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Keepin it simple Wendler 5-3-1 Log

Junk Day

Pre workout notes - back to 3 meals and 2 shakes a day, kiefer diet pretty much, carb loading meal contains tons of calories protien carbs etc.. the rest is pretty restricted. Well see how it goes. Just tryna stay at 198 and look good.


Chest Supported Rows
45 x 15
90 x 15
115 x 12
135 x 6

Tate Rolls flat bench
35s x 10
35 x 10
45 x 10 x 2 sets

straight bar cable curls
4 x 15 worked up to the whole stack

rope tricep pulldowns
3 x f worked up to the whole stack

Leg raises and other ab work and thats it.

post workout notes - got one more meal (egg whites and veggies/fruit) to go then i do the carb loading will prolly go out to the bar will post sometime later with mondays workout.
 
brownstown89 said:
Junk Day

Pre workout notes - back to 3 meals and 2 shakes a day, kiefer diet pretty much, carb loading meal contains tons of calories protien carbs etc.. the rest is pretty restricted. Well see how it goes. Just tryna stay at 198 and look good.


Chest Supported Rows
45 x 15
90 x 15
115 x 12
135 x 6

Tate Rolls flat bench
35s x 10
35 x 10
45 x 10 x 2 sets

straight bar cable curls
4 x 15 worked up to the whole stack

rope tricep pulldowns
3 x f worked up to the whole stack

Leg raises and other ab work and thats it.

post workout notes - got one more meal (egg whites and veggies/fruit) to go then i do the carb loading will prolly go out to the bar will post sometime later with mondays workout.
Click to expand...

Hmm... what do these chest supported rows look like? The reason I'm asking is because that seems kinda light for you.
 
BigFatPanda said:
Hmm... what do these chest supported rows look like? The reason I'm asking is because that seems kinda light for you.
Click to expand...

Invalid Link Removed

i do the ones just like this 135 to me is 3 45's on the bar im weak at them point blank i guess i should work on these more. I think thats another thing messing my bench up is i wasnt doing the assistance work that i was weak at.
 
Max Effort Lower Body

Saftey Bar Squat
65 x 10
65 x 10
115 x 5
115 x 5
155 x 5
205 x 1
245 x 1
295 x 1
315 x 1
335 x 1 PR

*bar weighs 65 pounds and by how hard this was im counting it as 65! *

Deadlifts
135 x 3
225 x 3
315 x 1
385 x 7 the last 2 reps were hard in the max calculator it equals 475 and the only reason i use this calculator is because it has been very accurate in the past espeically in my last cycle.. Im using the wendler %s and my max is plugged in at my actual max..I take a deload week as needed. Here is how i decide when to max

week 1 heaviest set is 385 x 5 ( i hit 7)
week 2 heaviest set is 410 x 3 (hit 5?)
week 3 heaviest set is 435 x 3 (hit 3?)

Once i hit the reps in the parenthesis that would mean the calculator said 475 is my max and then ill attempt 475 on a deadlift only day.

Reverse Hypers
185 x 12
225 x 12 PR
225 x 12 PR

im killing these!!

Rope Pulldowns kneeling for abs
3 x 25 with 90 lbs

NO cardio will need to make it up, it was too rainy to push the prowler.
 
Max Effort Upper from Tuesday

Pre workout - i had ate 3 meals and was rested up and everything before lifting but still sore from the day before.

Bench Press
bar x 10
bar x 10
95 x 5
95 x 5
135 x 3
135 x 3
185 x 3
205 x 1
235 x 2 Missed the last rep form slipped
245 x 1 idk why i did this i got pissed and just did it.

2 board press
2 x 4 than 5 reps on 225

at this point elbows were so sore and i was just beat up i did a 100 tricep pulldowns with the fat bar and called it a day ill be doing something new for bench. First change is doing a monday thursday ME rather then back to back mon and tues
 
wow so had a big lay off got a much needed break from everything...

Changes - Nothing to my lower body days im gonna rotate
Squats
box squats
saftey bar squats
saftey bar box squats

Might throw in cambered bar squats but i dont think i need those... Deadlifts after the ME squat movement. I use 85,90,95% of my deadlift max for reps of 7,5,3 once i hit those i go for a max.. weeks off as needed sometimes i throw in suspended good mornings if im feeling up too it.

Reverse hypers 3-4 x 8-12 abs and prowler work.

2 bench press days a week using the muscle media routine. First one of week is the light day followed by shoulder press and tricep pulldowns.. The heavy day on the muscle media routine is followed by rear delts, lat work and tricep work not pulldowns

Todays workout went like this

bench press
195 x 6
210 x 5 x 2 sets
215 x 4 x 2 sets

Fat bar shoulder press
115 x 6
125 x 6
135 x 6

Fat bar tricep pulldowns
3 x 8 with 110

ending notes- i know im benching alot of volume so im cutting the assistance work drastically and trying to keep the stress of the shoulders as much as possible by using fat bars. I will workout on feel no set dates. thats it for now
 
Saftey Squat Bar Box Squat to Parrallel
65 x 10
115 x 5
155 x 5
205 x 3
245 x 1
295 x 1
335 x 1
355 missed i needed help getting off the box a bit. This is really weird i think i used a above parallel box the last time since i hit 30 pounds more? real confused but not gonna sweat it im going back to using the straight bar for a couple weeks

Deadlifts
135 x 3
225 x 3
315 x 1
365 x 1
410 x 4 PR I needed 1 more rep to be on pace for a 475 pull. Not too worried tho i got a while before i have my goal of hitting 475. RIght now thinking of going 435 x 3 next week. Then the week after the 410 x 5 then week off and hit 475.

