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Keepin it simple Wendler 5-3-1 Log

Well where to start off today sucked caught the slutty now ex gf in a lie and it unraveled and were done, wish i coulda broke her heart and not feel like she pulled one over on me..she was talking to someone else oo welll whatever got more important things in life to worry about.. Training sucked today off course i caught her in her lies right in the middle of my training

Squat
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
260 x 1
295 x 2 needed help on both

Deadlifts- tried too follow dave tates video and wow hurt my lower back ****ing sucks idk how i will arch friday in the bench
135 x 3
225 x 3
315 x 3
405 x 3
435 x 3 pulled back hurt like helll needa re evalute everything for lower bdy training ****ING WORST DAY EVER
 
Skipped DE day to get a bit more upper body deload

Max Effort upper monday

Bench Press
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
Added reverse band orange
275 x 3
315 x 1
355 missed

This was uppsetting, first of all i meant to try 345 not 350 but i added the plates wrong and 2nd of all ive just used this too much as a max effort it was already the 3rd time and also used it quite a bit as rep/assistance work.. WIll put this on hold for a bit

Incline Close grip
135 x 8
185 x 5
195 x 5
205 x 3

Lat Pulldowns
4 x 10-12 reps 168 was the highest i went
2 x 12 with 96 dizenzo rows

3 sets of black mini band pullaparts and 2 sets of slight incline flyes with 15,20 lbs 15 reps each


thats all will skip deads and squats wed and just do assistance stuff
 
ME lower Deload

Top Pulls (similiar to Stiff leg deads)
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5

Leg Press
550 x 2 sets of 12
640 x 3 sets of 10

Glute and Ham Raise
3 x 5 BW but these were very explosive and good form

Reverse Hyper
3 x 12 with 275

Broom stick stwists to failure 1 set, Hanging knee raises 1 set of 20 and 2 sets of spud pulldowns with 15 reps


Thats all i might dio DE upper tommorow if not the regular friday it is
 
DE bench friday

6 x 3
165 + chain yellow and silver

DB Bench
90 x 15
*basically doing a one set rep out to stay fresh for shoulder strength but still work a heavy pressing movement to help of the chest*

Shoulder press
135 x 3
145 x 3
155 x 3

Chest Supported Row
3x 10 with 3 45s per side

Barbell curls
95 x 12
115 x 10,10

Dizenzo Rows
3 x 12

Pec Dec 3 sets to failure high grip
Abs Leg Raises 2 sets to failure and 2 sets of ab strap pulldowns..

Max efffort close grip incline on monday hoping for 240
 
Max effort bench

*running on little sleep got a good stretch in felt great*

C.G Incline Bench
45 x 10
95 x 10
135 x 5
185 x 3
205 x 1
225 x 1
240 x 1 PR last pr on this was 215!! smashed it prolly had 245 in me on this

Floor Press Swiss Bar
185 x 3 sets of 4 with 72 pounds of chain (silver and yellow)
185 x 17 straight bar weight

Lat Pulldown Fat bar neutrual grip
4 sets of 12 reps

Dienzo Rows
3 or 4 sets of 12

Black Band Pull aparts 2 sets for rear delts and 2 sets of pec dec

2 sets of 25,15 leg raises and broom stick twists for abs

Overall keeping the Incline and floor press up and working on military press DB bench and wide grips on max effort to raise all strength level man with the plan!! right here

only negative is gf dumped me and didnt eat hardly at allll today
 
Squat Deadlift day

*stretches from tnation for hip flexors and pvc pipe rolling and leg swings*

Squats
45 x 10
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1

275 was deep enough didnt go for 3 on 250 because my hips were sore, yet didnt wanna push it too far

Deadlift
135 x 3
225 x 3
315 x 3
405 x 1
455 didnt budge
425 x 1

weirdest deadlifts ive had in awhile, the form was spot on and felt perfect. 405 came up really easy for 405 however 455 didnt budge, my back taht i strained 2 weeks ago still felt tweaked that might be it will try again next week with the newer deadlift bar

Glute and Ham Raise
3 x 12,10,9 bodyweight

Reverse Hypers
3 x 12 with 225,225,135 trying to pump blood into the injured back... thats all for today form felt great weights werent impressive struggling with 50 pounds below my max on deadlift kidna hurt the ego
 
Hey man, new to your log. What program are you following now? (Looks like Westside, is this so?) At any rate, I might be misinterpreting the last 2 pages but I feel like you do a lot of 1RM work for bench and could benefit from sticking with working on triples and doing a 1RM less frequently, like once per mini cycle (like between deloads). Just a thought.

