffintely couldnt deadlift.. that left hack squats and good mornings (both stressful on lower back) so i just said **** it and made a ME box Squat since ive only done one of these in this cycle.. I need to make adjustments to my lowerbody set up becuase i feel like i got one too many heavy movements. and i pushed it the last couple weeks. So im shutting myself down for the weak no DE for upper or lower body.. Heres today #s

Box Squat
45 x 5
135 x 2
185 x 2
185 x 2
225 x 2
275 x 1
315 x 1
370 x 1 PR still hit a pr prolly have 380 if i was fresh on a friday ME... ill post up the general template im lookin to do the next couple days.. same concept will just go a bit lighter..

BTW- cardio was 15 mins heart rate at 135. WIll do cardio THursday Friday with abs but no lifting till mondday so prolly wont post much till then
 
Damn dude you've made some serious progress went from a 265 bench max to 270 CGBP max aafter like 6 sets or somethinlike that way to go!
 
permanabol said:
Damn dude you've made some serious progress went from a 265 bench max to 270 CGBP max aafter like 6 sets or somethinlike that way to go!
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thanks bro! yea that 265 was last year around this time bodybuilder style. Now i close gripped 270. Its my first westside cycle ive understood... I think westside helps the mental side, like it hurts alot more to miss a full ROM bench press rather than a board press or db rep max etc.. but thanks again bro!
 
Speaking of board presses what gym do you go to that has boards lying around lol and someone to stand there holding that ****!
 
permanabol said:
Speaking of board presses what gym do you go to that has boards lying around lol and someone to stand there holding that ****!
Click to expand...

ok this is straight ghetto but.. On bench days ill warm up at home and bench in the garage. i got boards and 390lbs free weight but its not a power rack, its just a thing u stick the j hooks in and bench out of. I have my brother hold the board and dad spot. Once i finish bench work i make sure i have the heat on my car on and a hoodie ready ( to keep muscles warm) take a 10-15 minute drive to the gym do a quick warm up set and finish the rest of my workout..15 minute break is nice as i eat a carb bar and get ready to finish the workout strong as well
 
permanabol said:
that's badass lol I kinda still wish I had my dad's ****ty bench press rig like yours it had j hooks and a place to lie lol
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yea basically its a smith machine and it has the 1 inch whole spacings along the front and i use jhooks adjust the bench and can press. Im going away to college my plan is to add some more free weights buy a box squat and get a power rack and rent a one car garage to lift out of and use the universitys gym to do DB work when needed..
 
ahh so i figured to give the DE day a go and suck it up threw the 3 remaning weeks of my bench cycle... Was smart with it tho.

hammer Strength Shoulder Press (assuming the machine alone weighs 45lbs)
135 x 15
185 x 10
^warm up ^
225 x 10
275 x 5
275 x 6

elbow sleeves with every set felt very good pain free

DB palms in floor press
85 x 12
90 x 10
95 x 4 fizzled out... i need to keep these to high reps because there is no momentum when ur started from a pause of the ground. and these are ment for high reps anyways ive been pushing the weights too much.. Also this killed my elbow, will knock these out.

Hammer Strength Upper back Row (assuming sled weighs 45)
275 x 12
315 x 10
315 x 10
295 x 12

One arm cable pulldown reverse grip
3 x 12 30lbs

Monster Mini Band Pull aparts
2 x 30

Rotator Cuff extentions
10lbs 2 x 12 reps

40 lb premade barbell
5 x 10 curls

^REHAB^ for aching elbow recommended by tate and wendler

Like you can see i went easy, shoulder press and back work from a machine but not a easy machine at all. Did rotator and rear delt work to keep bench press ability optimal and tried to get blood flowing into the elbow area with the light weight curls...