Leg Press
400 + sled for 25
600 + sled for 12
600 + sled for 15

This was the best leg press i have ever used bigger base and only let u go down to 90 degrees. felt it in the quads i need this.

Reverse Hypers
3 x 12 with two 45s a side.

3 x 25 rope pulldowns for abs kneeling.

thats it was done skipped cardio because of fighting with girlfriend and wanted to watch football tuesday will be bench day again
 
Bench Day

Pre workout notes - got enough sleep had a protien shake and 2 chicken sandwiches before lifting and a xl sugar free amp...

Bench Press
45 x 10
45 x 10
95 x 8
95 x 8
135 x 5
135 x 5
185 x 1
185 x 1
WORKING SETS
215 x 3
215 x 3
235 x 2
235 x 2

DB shoulder Press
55 x 9
60 x 8
60 x 8
( we have no DB shoulder press thing to sit on so we have to sit on a flat bench and that makes it really hard thats why #s are lower then previous)

Tate Incline
3 x 8 with 50s PR

Tricep Pulldowns
3 x 12

Band pull aparts (rear delts)
3 x F

Post Workout Notes - Of the chest strength feels good,lockout suprisingly is kinda hard.. I think its the lack of board pressing and heavy tricep work lately. Nor have i done lats too much.. 2 out of 14 muscle media bench workouts are done IM thinking about doing 2 weeks (4 workouts) then do 1-2 weeks of Military Press as main movement and then back to bench but we will see ill sit down later and figure it out.
 
ME lower Body

Squats
bar x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1

The squats felt pretty good, lower back wasnt 100% fresh neither were the hip flexors didnt have that "pop" out the bottom of thee squat like i usually do. Its probably a combination of heavy deadlifting these past 4-6 weeks and ME squat movements of the box which use alot of hips and lower back.. we will see next couple squat workouts will be at my powerlifting gym. see if that makes a difference.
Leg Press
3 plates x 15
4 plates x 15
6 plates x 15

Loving the wider based leg press pad and Feels alot better laying down then my golds gym leg press which is odd.
Glute and Ham Raise
BW x 12
BW x 12
BW+ 25 x 12

First time ever doing glute and ham felt pretty good back and hamstrings were pumped.
 
ME upper body

Preworkout notes - not trying to be a program hopper but i just cant do the muscle media routine. i was hitting my reps but my 2nd outta 14 workout was hard so i decided to run the Vincent Dizenzo routine. HE gives the accessory work to do and everything. Ill stick with this i got alot of westside experts to help me out. I had 4 garnola bars and a protien shake for pre workout meal...

Max effort Floor Press
45 x 10
45 x 10
95 x 5
95 x 5
135 x 3
135 x 3
135 + 1 chain for 3
135 + 2 chain for 3
135 + 3 chains for 3
135 + 4 chains for 1 this was the max it was about 20 lbs per chain.

Repition Work
135 x 2 sets of 3
135 x 1 set of 7 both sets done with 2 chains per side

Pin Press Mid level
3 x 5 with 3-5 seconds time under tension at top weight as 225,235,240

DB Rows
125 x 10
115 x 10
115 x 10

Rear Delt Rope pulls
3 x 10 with 90

3 sets of preacher curl machine.

Post workout- had a papa johns pizza and had to do a 30 minute health lab workout for class.. just did abs,preacher curl machines, tricep extentions pec machine 10 degree and obliques... just did them really light high reps tried to do a flushing type workout lets see how it works .... Tommorow prolly squatting/deadlifting.
 
ME lower body...


Preworkout notes - endorush and 2 wendys crispy chickens b4 workout, not really worried about diet much as im lifting hard 3 days a week now and adding in cardio..But im trying to lower the days i eat like total ****... Also deloaded squats this week... More than likely deloading deadlifts next week...


Deadlifts
135 x 3
135 x 3
225 x 3
225 x 3
315 x 3
365 x 1
435 x 2 PR for 2 reps was hoping for three.. i ended up 1 rep short on every week. basically 5/3/1 i use 100% of my max when i hit the 5/3/1 weight #s for 7/5/3 i max out. Right now im at about 465 will give myself another month to hit 475...

Block Pulls
315 x 3
405 x 1
this was hell calluses were ripped and these are way ****ing harder then rack pulls or regular deadlifts was burned out..

Reverse Hyper
3 x 12 with 185

Next week it will probably go...
Monday- Max Effort Upper
Tuesday- Off
Wednesday-Off
Thursday- Squat/DL
Friday- Assistance
 
DE lower

squat
6 x 2 with 205 form was reallly good hip flexors still kinda hurting...

Leg Press (45s per side)
4 x 15
5 x 15
6 x 8
7 x 10

Glute and Ham
2 x 12 with BW
2 x 12 w/ bw +25

Abs kneeling pulldowns with rope
130 x 25
150 x 25
170 x 12

will do cardio tommorow and ME upper on thursday.. Friday or Saturday will be ME lower
 
change of plans have to give the car in to the shop next monday - friday so i will do max effort incline at the campus gym did max effort 2 board at my powerlifting club.

