Keepin it simple Wendler 5-3-1 Log

monday workout

Bench Press
45 x 20
95 x 10
135 x 5
170 x 3
195 x 1
225 x 1
250 x 5 sets x 1 rep
185 x 6

Right when i hit 225 i had horrible pain in my elbow im not sure why i skipped warming up the rotator cuffs today and that cant have anything to do with it, It hurts in the funny bone area, this sucks because i dont want to stop progressing as i should be 270 on singles if the bench was of proper size (PL offcial) and thats the highest i have ever gotten. its been 2 days and it feels quite a bit better still hurt. hopefully i just tweaked something and it will be gone by the next bench day will probably skip back work this week just to be safe.
 
Squat/Deadlift day

45 x 10
95 x 10
135 x 5
185 x 5
hips were once again on fire didnt see the point in forcing myself threw the pain switched to deadlifts with the **** bars that are skinny and have no grip on em

225 x 3
315 x 3
365 x 1
395 x 3 with straps this would give me a 435 max with the campus bar which seems about right as the Texas deadlift bar always has me about 20-30 pounds heavier and i have pulled 465

Anyways pains from the shoulder are gone now its the elbow and the hip is still pretty bad will try to alternate squats every other week

Leg Press
4 plates per side x 20
6 plates per side x 15
7 per side x 12-15 i forget
8 per side x 6

Glute and ham Raises
3 x 10,10,8 with bodyweight hamstrings were fried

overall i just want to get the **** home for summer and train in the trusty garage with boards and a good bench and sweet deadlift bar
 
Back work

Lat Pulldowns
5 x 20,20,20,20,15 worked up to 165 got a really good stretch every rep and didnt hurt the elbow so i started with this

Hammer strength upper lat pulldown
3 x 15 185 kinda hurt my elbow so i kept it easy on this

Stiff arm lat pulldowns 50 pounds and then low lat rope pulls and rear delts with dumbells 15lb ones all were super sets

cardio for 1 hr treadmill walk incline was 9-10 and speed was 3 to 3.2 burned 434 calories and distance was about 2.34 miles

3 x 30,30,20 leg raises with 35 lb plate in the hand.
 
I hate those skinny ***got bars they have at my university...thats why I dont train there anymore.

The plates slide right off of them too so i had to use the collars
 
Pencil_Neck said:
I hate those skinny ***got bars they have at my university...thats why I dont train there anymore.

The plates slide right off of them too so i had to use the collars
Click to expand...


yea dude tell me about it...

Benching - the actual bench you lie on is too low and you have to unrack the bar from the two pre determined j hook things.. whch lowers your bench press up to 10%..

Squats- No boxers to train with bars are too "whippy"

Deadlift- the bars are rusted, they are too skinny and they dont break the ground good enough
 
Bench workout today

Shoulder warm up arm swings with 5 lb plates

Bar x 20
95 x 5
135 x 5
170 x 3
195 x 1
225 x 1
250 x 3 sets of 1 felt reallly good besides the elbow pain
255 x 1
255 missed weight was fine elbow pain just got a bit to sharp so cut it off..

No other chest or tricep work could happen the elbow was stll sore and hurting a bit but not nearly as much as last week.

cable rows
4 x 20,15,12,10 rep scheme worked up to 210

Lat Pulldowns
4 sets from 12-20 reps worked up to 165 or 180 i believe

Rear delt flyes
15 lbs x 15
20 x 2 sets of 12 reps

tried to do pure bodybuilding moves for chest didn't work pulldowns wouldn't work either... abs and cardio will be done tommorow morning.
 
WTF!!!????

do you by any chance go to sac state lol

That is the exact same problem I had for the bench, it was either too high to unrack or too low

I go to 24 now
 
Pencil_Neck said:
WTF!!!????

do you by any chance go to sac state lol

That is the exact same problem I had for the bench, it was either too high to unrack or too low

I go to 24 now
Click to expand...

haha nope its just a standard problem at every gym! If you tuck your legs, squeeze the shoulder blades all that you have to lift ur ass of the bench during lockout to make the bench feel the proper size! it sucks... what im doing right now is taking 90% of my max and working with that as my max and then whenever its max day i pay 5 bucks and go to a PL gym.