Aside from that, keep up the hard work!
 
Torobestia said:
Hey man, new to your log. What program are you following now? (Looks like Westside, is this so?) At any rate, I might be misinterpreting the last 2 pages but I feel like you do a lot of 1RM work for bench and could benefit from sticking with working on triples and doing a 1RM less frequently, like once per mini cycle (like between deloads). Just a thought.

Aside from that, keep up the hard work!
Click to expand...

Im following Westside for the Upper body and the 5/3/1 for the lower basically on lower body days i take the highest set be it 5 rep 3 rep or 1 rep and do that for squats then Deads. I deload based on feel and upper body wise i have never been a fan of the triples i think you benefit the most straining for a max, thats why you rotate the exercises instead of sticking with the same one, I think the triple idea has become popular by DeFranco but he is working with athletes whos 1st goal is to be better at there sport. Ive never missed a PR since may since i have been doing this raw westside routine. Im following something very similar to Vincent Dizenzo road to 600 raw. the Basic template is

pick 4 lifts you max out on and these should be your weakest lifts
Then do some sort of repitition work of your ME movement for the next week to get the feel for it
5 sets of Lat Pulldowns
3 sets biceps (optional harldy ever do em)
Rear delts and Pec dec ( was recommended since of the chest strength was real weak and it actually does work)
Abs

DE day looks like this
6 x 3 speed bench with chains
1 set of max reps db bench
5/3/1 shoulder press reps and weight
Lats (some type of row)
Biceps/pec dec/rear delt work (will skip pec dec and bicep if i feel too beat up)
 
couple notes- skipped DE friday was on vacation got sick didnt get to do ME monday had to wait till wednesday here is how it went

*rotator cuff extentions, Indian club swings, Purple Band Stretches*

Wide Grip Bench pinkys on the ring
45 x 10
95 x 10
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
260 x 1 PR by 5 pounds, wish i would have gone 265 felt great

Wide Grip bench 3 second pause
185,195,205,225 all for 3

Fat Bar Neutural grip lat pulldowns
4 x 12 186
1 x 8 198

Rear Delt DB flyes
20 x 12
25 x 2 sets of 12

Pec Dec high grip
110 x 25,25,15

Abs Leg Raises spud straps
33,35 reps 2 sets

Felt Great, I have swiss bar max and i believe wide grip incline max to go then im donig a regular grip max out b4 i have to leave this amazing gym! hoping for 285 by then!
 
brownstown89 said:
Im following Westside for the Upper body and the 5/3/1 for the lower basically on lower body days i take the highest set be it 5 rep 3 rep or 1 rep and do that for squats then Deads. I deload based on feel and upper body wise i have never been a fan of the triples i think you benefit the most straining for a max, thats why you rotate the exercises instead of sticking with the same one, I think the triple idea has become popular by DeFranco but he is working with athletes whos 1st goal is to be better at there sport. Ive never missed a PR since may since i have been doing this raw westside routine. Im following something very similar to Vincent Dizenzo road to 600 raw. the Basic template is

pick 4 lifts you max out on and these should be your weakest lifts
Then do some sort of repitition work of your ME movement for the next week to get the feel for it
5 sets of Lat Pulldowns
3 sets biceps (optional harldy ever do em)
Rear delts and Pec dec ( was recommended since of the chest strength was real weak and it actually does work)
Abs

DE day looks like this
6 x 3 speed bench with chains
1 set of max reps db bench
5/3/1 shoulder press reps and weight
Lats (some type of row)
Biceps/pec dec/rear delt work (will skip pec dec and bicep if i feel too beat up)
Click to expand...
Oh ok. I just thought you were saying you were stalling on your maxes, but I must have misunderstood what you were saying. If you're hitting your goals then that's great and keep at it!
 