Max Effort upper

2 board (sponge)
95 x 5
95 x 5
135 x 3
135 x 3
185 x 3
225 x 3
250 x 1
265 missed
255 x 1

Pin Press from middle portion
225 x 5 (5 seconds TUT per rep)
245 x 2 (5 second TUT per rep)
240 x 3
225 x 3

Chest Supported rows
135 x 10
135 x 10
160 x 10
160 x 8 close grip these reps were slopy

3 x 15,12,15 rear delt pull aparts with blue and yellow minis

3 x 10 kettle bell rope curls

NO cardio because i have to run for a health lab tommorow morning. ME lower body will be Friday or Saturday thats it for today
 
Max Effort Lower body

Pre Workout notes- everything went good was a bit hungrier then i wanted to be but my last 3 deadlift days said i should have been able to pull 465 and i had deloaded last week so i decided to try it.

Deadlifts
135 x 3 x 2
225 x 3 x 2
315 x 3
405 x 1
465 miss.. form was off pretty much tried it with a ronded back, it did break the ground tho.overall felt like a form miss not a strength miss.

315 + 1 chain per side
315 + 2 chain per side
315 + 3 chain per side
315 + 4 chain per side missed this above the knees not bad at all.

Saftey Bar suspended good mornings
155 x 3 sets of 8 reps

Standing ab pulldowns
4 x 10
1 x 10 kneeling ab pulldowns.

Thats it will evaulate my deadlift routine right now see what i need to hit and then for 465 max and will run another month cycle. will post back here in 30mins to an hour.
 
heres the improvements.
1. working set of 3 reps at 425-435
2. Second movement will be 315 + chains for singles till failure
3. Suspended saftey bar good mornings and reverse hypers for assistance work
4. Abs will be done with this and prowler if time premits.
5. Deload after i hit 4 chains per side on the 315 and a minumum of 430 x 3 then try 465 again.
 
Had to do back back max effort workouts

Max Effort upper body

preworkout notes- got a nap and only one meal was very hungry about to pigout right now. redbulls are my thing now.

Incline Close Grip Bench
45 x 10
95 x 8
135 x 5
165 x 3
185 x 3
195 x 1

3 Board Press
185 x 5
225 x 5
230 x 5
245 x 3
245 x 3

Fat bar lat pulldowns
3 x 10 with 180

Rear delt tricep rope pulls
3 x F around 25 reps with 120

3 x 10 hammer curls with 55
2 x F precher curls

DONE.
 
squat day

pre workout notes- was hungry before lifting but had a big double burger full of beef and chicken and pickles and tomatos waiting plus had to hit the campus gym..

squats
45 x 10
45 x 10
135 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1

hips were brutally hurting for some reason warmed up and everything not sure what was wrong they kill going over one rep... So i worked up to a nice heavy single all the 1 rep sets were perfectly excuted couldnt be happier.. Tweaked the left hip flexor pretty good on my 335 rep. prolly the most pain ive felt lifting. Ill prolly keep increasing the singles by 10 pounds per week since ive maxed 375 before...

Leg press
3 plates x 20
6 plates x 15
7 plates x 10

Glute ham
BW x 2 sets of 12 reps
BW+35 x 10 reps of 1 set.

Rope kneeling pulldowns
3 x 20 with 170,170,190.

DONE

Post workout- black and mild 2 40oz beers and a big ass burger... living the college life and not letting the alcohol affect my lifts.
 
Max Effort Bench

preworkout notes - it is deadlift day but my hip flexor is still messed up and i think im going to deload the deadlifts this week and squat on thursday again.. i have been doing my bench a day earlier each week and i think its catching up too me.

Chain Floor Press
45 x 10
45 x 10
95 x 10
95 x 10
145 x 3
145 + 2 chains x 3
145 + 4 chains x 1
145 + 6 chains x 1
145 + 8 chains x 1 PR 10 lbs it was ugly but i got it.

Repititon work of above
145 + 4 chains x 3 sets of 3 reps

Pin Press
245 x 3
245 x 2

Face pulls 3 x F all were 20 plus reps with the whole stack of weights

Lat Pulldowns with palms in bar
3 x 12 weight was 150,170,200

ez bar curls
45 per side x 3 sets of 10

next time i get around to chain press the goal is 145 + the 8 chains and instead of rep work hit 245 for 3 sets of 3 of the pins. either doing dumbell presses or max 2 board this up coming week depending on money i might not be able to make it to my powerlifting gym as its an hour away the gas kills the wallet.
 
What was suppose to be deadlift day wasnt simply because im deadloading deadlifts this week.. So today was squats, but then i run into another problem because my hip flexor on the left side is really hurting.. So i went with good mornings to a max

Good Mornings/ Squat
45 x 10 squat realized squats werent happening.
135 x 5 good mornings
185 x 3 GM
225 x 1 GM
275 x 1 squat, thought id try to good morning it unracked it was pretty heavy so decided to squat it hurt the hip sealed the deal on squats
225 x 3 GM this is when i felt the drive kick in,
245 x 3 GM
255 x 1 GM

had to mess around a bit with squats and good mornings and the good mornings didnt hurt at all

Leg Press
4 plates per side x 15 reps
7 plates per side x 10 reps hip hurt here again i think i came to low on some reps
7 plates per side x 12 reps

Glute and Ham raise
3 x 12 the last two were BW + 25 lbs

1 set of abs rope pulldown on knees with tricep rope 170lbs x 30 reps

overall pretty happy i ll need the hip checked out the squats are hold as of today..
 