Side note today did empty stomach cardio and ab work.... tommorow will squat/Leg day
 
Squat day

Notes- So i was bored the other night read Tnations 5 signs you could be in trouble for a serious lifter... and hip mobility/stability i believe were horrible.. I beat the **** outta them doing stretches... Also watched so you think you can squat.

Squats
45 x 10
95 x 10
135 x 5
185 x 3
225 x 3
275 x 1
315 x 2
335 x 1
225 x 5

the rep scheme is weird because i usually go up to a single and do a drop set according to the 5/3/1 %s... however since last week i had to stop the squats at 185, i wasnt sure if i wanted to keep it down and work for reps or if reps would hurt and i would just need to do heavy singles instead.... so now i know the old routine will be back squat to a heavy single then to a heavy set of 3 or 5.... Upper back was rounding a bit so i did seated good mornings, and hamstrings need conditioned so i did glute and hams then cardio for 30 mins on a incline burned 300 cals
 
bench work from the other day

45 x 10
95 x 5
135 x 5
170 x 3
195 x 1
225 x 1
255 x 1
185 x 12
that was it this was a bench at home and now im having the opposite problem... my bench at home is above competition height and i was so use to benching on that with no leg drive and this was when i hit 270. However the benches on campus are too low and i HATE getting hand offs and my arch isnt good enough to where i can compensate for the bench being too low to the ground the highest i hit here was 255 (pretty easy) after multiple singles at 250. The best bench i had on a competition size bench was 275. So the plan is to ditch benching at home wont be doing that in the summer will be joining a powerlifting gym. Here at school for the next 3 weeks ill keep doing singles and work on getting a better arch and using a hand off. the 255 at home was light years harder then the one on campus i have a good feeing i could 270 here but i dont wanna keep working that close to my max.
 
Squat day today

Notes- Did the stretches for my hip took a good 20+ mins, diet was off being home for the weekend and yesterday was a breakdown day ice cream pizza wings etc... but on the pus side my weights mantaing at 202 will try to drop the eggs outta the diet replace it with something else and add another protien shake in...

Squats
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
340 x 1 deeper then last weeks 335 and the form im not too sure about depth was good im pretty sure.
315 x 3

Glute and Ham BW x 10,6,8

Ab rope pulldowns on knees 120,140,160 all were 25+ reps

STiff leg deads w/out the bar touching ground
185,185,225,225 all for 10

No cardio im 60 min cardio behind will probably hit that tommorow. I feel like i let the form slip a bit, just hard with no spotter trying to keep everything in check and not getting stuck, lower back was getting a bigger and bigger pump not sure why. ALso feel the inside hamstrings alot more following the so you think you can squat video. Thats why i did the stiff leg deads. Thats about it upper body assistance will be thursday hopefully i can squeeze it in or will do it friday
 
not much today

30 mins cardio incline was 10 and speed was 3.5 i believe burned over 300 calories

oblique bends with 45 pound plate 2 x 50 per side
leg raises holding 45 pound plate laying down did 3 sets supersetted hit about 70+

tommorow i wanna hit cardio and assitance work depends on how classes go and if i can skip some and if not i wil try to go friday since im traveling
 
Thurs was cardio 30 mins and abs and back work did
barbell rows 185,205,205,225 all 10+
lat pulldowns 4 x 10 135 to 180
Rear delt db flyes 3 x 15 20lbs
Face pulls 3 x 15 120 lbs
 
Bench day tuesday this was 5 days after the last lift and i started pink magic and prime yesterday. Tried to do singles on 255 which failed im not sure if im overtrained or if it was the ****ty bar today or if its the elbows making one side heavier then the other. So i am doin buckeye blast for a couple weeks
245x 1
235 x 1
215 x 3
200 x 4 started feeling good
185 x 6
175 x 8

The routine goes 8,6,4,3,2,1,4 had to alter it becausei started with the singles. After this i dod tons of tricep pulldowns and bicep work. I will do this again next monday. CNt wait for may to start powerlifting gym again. I want to be slotted for a 280 bwnch by june 1. Pretty pissed after this workout will do squat tommorow
 
needa catch up on this

Squats last Wed did my hip stretches and walked on the tredmill

45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
345 x 1 goo depth felt pretty good moderate difficulty coming out the hole.
315 x 3 were all good form and good depth last week the 3 one was horrible