i had stalled in my maxes for a long time it was because my form was off. and i was not truely understand how to set up a westside style workout. Now that i do i feel like im progressing great. However my deadlifts are coming to the point where im goign to have to program better and simply going for 5,3,1 rep max every week wont cut it... Same with Squats heavy singles week after week wont work. Im still researching what type of programming would be best for my squats and deads.


today Dl/Squat day
* hip circles one leg up on bench stretches and pvc pipe rolling for lowere back*

Squats
45 x 10
95 x 10
135 x 5
185 x 1
225 x 1
275 x 1
285 x 3 singles 1 was cut too short..

Deadlifts
225 x 3
225 x 1
315 x 1
405 x 1
445 x 1
Thats it backs still a bit strained so didnt push it or fry it with additional reps.

that was all today got to the gym a bit late, and took a while to get threw all this as i was sick and was going near maximal level so i needed additional time to recover might go in for a assistance day for legs this weekend.
 
Took a couple of days off Since im trying to plan my max flat bench press to be 2 weeks from now.

*hungry when i lifted havent been eating enough,Gf problems and was suppose to Max Wednesday not Monday*


Swiss Bar
Bar x 10
125 x 5
175 x 5
175 x 5
215 x 1
245 x 1
275 miss badly
270 barely missed form was 110% perfect felt my back cramp feet pushing hard everything if i tried this fresh i think i woulda had it.

Incline wide grip (pinky on ring)
135 x 8
175 x 3
185 x 3
195 x 3
210 x 3

^ above will be my max effort work for this next monday along with board presses to help the sticking point i had with the swiss bar^

Fat Bar Neutural grip pulldown
4 x 12,12,8,8 worked up to 204 suppersetted with black mini band pull aparts.

2 sets of pec dec 120 and 90 lbs 25 reps each
 
Squat deadlift day

*sore shoulders from incline benching, pvc pipe roll hip circles, leg swings, split stretches to warm up*

Squats
45 x 10
95 x 5
135 x 5
135 x 5
185 x 5
225 x 3
*done these sucked all felt painful in the hips idk why i cant even hit little weights on squat a week after i go heavy, need to figure this out*

Deadlifts
225 x 5
315 x 3
405 x 1
455 x 1 20 lbs of PR but this felt pretty easy backs healing form if i can even call it that is back and ill start the 5/3/1 programming for this after a deload next week.

Saftey Bar Good Mornings (arched back slight knee bend)
65 x 10
115 x 10
135 x 5
155 x 5

Reverse Hypers
3 x 12+ with 295

Ab Pulldowns
3 sets 25,18,12 72 was the highest i used.

Overally happy with deads need to figure something out squats.
 
DE Bench Press

*still not fully recoverd from mondays max swiss bar and incline wide grip rep work, stretched out with purple band, indian clubs all sorts of stuff*

DE Bench
7 x 3 with 135 lbs plus 215 in chains (Feel like my lockout needs more work than off the chest strength, never thought id see the day)

DB Bench
1 x 8 with 100lbs this was to failure wrist was really acting up so i couldnt rep it as fast as i needed and overloading the chains made locking out this very hard

Shoulder Press
115 x 5
145 x 3
175 x 1 with leg drive

Chest Supported Rows
4 x 5 with three 45s and a 10

Pec Dec
3 sets and rear delt Black Monster mini and red mini band too failure 25 reps x 3 sets

Monday will be incline max and Board presses, will max out on flat bench the Monday after 285 is the goal. Swiss Bar and Reverse Band was my max effort lifts that didnt go up this rotation. otherones went up 10+15 lbs. Swiss bar would have went up 5 lbs if i went for 270 first and not 275 and also if i had taken the full 7 days in between ME. Overused reverse band as an assitance movement so i will deffintely try a 285 max in 2 about 10 days! pretty excited.
 