Upper body assistance

Close Grip Bench press
45 x 10
45 x 10
95 x 5
135 x 5
135 x 5
185 x 5
205 x 5
225 x 3
225 x 3

Seated shoulder Press Hammer strength
185 x 5
225 x 5
295 x 5

Dumbell Rows
3 x 10 125

Rope Curls
100 x 10
110 x 10
130 x 10

that was it did cardio kick boxing for a health lab in the morning and had to walk about 3 miles... the benching felt really strong i think this DIzenzo routine is working
 
Upper Body Assistance

was contemplating a deload however i figure ill do the max effort when i get my car back later this week so i can drive to my powerlifting gym. Also couldnt really squat today cuz of my hip and dont wanan deadlift with the ****ty campus bars.

Dumbell Bench palms in
60 x 15
60 x 15
75 x 12
90 x 5
105 x 5 PR
110 x 3 PR

Shoulder Press hammer strength
275 x 5
275 x 5
225 x 9

seat postion was wrong and shoulders were worn out from the DB benches

Seated lat row hammer strength machine
225 x 15
275 x 15
275 x 15

Rear Delt Rows
3 x 15 with the tricep rope

3 sets of tricep ez bar pulldowns and 3 sets of ez bar curls reps were like 15,15,12,8 with a lot of weight.

just used machines to keep it a lil light while still getting a good amount of assistance work. might do this every other week or so. just to keep the body fresh but still getting in the gym
 
Squat day didnt go as planned. First of all the hip hurts too bad too squat, got the car back late so i had to workout at the campus gym, there for i cant deadlift beecause the bar is so ****ty that with a 455 max, 365 feels like its falling out my hand. That leaves good mornings as the only max effort lift to do.. I did that last week as well, not to mention i had to save money all week because i was running low and the only thing i ate today was a cicis buffet before lifting... heres the ****ty #s

Good mornings
45 x 15
95 x 5
135 x 5
185 x 3
225 x 1 ugly
255 x 1 Ugly

got them both they weren't painful but definitely didn't feel it in the hamstrings. last set tied PR

Tried to ride the bike and get loose after this, didnt work

deadlifts
225 x 3
315 x 1
365 x 1

felt great the hips not hurting during deadlifts, the bar was just ****ty woulda really liked to try 405 out.

overall not happy with this workout no abs or accessory movement time...
 
Max Effort Upper-

woke up had cardio kickboxing health lab, this was a damn good cardio session, barely got to eat was running around doing stuff for school b4 thanksgiving break.. Only had 2 crispy chicken sandwiches and a cherry slices and 2 spikes b4 i went to lift... Also was only on 3 days rest and forgot my password to the gym to open the thing for a second thought id be locked out but i figured it out. everything told me not to bench but had a damn good day

2 board (sponge) bench press
45 x 10
95 x 5
95 x 5
135 x 5
135 x 5
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1 PR

AMAZING day form was on everything was perfect great arch and shoulders felt great.

Repititon of above
225 x 3 x 3 x 5

Chest supported rows
225 x 3 sets of 10
275 x 2 sets of 10

rear delt Rope face pulls
3 x 20 with 120? i think it was the whole stack. i super setted these with the 225 chest supported rows

Thats alll Monday will take a heavy single or might do assistance work then do a gym max on Wednesday
 
Max effort Bench..skipped the assistance day and leg assistnace day since i still got to go to the doc to check out the hip.... also i was on my trusty bench set that i have used for 6 years so i wanted to handle a heavy single on there.. Spike energy was my pre workout i have been eating whatever i want.. after workout weighed in at 204.... i want to cut to 198, shouldnt have a problem since i have cleaned up my diet lately...

Bench Press
45 x 10
45 x 10
95 x 8
95 x 5
135 x 5
135 x 5
185 x 3
205 x 1
235 x 1
255 x 1
275 miss
270 x 1 PR !!!! finally hit this i have been stuck for the longest time at 260. 10 pound PR

3 Board press
270 x 1
was stupid and was so stoked about the PR that i tried this

then decided to try tricep death with 185
4 board x 7
3 board x 4
DONE!!! wow can deffintely tell i need endurance work i was tired after this not sure why....

Barbell curls
100 x 5
105 x 5
115 x 5
yea im doing the 5/3/1 with curls just gives me some type of fun bicep work to do and wendler has Ok'd it haha.

Monster Mini rear delt pull aparts 3 x 25

great workout today, skipped the back work and board presses.. since i was working out in my garage at my parents house didnt really have anything for back since the pulldown cable is broke and the barbell bent rows agrivate my hip....

ANyways not sure the next time i will lift probably friday depending on what the doc says for the hip
 
Back at took a huge deload week and off course what do u know at the end of the deload i get sick and can barely eat and my throat feels nasty and i just feel tired... Still hit a Max effort lift today for Upper body

Floor Chain Press
45 x 2 sets of 10
95 x 2 sets of 8-10
135 x 1 set of 10
155+ 2 chains x 3
155+ 4 chians x 3
155 x 6 chains for 1 rep and 2 sets...

3 Board Press
185 x 5
225 x 5
245 x 2
245 x 2
245 x 2
245 x 3

Neutral Grip Lat Pulldown
180 x 12
200 x 10
220 x 6

Rear Delt Rope pulls
3 x 20+ with 150 lbs

Preacher Curl Machine
3 x 20 reps not sure of the weight. had to do biceps so did these

Notes - preworkout was a hot chocloate and tons of cold medicine. Had a meal at mcdonalds and another hot chocloate and some chough drops barely eating at all, really cant wait to kick this... Chain bench first week i havent been able to keep adding 10 pounds and have the 8 chains on the bar. No biggie tho, also board presses went well except i had to balance the boards on my stomach so it was wobbling and not haviing a spot is why i racked after 2 reps on the 3rd and 4th set ...