Barbell step ups
225 x 3 sets of 5

Top Pulls (similar to stiff leg deads but dont let weight touch floor)
225 x 5
255 x 5
275 x 5
295 x 5
315 x 2 grip slipped on 3rd forearms were burnt

Ab work
 
tried benching again worked up to 185 x 6 and 225 x 1 both felt terrible so i scarped it did back work

iso lateral rows worked up to 3 sets with 6 plates total for 10 plus reps

lat pulldowns 3 sets of 15 with 135 did some rear delts and ab work some other random crap i dont remember
 
Max Effort monday back on matt reynolds westside routine as ill be back at a powerlifting gym by the time i need it which will be in 2 weeks

ME close grip incline
45 x 10
95 x 10
135 x 5
165 x 3
185 x 1
195 x 1
200 x 1 x 3 sets

Repetition work 3 x 6 with 170

Push Press
135,155,165 all for 5

Ez bar close grip tricep benches
3 x 20,15,10 with 45s 45+10s and 45s +15

Iso lateral rows
275 x 12
315 x 2 sets of 10

Lat Pulldowns
135 x 15
165 x 12

Bicep cable curls
3 x 12 120,140,160

Band Pull aparts 2 x 15

Rotator cuff work was done before and after and tons of stretching. feelin good
 
Squat day forgot to post from wednesday

warmed up with some mobility and flexablity and hip stuff

Squats
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
355 x 1 Highest i have gotten since late July/August pain free
315 x 4 No spotter or i could have gotten a 5th probably which woulda tied PR

Top Pulls
275 x 3
285 x 3
315 x 3 x 3

Step ups
225 x 5
245 x 5
275 x 5

heavy ab pulldowns on kneews with ez bar to keep stress of biceps/elbow
 
DE bench press

155 x 4 x 2 supersetted with plyo push ups off DBs 3 reps
dropped the last two speed sets to 135 which felt alot better moved alot faster

Standing barbell Press
95 x 10
105 x 10
115 x 8

Incline DB press
70 x 8,8,6

Tricep Ez bar Presses
115 x 3 sets of 10,10, 17 the first two sets were reverse grip

Iso lateral Row
3 x 12,10,10 with 315,345,375

Lat Pulldowns
150,165,180 for 12,12,10

Bicep Cable Curls 140,160,160 for 12-15 reps

Rotator cuff, Rear delt and stretching was done before and after.

Notes- Last time i did this routine i pushed the DE day weight too much, and skipped the speed bench so i tried to pick a weight which i could move fast. Did my shoulder press with a Wide grip pinky on rings to work the weakness. Did Incline Dbs because my incline sucks and reverse grip ez bar because i wanted stress of the shoulders and upped the back weights
 
ME bench day

Incline Close Grip
45 x 10
95 x 10
135 x 5
165 x 3
185 x 1
195 x 1
205 x 1 PR
215 x 1 broke PR !!!

rep work
185 x 3 x 3

Push press
145 x 5
165 x 5
185 x 1
205 x 1 (10 off PR but thats impressive for doing all the work before this lift)

Tricep pulldowns
3 x 12 with 140,160,170 almost the whole stack

Hammer Lat Rows
315 x 12
365 x 10
365 x 10

Lat pulldowns supersetted with Band Pull aparts
2 x 10-12 with 165

Cable Bicep Curls
3 x 12 alot of weight 170 was highest

rotator cuff work, stretching was done before and after workout thats it

Notes- Push Press is on heavy day shoulder press wider grip on light. Doing easy tricep work this week before i do board presses next week. Will switch to all shoulder press next week no Push Press. Will do barbell rows instead of hammer rows as well not sure about the max effort movement yet
 
DE bench Thursday

Bench Press
6 x 3 with 140 superstted with plyometric push ups
bar was moving as fast as last time, i still want that dominant control on the bench bar.

Military Standing Press
105 x 10
125 x 8
130 x 5
used a pinky on the ring grip which is a weakness that wide so im working that out..

skipped the DB presses because i wanna be fresh for going back to the powerlifting gym tuesday.