Since i ended up doing Max effort tuesday ill skip dynamic effort tommorow since my 2 lower body max efforts were 3 days apart not 7... Also i want to save my elbows from aching on squats... ALso to finish up this cycle i think ill take a try at 275 bench press monday. Board press the week later and then Bench another heavy one 275 or 280
 
Bench Press (looking for right Grip) max effort

135 x 5 could tell it was a bad choice to do Full ROM today
165 x 3
195 x 1
225 x 1
250 x 1 Litter closer grip then normal paused on chest
275 missed first time 4/5 of the way up with a close grip (both on smooth) however my bicep stops the bar from touching my chest so i gotta widen the grip a bit.
275 tried with the normal bench grip i used for ever got stuck half below half way. Im thinking i should have used this grip first i just had it in my head i was stronger with close grip..
265, 250 tried both with my usual grip was toast from trying 275 was ****ING PISSED

Shoulder Press
135 x 5
145 x 5
175 x 3 + 2 reps i did push press

FLoor Reverse Grip bench
185 x 10
205 x 5
205 x 5 felt ok with elbow sleves

Kroc Rows
100 x 45 each arm no straps

Double fist barbell rows with one end loaded with plats (idk wtf u call this but it hits lats good)
180 x 12
225 x 12
250 x 8

Monster Mini Pull aparts
2 x 25,20

Rear delt work

Preacher Curl machine
70 x 50 reps
50 x 25 reps

thats all for today im thinking maybe a mini cycle of bench maybe next week board press then floor press then go for a true max? or start a 4 week mini cycle idk... yet nor do i know what im doin tommorow will post back sometime after noon tommorow
 
im replacing DE and Max effort with a squat day and deadlift day.. not to different because i use to do heavy deads on DE day after squats.. and had a max effort Squat. I thought it might be overTraning but i read brian schawbs log and he suggested it. So well see how it goes. also im im trying to cut back to 180 and maintain there and gain strength, i feel like the extra 7 pounds i gained arent worth **** because strength didnt go up.. heres todays workout

Deadlift
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
all the singles up to here were sumo just to get a feel.
405 x 1
440 missed 3/4 way up.

Bottom Pin Pull
405 x 1
365 x 3
315 x 5

thats it will do some cardio tonight, using oxylite cleaning junk outta the diet eating more often and less quantity... as far as deadlifts go, the 440 i felt like my back rounded on the way up ill have to concentrate more on form. I need some back work to become more explosive so next week ill do max band pull and assistance work in the rack bottom pin.. This not being able to pull 440 is pissing me off i might pull a couple reps next week to figure my form back out.
 
upper body assistance

DB shoulder press
60 x 12
70 x 9
70 x 10
left db feels like its falling back so i lowered the weights i use and tried to get a better ROM

Tricep stiff arm pulldowns with lat bar
65 x 12
75 x 12
85 x 11
these hit tris and lats idk if it will havy much carry over for bench but it was really easy on the elbows

Hammer strength upper lat pulldown
250 x 12
250 x 12
230 x 15
i feel like these help with keeping the bar under control when lowering it on bench idc if its a machine. it works

pullups palms in
2 x F 15 reps 10 reps

Mini band pullaparts
2 x F 25 reps 15 reps

Rotator Cuff work- 2x 15 wall extentions

Flyes 4 sets and biceps 3 sets- this was just so my pecs dont loose to much size just wanted to **** with some.

will do 15 minute jump ropes tonight b4 bed
 
Nice work mate switching to sumo really helps give your back a break and has a good carryover into conventional locking out! Another wise idea trying to find a grip that isn't on the smooth part lol wouldn't get **** out of that with a shirt.... if you had a shirt and much stronger off chest with none close grip reps for you :)
 
permanabol said:
Nice work mate switching to sumo really helps give your back a break and has a good carryover into conventional locking out! Another wise idea trying to find a grip that isn't on the smooth part lol wouldn't get **** out of that with a shirt.... if you had a shirt and much stronger off chest with none close grip reps for you :)
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wait i dont understand what your syaing about the wise idea finidng a grip that isnt the smooth part? lol
 