Deadlifts on friday.
 
didnt deadlift on friday was feeling way to sick still sick on monday but got a lift in.

Max Effort Lower body

Deadlifts
135 x 5
135 x 5
225 x 3
225 x 3
315 x 1
375 x 1
405 x 1
435 x 3 PR!!! wendler and joe skopec calculator says 475 max and those are both accurate for me so will definitely go for 465 next week.

Squats
135 x 5
135 x 5
185 x 5
185 x 1

was working on the form with my banged up hip but the last set agrivated it...Not sure if im compensating squat form because of the hip pain or i was squatting wrong all along so i will try to keep rehabing every week and keep hitting my targetted deadlift reps for the 5/3/1 max effort workout so basically my max effort workout for lower body is gonnna be 5/3/1

reverse hypers
185 x 5 sets x 12-15 reps

3 x 15,25,25 with 100,80,80 weight for abs on kneeling rope pulldowns.

Tommorow will hopefully hit the max effort upper body incline bench... depending on how i feel....
 
Max effort upper

diet was alot cleaner and alot less food tryna loose as much poundage as i can before winter break because the diet wont be the cleanest and wont sure how much ill get to lift for 2 weeks.

Shoulder Press
45 x 10
95 x 10
135 x 5
135 x 5
165 x 1
175 x 1
185 x 1
195 x 1
205 miss
200 x 1 PR

these werent exactly push presses but did enough pushing so my shoulder wouldnt hurt from em

Extreme close grip bench presses
4 x 5 with 185

Rear Delt Rope pulls
150 x 3 sets of 25

Lat Pulldowns
3 x 12 with 120 first time using a regular bar not a fat bar didnt hurt tho so thats good

messed around with preacher curls and standing high cable curls while my dumb**** health teacher tried to figure out if this workout could somehow count for my health lab... thats all will do leg assistance work tommorow or friday more than likely tommorow
 
DE squat day

notes - had to log another workout at the campus gym for my health lab, thought about just doing some cardio but i knew i needed to start strengthening the hip and that wouldn't happen automatically.

Squats
45 x 10
45 x 10
95 x 10
95 x 10
135 x 5
185 x 3
225 x 3
275 x 1 was a bit uneven coming up but im guessing it was more to the j hooks being too high and having a hoodie on... this is 75% of my previous max so not bad hopefully i can rehab this over winter break and get back to full strength

kneeling rope pulldown abs

100 x 25
120 x 25
160 x 25
190 x 25

Tried glue and hams but after 5 sets of reverse hypers for the first time in a month or longer my hamstrings were not sore but deffintely not ready to move weight

thats all for the day im trying to add more volume one squat day and one deadlift day and then a ME bench day
 
Got busy with exams wanted to lift monday night but had to move it to tuesday night. which got the mind wondering. I am using the gym i go to now for using things such as board press, pin press, and texas deadlift bar... I have done doug hepburns Power and Pump routine which had me deadlifting and benching in the same workout which got me thinking i can save $10 of gas a week if i Do both of those lifts at my powerlifting gym and only have to make the drive once a week. Tested this out today..

2 Board foam press
2 x 10 45lbs
2 x 10 95lbs
135 x 5
185 x 3
205 x 1
235 x 1
255 x 1
275 x 1 PR! with a little help from the spotter at the top, i usually unrack the bar with my arms fully extended and i had the j hooks one spot lower then usual which made the re racking hard, its either that...Basically the muscle that gets worked by the elbow when u do tate presses is what needs to be stronger that with putting the j hooks one spot higher i will hit a clean 275 next time.

Deadlifts
135 x 3
225 x 3
315 x 1
405 x 1
465 x 1 PR!!! hitched it up but deffintely would have had it clean if it was a deadlift/squat day Once my body gets used to deadlift/bench in the same day i will be golden.

Tate Presses
5 x 12 with 40lbs

Rear Delt Rope pulls
4 x 25 with 150lbs? i think the whole stack regardless (do this more as a prehab)

Reverse Hypers
225 x 12
275 x 12
315 x 12 PR!! just saw 315 laying on the reverse hyper had to try it

Overall best workout i have probably EVER had PR wise, very stoked esp. since i have to stay up alll night to study for an exam.

Notes for winter break- its a month long of no powerlifting gym, heres the plain
squats- still rehabing the hip to get use to squatting again, so will continue to do so dont have any problems squatting in commercial gym as long as i have a spotter.
Deadlifts- My deadlift is about 35 pounds or 5% lower without the texas power bar, so i will use my % for the 5 rep and 3 rep week for the 5/3/1 accordingly then take a 2 week deload before i got for the 1 rep day then go for a clean 465-470 pull a week after.
Bench- I will skip the heavy single that was suppose to happen next week and go back to floor press, then for week 2 will be a Incline max, Week 3 and 4 will have very little to no assistance work and do 2 heavy singles that is unless i hit a 275-280 on the first week. then i will deload or do a rep test week 4 (because im at home and no gym)
Assistance work- will be as usual the first two weeks and the last 2 weeks of break will be cut out also 2 week deadlift deload the last two weeks. Took a bit of adjusting but thats the plan.