Tricep pulldowns
3 x 12-15 reps 130 140 was the weight range

Iso Lateral Hammer Row
365 x 3 sets of 10

Lat Pulldowns
3 x 12,10,10 165,180,180

Cable Bicep curls
5 sets of 10-15 worked up to the whole stack

Rear delts and some stretching forgot to do rotator cuff work =/! 3 days off then i will cut the volume down and focus more on powerlifting!
 
New gym today will be here threw august it was AMAZING

Notes- Stretched out with some bands gotta admit i was so excited to lift i slacked on the rotator cuff work and some stretching

Floor Press
45 x 10
45 x 10
95 x 10
135 x 5
165 x 3
205 x 3
235 x 1
255 x 1
265 x 1 used feed tho
265 x 1 PR no help legs were straight

Repition work
225 x 3
135 x 3,4,3 with 4 chains total on the bar

Chest Supported row
135 x 10,10 and then 160 x 9

Fat Bar Neutral Grip Lat Pulldown
2 x 10 with 140 something and 180 ish

Rear delt pull apart purple band 3 x 10

Fat Barbell curls 3 x 10 with 10s then 10s and 5s for 2 sets

No cardio or anything havent been eating enough still moving **** back home from school will do squat/deadlift Wednesday! feeeling good
 
Max Deadlift (standard bar)
135 x 5
135 x 5
225 x 3
315 x 1
405 x 1
435 x 1
470 came up little less then half way then dropped it, not upset tho previous best was 440. Ive pulled 465 with a "whip it" bar which is the competition deadlift bar used.

Block Pulls (below knee)
315 x 3
405 x 1
455 x 1
475 x 1
^used the whip it bar for these felt great caluses hurt like a bitch^

Reverse Hypers
90 x 12
3 x 10 with 180

Think im going to start doing Reverse Hypers block pulls and regular deads with competition bar and seperate them from squats.. that way the deadlift training gets more intense since i pretty much had a 4 month lay off since the campus gym wasnt even worth trying to deadlift at
 
DE Upper

6 x 3 135 + 50 lb chain

was very explosive form was awsome

Decline Wide Grip Swiss Bar bench
125 x 10
175 x 5
195 x 5
215 x 5
215 x 5
225 x 5

Shoulder Press Pinky on ring
95 x 10
105 x 10
115 x 10

there getting better with practice

T bar rows
135 x 12
180 x 10
160 x 12,10,10

Barbell Curls
55 + Chain for 3 sets
45 + Chain weight for 2 sets

stretching and rotator cuff done before and after! will probably board press monday
 
Max Effort Bench

45 x 10
95 x 10
135 x 5

3 Board
185 x 5
205 x 5
245 x 3
280 missed
280 x 1 was hard as hell

rep work
3 x 5 with 225

Fat Bar Neutral grip lat pulldowns
5 sets of 10-12 worked up to 168

rear Delt purple band
3 x 10

Rope Hammer curls using kettle bell
4 x 10 with 70

Stretched before and after lifts

Notes- Started of a good day then got a ****ing parking ticket living in virginia sucks ****ing ****! who the hell has school till 4? back where im from your out by 255.. Didnt know it was a school zone so now the fines doubled. Also elbows felt pretty beat up so i did the fat bar and different types of curls to keep the discomfort to a minmum.
 
Did a deadlift only day again after not having the Texas DL bar for awhile i need to get my deads moving

135 x 10
225 x 5
315 x1
365 x 1
405 x 1
435 x 1
470 x 1 PR but did hitch this tho
405 x 5 tied PR

Reverse Hyper
4 x 12 with 185

Spud ab pulldowns
4 x 12


thats it pulled back doing the deads, deffintely wanna add squats back in once the money comes and i can afford more trips i will do both on a seperate date
 
DE day

Speed Bench
135 x 6 x 3 with heaviest chain

impoved feet position a bit by moving up forward just a tad and really pushing toes into floor so i can ge the drive which helps rocket the bar of the chest

Decline Swiss Bar Press
195 x 5
205 x 5
215 x 5
225 x 5
235 x 3 almost hit the 4th

Shoulder Press standing
105 x 10
115 x 8
135 x 4 this needs work bad

Chest Supported rows
135 x 10
150 x 10
150 x 10
160 x 10
160 x 12

Barbell curls + Blue chain 2nd heaviest

stretching was done before and after, did all work with widest grip and not sure what my max effort movement monday will be
 
max effort monday went like **** worked up to 255 x 1 where it seems like i have been stuck at for 2 years literally pissed the **** off about this.. i floor pressed 265 cant bench it tho... weird, was told to work on pec strength and shoulder strength and to practice overloading it with pin presses and reverse band benches.. will see how that goes.. also did 4 sets of pec dec this day and a drop set of 205 x 5 and 185 x 10
 