Max effort Squats
45 x 10
135 x 5
185 x 1
225 x 1
275 x 1
295 x 1
315 x 1 tied PR
325 x 1 PR

didnt get to eat b4 going to lift went empty stomach, on only 5 hrs sleep. Left side of the back was still kinda feeling weird from deadlifts and my calfs are really sore from jump ropes. Considering all that it wasnt bad at all, next week ill make sure my back is fresh have a good meal or 2 in me b4 I squat and be on 8 hours sleep and hit 330. Also im pretty sure im going way past parallel pretty much squatting exactly how wendler advises. Realatively close stance ALSO doing the elbows tucking it behind the bar and thats not hurting my elbows at all so damn good squat day, i might hit double bodyweight squat before i hit a 455 deadlift.

assistance Squats
275 x 3 great depth will be doing 2-4 sets of assitance squats but my lower back was still sore so no pushing it.

Sumo Stance Good Mornings
75 x 12
95 x 10
115 x 10

went so damn low my body was 90 degrees really hit the hamstrings and lower back hard.

Leg Extentions
150 x 15
190 x 12
230 x 10

wanted to do some quad work but i couldnt leg press with my calfs so sore so just did these..GF started being a bit too bad in texts so i had to cancel cardio...
 
Max Effort upper

Fat bar Floor press
135 x 5
185 x 3
205 x 1
235 x 1
255 x 1 PR
260 missed

Repitition work
205 x 5
205 x 5
225 x 2
according to perplins chart i was suppose to use 205 for 4 sets of 3 but i went matt rhodes style and just smashed ****ing weight. Felt a lil uneven tho on the floor press its a pretty hard movement with a fat bar

Wide Grip 3 second pause bench
135 x 5
185 x 3
just needed to get the feel of this starting to do them, felt good didnt push it. ALso wide grip for me is pink on the ring on the bar.

Hammer Shoulder Press
225 x 10
275 x 5
275 x 5

Decline football bar extentions
65 x 15
75 x 12
85 x 8

Stiff arm lat bar pulldown
65 x 12
75 x 20
75 x 20

Crooked bar lat pulldown
120 x 12
140 x 12
140 x 12

Hammer Strength upper Lat pulldown
225 x 20
295 x 10
295 x 10
these were easy as **** since i didnt do kroc rows b4.

Short Bar Curl
25s x 12
35s x 12
45s x 6

short bar 90 degree preacher curl
2 x F with 15 and 25 each side each set.

Rotator Cuff work and forgot to do my mini band pullaparts

looks like alot of work but the only thing i added to the orginal program was the 1 set of wide grip instead of doing 4 sets of repition work i did 3.. and i actually did all 5 bicep sets and i did 3 sets of pulldowns for triceps extra.. feeling pretty good. need to eat tho. will prolly deadlift and do cardio tommorow.
 
Had to lift this morning because finals.. short and simple deadlift day today

Deadlifts-
185 x 5
260 x 3
315 x 2
365 x 1
410 x 1
375 x 3

this is the last 5 weeks of the FINNISH routine, seems like i might need this to add the reps im use to doing. hopefully it works

did ab work decline crunches x 50 and overhead hammer crunches 100 reps 2 sets

Cardio
200 cals burnt 11.5 incline 4.0 speed 15 mins heart rate was in the 150-160 range damn good workout for a short day next lift will be thurs upper body assistance
 
empty stomach abs and cardio. did decline crunches 100 reps and 25 overhead cruches with 35 lbs... 15 minute cardio with incline at 12.5 and speed 4. Burned over 200 cals. weighed myself afterwards at 185.6... seems like im flucating between 185.6-188
 
had to take an extra off day got called into work last night and assistance day I need a gym not my home one so that sucked but i got it in today

Wide Grip 3 second pause bench
135 x 3
135 x 3
185 x 5

DB Seated Shoulder press
70 x 7
70 x 9
70 x 10

Tricep Zig Zag bar pulldowns
6 x 12 with whole stack did about 4 sets outter grip 2 inner

Hammer Row upper lat machine
275 x 15
295 x 12
315 x 12
315 x 10

Kroc Row
120 x 10
haha cant even call it a kroc row i used a bench so i wouldnt stress my back since im squatting tommorow and i need heavier dbs i can do 120 x 30 fresh so im doing pulldowns for prefatigue