as for the normal workout plan it will be

Monday- Bench/Deadlift,Triceps,Rear Delts, Lower back
ME bench variation
Deadlift 5/3/1
Tates
rope pulls
Reverse Hypers

Tuesday- Off
Wednesday-off
Thursday- Assistance work upper Triceps,Shoulders, Lats, Biceps and ABS
Friday- Squat, Reverse Hyper,Abs and leg press
Sat-off
Sun-off

2-3 days a week i want to hit a good amount of cardio to at least help the blood flow and burn some cals. thats all ive got this planned out
 
wow what a 2 week lay off was on vacation for about a week, got sick half way threw couldnt eat at all was living of milkshake, cldnt get to the doctors till yesterday because of a snow storm and christmas and all. Cant even eat like i would like to now because i get so drowsy from my antibiotics and alergy/sinus meds. Got a nice workout in today ME upper body

Floor Press straight weight
45 x 10
45 x 10
95 x 10
95 x 10
135 x 5
135 x 5
185 x 3
205 x 3
225 x 1
245 x 1
250 x 1 PR obviously since its first week doing it

3 board press
225 x 4,5,5 really hard after floor press usually do floor presses for reps if its my max effort but i switched it up

Rear Delt pullaparts with monster mini 3 x 40 reps

Ez bar curls
3 x 10-12 with 115 and supersetted with Monster Mini pulldowns 3 sets to failure


at my parents house have no way to do much back work except for rows for back ill do these on a assistance day and also do 2 weeks of squats to deload deads
 
Squat day

Pre workout notes - being home with my parents is great but not having access to a gym is killing me as at home i got limted things i can do also i dont have the money for all the food id normally eat i kinda gotta eat whatever is around..

Squats
45 x 15
45 x 15
95 x 10
95 x 10
135 x 5
135 x 5
185 x 5
225 x 5
275 x 1
285 x 1

hip acted up a bit so i called it off right there its 10 more pounds then last time

3 x 20 with monster mini doubled up pull throughs

Good mornings
2 x 10 with 95
1 x 10 with 115

3 x 25 laying leg raises holding plate above head and 3 sets of ab twists with 35lb plate

thats all for now prolly take tommorow off and thursday get a nice ME bench in again
 
damn havent updated this in a minute...took about two weeks off lifting, couldnt really train much while off from school at my parents house and then took a vacation with the gf. Back it this tuesday did some assistance work

Barbell Rows
185 x 12
195 x 12
205 x 10
205 x 10

Lat Pulldowns
4 x 15,12,10,8

Hammer Shoulder Strength Press
185 x 15
205 x 15
215 x 12
225 x 8

Rear delts
4 x 15

Tate Presses Incline
4 x 15 with 35s

1 set rope pulldown to failure

4 x Failure 12-15 reps bicep cable curls

---------------------------------------------------------------------------------
Saturday

ME upper

Push Press
worked up 205 x 1 for PR

Seated V bar pulls
4 x 15,15,15,8

Rear Delts
3 x 15

Tate Presses
4 x 15 (2 sets with 35s 2 sets with 40)

Barbell Curls
3 x 10 with 85

3 x 25 with 150 ab kneeled rope pulldown

........................................................................
i want to keep the assistance work like Tuesday however i couldnt get down to my powerlifting gym or else my ME work would have been Bench Press Incline and Deadlift 5/3/1 and reverse hyper, tate presses and abs for assistance. this is how next week will go body weight is down to 204.. been cleane on the diet for 4 days. cheat meal tommorow and every sunday from now on. feels great to get back in it
 
2 workouts since the last post, both were ****ty tried to squat warmed up and everything no goood both hips were in pain scrapping the squats for now till i can see a PT in may.... Will do bodybuilding style leg workout

tried to be dumb and do ME bench with DBs on thursday which ****ed up todays workout but on the plus side today was the first day i was back at my powerlifting gym to bench/deadlift even tho it wasnt what i wanted it was a start

Bench Press 2 board (foam)
45 x 10
95 x 10
135 x 5
135 x 5
185 x 3
205 x 1
235 x 1
255 x 1 was hard deffintely had to be a over work issue combined with being hungry no pre workout and a broken ipod...

scrapped the rep work since i was overworked and usually never do it on ME days anyways

Deadlifts
135 x 5
225 x 3
315 x 1
365 x 1
395 x 2 then off course had my phone in my pocket and didnt want to crush it so i stopped and then did continued only got 3 that time... not to worred about that thoo the 5 rep day is usually the hardest for me still pissed about it tho..

Face Pulls
3 x 15 with 120 140 150

Straight bar suspended good mornings
3 x 8 with 135 had these set as low as it goes

Reverse Hypers
2 x 12 with 275

Will do cardio and abs tommorow
 
Upper Assistance since i wanna keep a 4 day gap between my Bench/Dead and assistance days.. Also couldnt do legs yesterday because of homework and **** going on in life...