ME lower Body

Wide Stance Below parallel
225 x 4
235 x 2 sets of 4 with 40 lb chain
245 x 2 sets of 4 with 40 lb chain

*hurt my wrist doing these definitely were hard with the wide stance and being well below parallel. I was given this routine by a very good young westside lifter in order to get my squat up to 405 by august.. His logic was improving hip strength by squatting wide will translate to stronger closer stance squat.

Deadlifts
225 x 3
315 x 3
405 x 1
440 x 3 easily PR for 3 rep

prolly the day my deadlifts felt the best ever point blank...

Block pull
405 x 2 from the smallest block u can imagine prolly a 3board height

These got intrupted by getting called out for not flipping tired that i said i wanted to try so flipped a 300 pound tire

Spud standing ab pulldowns 4 x 12+

and reverse hyper 3 x F 12,15,20 something like that with 45s per side

That was it for today feeeling goood!
 
Fridays Workout

DE bench
8 x 3 135 + chains (changed bench form and it felt AMAZING forms finally back)

DB Bench
1 x 5 elbows 90 degrees
2 x 7, 10 with elbows 45 degree

Military Press
95 x 10
115 x 10
130 x 8
130 x 7
^ something like that not too worried untill i can hit a 3 x 5 with 135^

lats T bar Row
5 x worked up to the last two sets of 45s x 2 and 1 x 25 pound plate per side

bent over rear delt rows
3 x 15 with 20s

pec dec
5 x 20 100-130 range
 
ME monday memorial day

Swiss Bar
35 x 10
125 x 10
175 x 5
195 x 3
215 x 1
235 x 1
255 x 1
265 miss half way up stalled

Incline Bench
135 x 10
165 x 5
175 x 5
185 x 4
185 x 2

was aiming for 3 reps at 185 hit 4/2 still equals 6 so not to bad would like to eventually hit 4 x 3 within the next two weeks of incline.

Chest supported rows
5 x 10 with 115 in plates

Rear delt orange band pullaprts 3 x 10

Barbell curls blue chain + 5 per side for 3 sets

Pec Dec
3 x 15 with 130 i believe


if im feeling good tommorow i will squat/DL
 
ME lower

Squats - was suppose to do wide stance low box squat but wow my hips were hurting i have to knock out these wide stance squats completely. ALso if i want to compete in raw federations i need to go even lower! so squats will probably go back to 5/3/1 starting next tuesday

Deadlifts
225 x 3
225 x 3
315 x 3
405 x 1 (put on ****ty gym belt at this time)
455 x 2 PR for a double, felt like i coulda had 3 which is damn good since my biceps hurt like hell from yesterdays curls. debating over another 3 week cycle of 5/3/1 or to take a week of and max 475

Seated saftey bar good mornings
5 x 10 with Bar, 85, 95, 3 sets 115

Reverse Hyper
3 x 12 with 225

hanging Leg Raises 16,14,12 and STick twists 2 x 50

thats it 4 out of next 5 days off will fix up routine even more and look forward to kicking it into even higher gear
 
DE bench Press

Notes- woke up late, had to really push myself to not sleep in and go tommorow. Empty stomach only drank a spike. Got there pretty fast

Bench Press
135 x 7 sets of 3 with Silver + yellow chain = 217 counting bar weight

DB Bench
95 x 3 WTF? idk what happened
95 x 5
95 x 7

Military Press
3 x 5 with 135

Chest Supported rows
3 45's x 3 sets pf 5,6,6

Pec Dec superseted with Black Mini band pulldown 3 x F

Thats it. Will go back to M/W/F and possibly consider a deload week with lots of sled draggging
 
Max effort bench

Reverse Band Bench (orange bands)
*warm up without bands*
2 x 10 bar
1x 8 95
1 x 5 135
Bands now attached
225 x 2
275 x 3
315 x 1
315 x 2
315 x 1
315 x 1
325 x 1