Monster Mini pullaparts x 25, x 20
rotator cuff work 2 x 15 wall extentions

bicep work
95 x 10
95 x 10
preeacher curl machine
90 x 11
70 x 17
50 x 28

thats it nice and simple today tommorow will squat/legs ME day and cardio and abs
 
ME squat

Regular Squats
45 x 10
45 x 10
135 x 5
135 x 5
185 x 3
225 x 1
275 x 1
working set
315 x 2 tied PR spotter didnt touch me once, im thinking to go for 335 next week

Pin Squat from parallel
225 x 1
315 x 1

just to try em out i didnt know where to start couldnt move 365

Behind Back Deadlift
225 x 3
275 x 3
those were off platform
315 x 3

Leg extentons
3 x 15 150,190,190

Abs and cardio 10 mins heart rate at 120... thats it short and simple. Squat strength is going up forms getting b etter and better.
 
ME upper body

Bench Press
135 x 5
135 x 5
170 x 3
195 x 1
was feeling damn good so i thought it try a couple more b4 using boards
230 x 1
255 TANKED it didnt even move it my elbows and shoulders were feeling beat up. I need to cut back on thee shoulder work and need more shoulder strength though.

3 Board
225 x 1
255 x 1

was misrable after this so just did some bodyuilding type work i guess this will be a BB/Deload week not touching a barbell for upper body.

Incline Hammer Strength
135 x 12
185 x 12
225 x 12
275 x 10
315 x 6

Smith Machine slight incline neck press
135 x 3 sets of 12 and 1 set of 8 on 165

Flyes
5 x 20,15,20,10,25
forget the weights used

Tricep rope pulldowns
foreget the sets and reps anyways im pissed. IDK what to do for bench ill post back later
 
Deadlift Day did some damn good stretching and foam rolling then got to work

Deadlift
135 x 5
190 x 5
260 x 3
320 x 2
390 x 1
410 x 1
390 x 3 BRUTAL never done drop sets on deads this was hard using the FINNISH routine i think its called seems pretty legit

Hammer Strength Lat Pulldown
275 x 15
295 x 12
315 x 10
315 x 10

Stiff Arm Lat Bar Pulldown
4-6 sets at 15-25 reps with 50lbs..

Abs 2 x 50 decline crunches constant tension..


and no cardio been behind on eating also pretraining meal was spicy chicken crisp small fries and oreo shake haha
 
Dynamic/Assistance upper body.

Incline Speed bench
135 x 3 x 2 sets
150 x 3 x 2 sets
160 x 3 x 2 sets
170 x 3 x 2 sets
speed was consistant threw out, the last rep on the 170 i lost speed but i need incline strength bad.

Wide Grip Dead Bench of Pins
185 x 4
205 x 2
215 x 1
215 x 1
195 x 4
i was going for 4 x 4 but these didnt feel hard or hurt my already aching elbows, so i pusheed it a bit deffintely could have done more.

High Lat Bar Pull too chest seated
120 x 12
140 x 12
160 x 12
160 x 12
damn good back pump was some wide back work which is needed

1 arm Shoulder Press Standing
40 x 10
50 x 10
60 x 10

Tricep Rope pulldowns
3 x 10 used one arm then both arms then behind head.

Rehab/Rotator Cuff work
Monster mini pull aparts 2 x 25
Side Raise and Lateral Raise 2 x 10 with 15s then 20s

No cardio or Abs felt like i did enough volume working out... Squat and legs will be saturday or tommorow.
 
Squat day

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

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

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

Leg Extentions
170 x 15
210 x 15
250 x 15

3 x 15 Oblique Machine
1 x 50 Decline Crunch

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

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

Repitition Work
175 x 3
165 x 3
165 x 3

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

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

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

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

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

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

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

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

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

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

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

Standing Stiff Arm lat pulldown
2 x 25 with 50 lbs

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

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

no shrugs or stiff arm pulldowns... Might do assistance day tommorow if shoulders feel ready. thats all.
 