Hammer Strength Shoulder
95 x 15
135 x 10
185 x 5
225 x 5
275 x 4
245 x 5
245 x 5

shoulder felt like it still had some type of tweak in it probably from over working it the last 2 weeks but i have cut down alot of the assistance work that uses my shoulder

V bar Rows
3 x 15
4 x 15
4 x 15
5 x 10
(Numbers are 45 pound plates on the bar)

Lat Pulldowns
2 x 15 with 135,165
2 x 10 with 180

Rear delts
3 x 15 with 120 then 140 for 2 sets

Straight Bar cable curls
3 x 10 with 120

Cable Flex Curls
3 x 15-20 with 30lbs per side

doing alot of bodybuilding type assistance work since my shoulder is hurting and hip is messed up cant do PT till the summer so Leg workout will be some Glute and hams and Power Squat machine and some other things.. will do that tommorow also do some cardio

Monday will be the Full Floor Press,Deadlift, Reverse Hyper Suspended good Mornings and will do board presses if the shoulder is feeling better also need to stop sleeping on the left shoulder that is the one that is hurting. Thats it for now also another note i dont have protien shakes which is killing me money is tight will have to buy em tommorow
 
went to powerlifting gym wasted tons of gas and time as it was closed... **** just isnt going right in my lifting recently.. Hip Hurts cant squat and shoulder is tweaked so bench isnt as good as it can be... So had to do a make shift workout at the campus gym

Bench Press
5 x 1 with 235
1 x 6 with 185

Dips
2 x 12 BW

Tons if tricep pulldowns

Cardio did a 20 minute 1 mile walk with incline from 3.5 to 5 and speed from 3.3 to 4.0

* as a side note just how bad this campus gym sucks, the benches are like 5 inches off the ground you cant pull ur shoulder blades together at all nor can you unrack it at a position that is safe for your shoulders. Elitefts says a proper bench can make a 10% difference on your bench. So for the singles i took 10% off my max which is 270 so 10 % off puts it at 245. and i just took 10 of that...June will be the next time i actually max out im hoping i can hit 275 Then with ease... and be maintaing my weight
 
short and sweet assistance work today didnt do anything directly for shoulders since they are still sore from the Full ROM bench press monday

Barbell Rows
2 x 10 135
1 x 15 185
1 x 10 205
2 x 6 215,225

Lat Pulldowns
3 x 15 165 lbs

Rear Delt Rope Pulls
3 x 15 with 90lbs

Barbell 21s
75 for 2 sets

3 x 15-20 concentration cable flex curls

1 mile walk 4.0 speed and 3.5 incline

semms like my workouts are getting more bodybuilding oriented just simply because i cant squat hip is injured.. The bars at the Gym are Brutal to deadlift with seriously loose about 100 pounds of ur lift. Benches are ****ty, and money is too tight cant really go to a powerlifting gym probably will be back at it next month when the money is right untill then im gonna try my best to keep my numbers up at the campus gym..
 
Power Squat Machine
2 x 15
3 x 10
4 x 10
5 x 10

^# of 45s per side, felt great i think i am going to try to hit 4-5 working sets all at 10 reps with 4-5 per side next week

Leg Extentions
4 x 3 sets of 15
^45s total

Calf raises
6 x 3 sets of 30ish
^45 per side

10 x Failure high cable curl and high cable pulldown for triceps all supersetted

Cardio was 20 minute walk at 4-5 incline and 3-4 speed

Monday will be bench/Deadlift day hopefully i get into the gym
 
Bench Press
235 x 8 sets x 1 rep
185 x 12 reps
185 x 7 reps

Rear Delts
4 x 15 90,120,160,160

Tricep pulldowns
4 x F 210 was the top weight for last two sets

Hytrophy work
Cable bicep curls flex motion and lat bar stiff arm pulldowns for triceps dont remember weight or anything

Abs 50 knee raises and 50 decline crunches
cardio was 2 miles on the bike in 11 minutes.

NOtes- workout is gonna be hepburn pump and burn simply take your 3 rep max and work up to 8 singles over as many weeks as needed and then then two sets to failure with 20% below what you used for singles.. Will do a back,Bi,deadlift day chest and tricep day and leg day.
 
Back/Biceps

V barbell rows
3 x 20
4 x 12
5 x 3 sets of 10
^ 45s per side

Lat Pulldowns
3 x 15 with 135

Rear Delts Tricep rope
3 x 15 100,120,120

21s with barbell with 80 lbs

then flex cable curls and 2 mile bike ride thats all legs cardio and abs on friday.
 
last Fridays leg day

V Squat Maching
3 x 15
4 x 12
5 x 10 x 3 sets
4 x 20 x 1 set this was to failure
^ 45s per side

Calf Presses
3 x 30 with 3 45s per side

Cardio 2 miles on the bike in 11 mins and 5 seconds

Increases the volume on the squat V squat and cut out the leg press was short on time, No Ab work as once again short time and needed cardio more than ab work... I feel like the 3 weeks or so off deadlifts has healed my hip flexor even tho they didnt hurt during deadlifts only squats.. So i might test out squats tomorow which is tuesday. otherwise the deadlifts will return mid march
 
Todays Lift (Monday)

Bench Press
45 x 15
95 x 10
135 x 10
165 x 5
185 x 3
205 x 1
225 x 1
240 x 5 x 1 all reps felt great little awkward because im at a ****ty campus gym not a powerlifting regulation bench which im usually good for about 20 more pounds then i can do on a ****ty bench, pretty happy with this...
185 x 8 hit 12 last week increased singles by 5 pounds and shoulder was also really hurting today so that prolly contributed to the less reps also couldnt really get my form down pat.. overall happy with the singles

Tricep pulldowns and high cable curls biceps
4 x F with 100,120,140,140

Flex finsher cable curls
60 x F

Tommorow i might test out squats barbell or do a good amount of cardio just see how i feel
 
Back Work

Barbell Rows
135 x 2 sets x 15 reps
185 x 2 sets x 12 reps
205 x 2 sets x 10 reps
225 x 2 sets x 5 reps
each set had reverse grip and normal grip

V Bar Pulldowns
2 x 15 150
2 x 10 165,185

Stiff Arm lat pulldowns 2 x F dont know weight 60ish pounds

Single arm cable curls 3 x 15 , then 3 sets of flex bicep curls

3 x 50,50,25 laying leg raises

rear delts and some pulldowns to get the blood flow... prolly did a bit too much direct arm work... but thats it for upper body this week will hit next week hard b4 a deload!
 