Incline Bench Press Pinky on ring
175 x 5
185 x 3 reps x 4 sets

chest supported rows
2 45s and 25 for 10
5 x 6 with 3 45s

Swiss bar curls
used all grips did 5 x 12

Pec Dec 3 x 20

Bent over Rear delt flyes
3 x 12 with 20lbs

stretched before and after workout felt great, Will probably cut max effort movements down i feel like without a very high bench i dont need many movements.. I will keep Inclines wide grip, DB benches and Military press as my 2nd movement of the days and always hammer lats to help of the chest strength
 
Squat/Deadlift day

Squats Monolift
45 x 10
95 x 5
135 x 5
185 x 3
225 x 2,3,3,3
250 x 3

^well first meet on oct 23 will be an SPF meet and parallel too judges for the SPF are apparently ass on the ground, so i had to get use to going even lower. I have no problem walking it out the rack so using a monolift was a non issue. But having my form broke down every rep helped a lot as i widened my stance got lower in the squat used my abs more which made my belt work better. I will keep doing triples and doubles and heavy singles every week till it stops working

Deadlift
225 x 3
315 x 3
felt great up to now
405 x 1 hard? wtf
440 x 1 Hard again bar didnt have much whip too it. even tho it was the whip it bar
475 x 1 PR felt very smooth and prolly had a good 5 more pounds cant imagine how it would have worked if i deloaded and went for a max !

Reverse Hyper
3 x 12 with 225

SPud ab pulldowns
3 x 12 with 48

^ couldnt do one proper form glute and ham raise im not sure if it was because i didnt have shoes on (wore flip flops since i didnt need shoes to dl/squat anyways)

Friday will be DE upper body, maybe thursday if i recover well
 
DE upper did it friday extra day off usually do this on thursday

*indian clubs purple band stretch, rear delt pull aparts double red minis*

Bench Press
135 + Silver and yellow chain 6 sets of 3
added blue chain 3 reps
added red chain 2nd heaviest for 3 reps
added every chain for 3 sets

^every one was moved with great speed^

DB Bench
100 x 4
100 x 5
100 x 6

hit my goals once again which was 15 total reps

Shoulder Press
135 x 3
140 x 3
150 x 3 PR

Lat Pulldown ( palms in bent bar idk what its called )
168 x 3 sets of 12

Pec Dec
2 x 20+ 110 pounds

rear delt
Balck thick band pull apart
3 x 12

Stretching and done max effort bench monday will probably be reverse band again
 
Max effort bench

45 x 10
135 x 5
185 x 5
225 x 3

Added Orange elitefts bands reverse band bench

275 x 3
295 x 3
315 x 1
340 x 1
315 x 2
315 x 2
315 x 1 shoulders came untucked and this rep was hard

Chest supported rows
3 plates for 7.8.8 reps felt way beat up doing these in the elbows

Pec Dec
3 x 20+ reps with 100 lbs

Reverse Flyes
3 x 12 with 20 lbs

No bicep or rep work with off the chest strength because i was too beat up
 
Squat/Deadlift

PVC pipe rolling, hip circles and leg swings as warm up and some treadmill walking

squat
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
250 x 3
275 x 2 (had 3 in me i guess the 2nd one didnt break parallel and my spotter started saying somehing so i racked it)
275 x 1 got low enough but form was off im not too sure i agree with what i was told about not arching ur back when u unrack the bar?

stopped there hips were feeling it but i feel like i can keep going up 10 pounds on singles a week since the strength is there i just need flexability and form work

Deadlifts
225 x 3
315 x 3
405 x 1
435 x 3 needed 4 to have a precieved 485 max but wasnt feeling em today i have skipped 2 deloads one is deffintely needed!

GLute and Ham Raise
3 x 12,10,8 with BW with good form

Reverse Hyper
3 x 12 with 225

Spud ab strap pulldowns
3 x 15

done
 
DE bench day Friday

*indian clubs, Purple band stretch* should have warmed up more but had downed pre workout and was antsy to start and traffic held me back awhile the chains to attach to the bar were messed up etc..