Assistance day- shouldnt have done it here are the #s

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

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

shoulder press hammer machine
185 x 10

done didnt even bother cardio

couple things i noticed
1. workout energy decreases if i lift 2 days in a row.
2. im going to heavy on assistance day
3. incline/ shoulder work should only be done once a week because they take forever to recover and recieve a beating while DL and Squatting.
4. Im prolly doing a ME bench,Deadlift,Squat, Bench Assistance day.
type of routine pretty much is what im doing but i need to cycle Me that help with off the chest one week then lockout the next, and approve on assistance work. Squat and deadlift are going good.
 
been eating alot of carbs lots of protiens pretty much whatever i want but making it healthy as possible. Took 3 days of training been sleeping alot and working so i should be charged up to do some smart training this summer.
Monday will be max effort upper body will use wendlers 5/3/1 part of the routine for my ME movement. will post it up monday
 
Max Effort Upper body

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

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

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

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

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

Abs work

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

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

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

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

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

Kroc Row
100 x 30

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

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

might do the same sets and reps next week im not sure yet. gotta trick my body into being able to rip a 445 deadlift soon 5 weeks or so.. If im not sore ill do shoudlers tommorow and light triceps if not ill just do cardio.
 
empty stomach cardio today and damn was it empty went to bed at 4 am, woke up at like 2 did cardio and now need to start eating...

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

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

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

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

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

Front Delt Raise
45 x 10
70 x 8

Side Raises
20s x 10
25s x 10

Monster Mini Pullaparts 25 reps

Rotator Cuff wall extentions

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

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

will post back tommorow if i do squat and cardio i realy want too
 
Squat day on sunday took 1 extra day rest and it was worth it.. warm up 6 minute tredmill good stretching..

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

parallel Box Squat
275 x 5

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

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

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

Cardio 15 minutes on tredmill with 11 incline 3.5 speed all training was empty stomach. GOnna eat up 2nite so im ready for ME bench tommorow.
 
Max Effort bench- had to rush it today wasnt much of a Max effort it was heavy training.

Bench Press
170 x 5
195 x 5
220 x 4

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

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

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

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

Front raise
2 x 10 with 50lbs

Side Raise
2 x 10 with 25s

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

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

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

tommorow will be deadlift day my hamstrings arent sore from sunday wtf?!
 
Deadlift day - was hungry when i woke up. legs were still sore feel liike i need to prolly go back to squatting and deadlift the same day or rotate them every other week anyways besides all that day still went damn good

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

Kroc Row
120 x 19 right 20 left

Hammer Strength upper lat pulldown
315 x 3 sets of 15

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

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

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

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

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

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

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

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

Lateral Raise
20s x 10 x 2 sets

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

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

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

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

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

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

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

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

Thats it tommorow is a travel day hopefully i get deadlifts in on wednesday will post back then.
 
Deadlift Day
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
415 x 1
Drop Set
385 x 4
315 x 10

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

Kroc Row
120 x 20

thats it, tons of actual deadlift working on form started the bands again. Hoping the old drop sets work. They seemed to work alot on bench for me trying them on deads.
 
Im going to keep up with a 405-415 pull for a single then drop setting to a 5 or 3 rep set then down to 10. and then do bands. i have good form but i dont trust it when i get over 415 i dont know why
 
did a body building style workout with my buddy monday just because i told him i could hang in that type of workout.. Friday did a ME bench Session

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

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

Pulldowns
Lots of sets lots of weight and lots of reps. then bull****ed on some machines nothing heavy at all. just was waiting for friend to leave the gym.
 
Squats- were ****ty was hungover as **** tried to get threw em juts couldnt
135 x 5
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1 Kinda needed a spot to so called it a day..

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

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

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

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

WIde Grip Pulldowns stiff arm
2 x F

Barbell Curls
3 x 10 with 95

Fat Bar Face Curls 3 sets and 3 sets fat bar curls all to failure alot of weight.
 
last workout was on monday ME upper body

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

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

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

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

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