Bench day

8 x 1 240lbs singles
185 x 12 tied my mark of 2 weeks ago when i hit it for 12 after 235 8 singles

3 x 15,10,10 skull crushers with 85lbs

Tons of tricep pulldowns between 90-140 pounds

Abs and cardio was 2 miles on bike with resistance up too 2 from zero...

Notes- Back work wednesday and might Squat thursday since i will be traveling friday.. Deload is a good possiblity for next week as it is spring break. Regardless when i start back up will be doing singles with 245 and im usually 20 pounds lower on commercial gym benches vs powerlifting comp standard bench... Progressing slowly but surely
 
took about 11 days off for spring break, just had no where to train, being a student sucks at times.

got back to campus and here was todays workout

Bench Press
5 x 1 with 245
1 x 11 with 185

tricep pulldowns slight bent bar
5 x 25,20,15,10,4 worked up to 200

zig zag bar cable curls
5 x 15,12,12,10,8 worked up to 190

side notes- just to show how ****ty the benches are on campus the front part of the bench thats suppose to be screwed into the ground was coming up off the ground everytime i layed down... Also i hate unracking the bar in any position besides when my arms are compltely locked out at the top, and with these ****ty benches u have to unrack it behind your head and pull it over, and its too low to the ground so its impossible to get a good arch... I should be good for 20-25 pounds with a standard competition style bench sadly this is the best i can do till i go back home for the summer or gas lowers so i can drive to a nicer gym.
 
workout from Thurs back day

V bar rows
3 x 15 1 set
4 x 10 1 set
5 x 10 3 sets
Reversed down
4 x 15
3 x 20
2 x 10
1 x 10
^ # of 45s per side...

Lat Pulldowns
180? i think or 165 3 x 15

Rear Delt rope pulls
3 x 15-20 with 130 lbs

Stiff Arm Lat Pulldowns
5 x 25 with light weight

random cable bicep curls

Notes- For the first time ever i feel like im doing some pure hytrophy stuff that isnt interferring with my #1 goal of getting my powerlifts up.
 
Leg day saturday

been two weeks since training legs, one deload and onei skipped, after all its hard to get motived to do anything for legs besides regular squats... So i decided to test the hip out today..

Squats
bar x 20
95 x 10
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1 post injury PR and this was the weight i hurt my hip on, felt great hips are a bit sore nothing painful at all so pumped about this...
225 x 13

4 x 25 decline situps with BW,25,35,45

20 mins cardio 7.5 incline and 3.5 speed.


Plans for here on out will be to deadlift/squat o the same day, need straps to make up for the ****ty bars on campus and im not even sure if that will do it. But squats i really am feeling a 405, if i can keep going up 10 pounds a week, previous max was 375, so im thinking i should be good to go.. having felt better in a long time!!!
 
Monday Bench day-

Kind of concerned because it was an emty stomach workout in the morning, also squatting always beats up my shoulders and i had squated only 2 days ago... Also benched one day sooner then i was suppose too.

bench press
245 x 8 sets 1 rep... the 4th try was failed because i went to low on my chest.. my back work was also a day late last week so alot of things added up im going to go easier on back work this week maybe toss it out.

185 x 10 was the reps... that was it will do band pulldowns tonite.
 
Tuesday - 25 minutes of cardio 7 incline and 3.5 speed

Wednesday- Squat day

Warm up - 7 minutes on the bike

Squats
45 x 15
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1 (took this one close stance didnt get as low as i would like)
335 x 1 needed a very slight touch to keep upright did it wide stance..

Cardio - 30 more minutes with 7.0 incline speed at about 3.3?

Notes- no $$ for protien shakes so eating whatever but im keeping it healthy.. did eat some sour patch kids tho.. Also didnt realize i squatted Saturday and only rested 4 days which cant be good if im doing heavy singles and just getting back into it.. Also im using a wide stance now which feels great except recovery time is longer.. Next Wednesday will try to take 340 for 1 rep and look up some assistance work i could do for wide stance squats.. anyways thats all.. might do more cardio and back work tommorow.. STill need a way to add deadlifts in since the gym has the ****tiest barbells
 
off day yesterday today was back work

Barbell Rows
135 x 2 sets of 15
185 x 2 sets of 12
205 x 2 sets of 8,10

Fat V bar seated rows
4 x 12-15 used 150-185 in that range cant remember, made sure i was using no backage, kept stable

Lat Pulldowns
3 x 15 with 120,150,150?

Face pulls
3 x 15 120 130 140

rotator cuff work and 30 minutes cardio 8.0 incline with 3.2 speed

Monday is back to bench, if my prior results are any indications and if wendler si right that the correct bench can add up to 10% on your bench press i should be doing singles with 250 on the campus bench which would equal too 275 on a powerlifting offcial size bench!! pretty stoaked
 
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