Speed Bench
7 x 3 with 165 bar weight and 50 lb chain (more on the floor then desired but the chain links were messed up )
bar speed was AWSOME

DB Bench
105 x 4
105 x 5
105 x 4

^ these are really hard when i chain bench first as they fly of my chest but lockout is a real struggle since triceps are fatigued, esp since i use a almost triangle DB bench type grip^

Shoulder Press
115,125,135 all for 5 this was the deload week next week is 5.3.1 and 2 singles

Dizenzo rows with palms ingrip
4 x 12 with 96 ? pounds cant remember

Barbell Curl
95 x 10
115 x 8
125 x 8
dominated these cant wait to hit the 135

Rear Delt flyes with pec dec machine 60 pounds 3 x 12good stretch

Chest press with green elitefts band behind back 25,25,15 reps

3 x 15-20 ab pulldowns spud attachment
 
subd. i like your style #nohomo
 
ME upper body

Incline Bench Pinkies on ring
95 x 10
135 x 5
165 x 3
185 x 1
205 x 1
215 x 1
225 x 1
225 x 1 PR almost had the bar fall forward on the first rep thats why i did a second

Orange Reverse Band Benches
225 x 5
275 x 6
285 x 4
295 x 3

Dizenzo Rows
5 x 10-12 96-110 lbs

Rear Delt machine
3 x 10 with 80 lbs

Chest Press 3 x 25 with fat green elite band.

Notes- Im trying to deload without actually deloading did light back (dizenzo rows) last two workouts, did light shoulders all last week. Only doing curls once a week. Taking deadlifts off this week as well will eventually have to take a week of the heavy benching Hopefully i hit 275 then take off a week
 
Squat deadlift day

* afternoon workout, did leg swings hip circles for warm up and pvc pipe rolling for lower back*

Squats
45 x 10
95 x 5
135 x 5
185 x 5
225 x 3
255 x 3
275 x 1
300 x 1 PR for depth and executing a legal in the SPF meet i will be entering Oct 23. Felt pretty good 315 could have been done as well

Skipped Deadlifts today

Leg Press
350 x 10
530 x 12
730 x 10 reps x 3 sets

Saftey Bar Good mornings
4 x 12,12,10,10 with 65 lbs, 95 lbs,115 for the last two sets

Glute and Ham Raise
2 x 12,10 too fried to do the next

Reverse Hyper
3 x 12 with 225

Spud AB pulldowns
2 x 20

Thats it wow im BEAT! friday will be DE upper body
 
DE bench from friday

6 x 3 with 165 bar weight + silver and yellow chain roughly 75 pounds total

Db Bench Palms in
105 x 5
105 x 5
105 x 4
theng got pissed i missed a 5th rep and did like 3 more sets of 3.2.4 shoulder felt a bit tweaked

Shoulder Press
135 x 3
145 x 3
155 x 3

Seated Bent bar rows
5 x 10-12 dont remember the weight

Rear Delt
5 x 10 palms facing each other

green band chest press 3 x 25

abs
 
Max effort Upper

Swiss Bar Press
125 x 10
125 x 10
175 x 5
175 x 5
195 x 3
215 x 1
245 x 1
265 x 1 PR
215 x 6
195 x 6 outter most grip
185 x inner most grip

Swiss Bar rows
125 x 10
3 x 8-10 with 175

Dizenzo Rows
3 x 20 with light weights mainly for rear delts

Ab stick twists to failure and leg raises with spud straps each one was 20 + reps

Notes- tried to focus on keeping the shoulders FRESH no pressue on the AC joint at all, will try to do the same for the DE this week not to sure how tho. Also nearly every way i calculate a max i should be around 275 where i have plateaued at forever. Probably do Floor press DB Press then max out the 3rd week
 
Squat Deadlift day

*Leg Swings, PVC pipe rolling and Hip circles*

Squat
45 x 15
95 x 5
135 x 5
185 x 5
225 x 3
250 x 1
275 x 5 PR for this depth and had at least 2 more in the tank.

Will try to hit 315 next week

Deadlift
225 x 3
315 x 3
405 x 1
435 x 3 better and easier then last weeks missed the 4th started with the bar too far out in front, will work on doubles and triples the next couple weeks. Lower back was still sore from swiss bar rows

Leg Press
3 x 12 with 495 used a 45 plateless right side trying to strengthen left leg thats the hip that sometimes feels weaker

Good MOrnings with saftey bar
2 x 10 with 115

Reverse hyper
3 x 12+ with 225 will bump these up next week

AB strap pulldowns 78lbs for 15 reps x 3 sets


Thats all will figure out my DE workout sometime soon shoulder feel great after not putting pressure on em by using the swiss bar monday
 
DE Bench

6 x 3 with 165 + 70 some pounds of chain

* this went welll reps were fast but back was sore still from saftey bar good mornings and a deload is needed so they were kinda uncomfortable also was getting use to how tight my wrist wraps were*

DB Bench Palms in
110 x 3
I could tell here i needed a deload my elbows didnt have that fire in em to push the DBs up!

Shoulder Press
115 x 5
135 x 3
165 missed
160 x 2
165 x 1
170 miss
170 x 1 but used a bit of legs

Chest Supported Row
3 plates x 8 reps for 4 sets all were pretty good controlled

Dizenzo Rows
4 x 12 with 85-95 lbs

Pec Dec
3 x 25 with 100 lbs straight bodybuilder super slow reps

Hanging Knee Raises
2 x 25,20

1 set of stick twist for obliques and 3 sets of shoulder dislocations with the stick. thats all i think ill max out next friday! depending on feel! will will work Squat/DL this week
 
Max Bench Press,

* warm up was indian club swings, purple band stretches, rotator cuff extentions, static stretching*


Bench Press
45 x 10
95 x 8
135 x 5
185 x 1
205 x 1
225 x 1
250 x 1
275 x 1 PR finallly got over this obsticle of never being able to hit 275 this is 20 pounds above my max in Late May! Hopefully by late october i can hit 285. form felt spot on

Swiss Bar Floor Press
175 x 10
175 + 2 blue chain x 6
175 + 4 blue chains for 3 x 3

Barbell Curls
115 x 10 reps, 8 reps

Pec Dec 3 sets and rear delts 3 sets, 2 sets black mini pull apart and pulldowns

* was thinking to just max today thats it but felt great i kept going skipped back work which im still trying to deload some what will continue that next week might try to squeeze in a DE bench day this week if i feel good*

thats all for today
 
Squat Deadlift

Notes- Leg Swings, PVC pipe roll and hip circles both directions to warm up, and i could feel it right here hips were too pumped up didnt feel good used a different squat rack, hips felt sore using normal stance it was harder using a closer stance etc, felt like i was gonna need to do singles so i did that..

Squat
45 x 10
95 x 8
135 x 5
185 x 3
225 x 1
255 x 1
285 x 1
315 x 1 had a little help from the spotter keep chest up but depth was nailed
315 missed had the spotter help a bit getting it up in no way will i count this as anything positive other than it not feeling like 600lbs when i unracked it

Deadlifts
225 x 3
315 x 3
405 x 1
460 x 1
435 x 3 same three weeks in a row now was gonna try to double 465 but that was too heavy kinda pussed out to go for it again after struggling the first rep, but on the positive i hit 435 for a triple wtih damn good form instead of just stiff legged rip of the ground i usually do.. Although im stronger that way ha

Saftey Bar good mornings
115 x 8
125 x 5
135 x 5

Glute Ham Raise
Bw x 7 reps only did one set hamstrings were fried i know pathetic, but this will be built up back at school as i dont have anything to hit the hamstrings

Reverse Hyper
3 x 15,12,20 with 275

Spud Ab Strap pulldowns 3 x 72 for 12-15 reps

Thats all for today, needa understand that i cant max out every week on deadlifts and will have to tweak my form a bit and even tho i thought i was squatting right not untill this summer do i realize how low i really need to go and i cant expect gains as fast as i do i needa see the big picture
 
max effort upper

Notes * probably not the best idea after doing a flat bench max wednesday and accesory work but did it anyways, Indian club and purple band choked for streteching*

Floor Press
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
255 x 1
275 x 1
275 x 1 with spotter help!

Reverse Band Bench
275 x 5
295 x 3
315 x 3 last 2 had somewhat of a spot on

Lat pulldown Neutral fat Bar
5 sets of 10-12 probably 4 working sets first set too light

Rear Delt and Pec Dec 3 sets of each tried to do a little heavier weight each set to failure

last note- spotter was a bitch too touchy i had 275 1/2 inch from lockout on the floor he didnt help but he touched it when i was racking it jsut kinda pisses me off overall strength is BOOMIN! im loving it
 
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