Max Effort Bench

*Notes, pretty hungry when i woke up, was running on little sleep, wasnt sore at all tho used purple band to stretch with*

Incline Wide Grip pinkys on ring
45 x 10
95 x 10
135 x 5
185 x 3
205 x 1
225 x 1
240 x 1 PR 15 lb

Board Presses
225 x 5
255 x 3
275 x 1 missed the 2nd rep i HATE these they always feel 10 x harder then a regular bench press, used it to get the feel of the weight for next week

Fat bar Lat Pulldown Neutral Grip
4 x 12.12.10.10 with 196,206 2 sets each

Rear Delt Pulls with straps
4 x 15 80-90 lbs on these

Pec Dec 2 sets of 30 with 110 high and low grip

Planning to skip DE friday and do a squat/deadlift day wednesday and shut it down and max monday! Take the rest of the week off and August 29th start everything back up
 
Squat/Deadlift

Notes- stretched out really good leg swings, hip circles, PVC pipe and couple others from tnation

Squats
45 x 15
95 x 5
135 x 5
185 x 3
225 x 3
275 x 2 with belt proper depth shoulda went for 3 but these felt kinda hard i pussied out, actual max is right at 300 on a good day squat needs alot of work. Will run the 5/3/1 for powerlifting without heavy singles because im using 100% of my actual max

Deadlifts
225 x 3
225 x 3 sumo
225 x 3
315 x 3
410 x 2 working set felt great probably could have hit 6 reps

Glute and Ham Raise
3 x 5 with body weight
*gonna take this as a good sign that i used alot of glute/hamstring strength in my squats and deadlifts today instead of lower back

Reverse Hyper
3 x 12 @ 295

Spud Ab strap pulldowns
20,15,10 @ 60,70,90 ish pounds

Last deadlift and squat at this gym, leaning towards joining a powerlifting gym and sucking up the hour drive down there from school. Deadlift #s plugged in for the 5/3/1 is for a max of 455 long term goal of getting 500 by next summer shouldnt be hard if i keep training smart thats onyl 25 pounds of my max it could possibly happen by winter break. Wont rush it though, Monday is a 285 bench attempt!
 
Max effort Upper

*Notes- purple band stretch, rotator cuff warm up circles and extentions*

Bench Press
45 x 10
95 x 5
135 x 5
185 x 3
215 x 1
235 x 1
260 x 1
285 x failed at lockout,
280 missed

First atempt at 285 not sure what happened my wrist kind of gave out and the bar came down too far forward and too fast rebounded nicely and where i missed it at was higher than a 3 board, and 280 woulda been mine if i tried it first, was just outta gas on this one. Overall not to mad at all will probably take a nice 8 week cycle threw my lifts and try for 290,possibly doing a meet. Last workout at this gym next two will be at a commercial gym which will make the deadlifts a bitch!
 
Wednesday did Deads and Back- as my friend is a bodybuilder he hs to do back with deads and i havent seen him in awhile so i trained with him.

Deadlifts
135 x 5
225 x 5
275 x 3
315 x 3
385 x 3 was pissed it was at a commercial gym should have used wraps and not the most rusted bar at the gym
425 missed
this got me furious then i got a real bar and used straps and hit 425 x 2. im good for 30 more labs with the Deadlift bar and chalk so this matched my pr of a 455 double

Chest Supported Rows
2 45s x 15
2 45s and a 25 x 10
3 45s x 8 reps

Lat Pulldowns
3 x 15 light

High Rope pulls 2 sets to failure this was it
 
Chest was very sore today, it was hard to get into postion to hold the squat bar not sure why im guessing its because the bench on campus are soo damn low to the ground that my shoulder rotation is a bit more than needed. Anyways stretched out real nice and first squat session on campus went well.

Squats
45 x 15
95 x 10
135 x 5
185 x 3
225 x 1
250 x 4 was suppose to go 5 been missing the 5/3/1 by one rep per week. my one rep maxes are usually better so will see what that turns out to be next week.

Hammer Srength Front squat machine
two 45s per side for 5 x 10

Knee Raises 100 reps 3 sets

Cardio
20 mins low intensity incline tredmill

I NEED some sort of quad work but want a fresh lower back for deadlifts in a couple of days so i figured 5 x 10 would be ideal for size and to keep the tension on quads. Deadlift days i hit alot of hamstrings so i figured the seperating squats/deads would force me to do cardio and more quad work. thats all for today
 
Thabk you my friend it sucks when you stall for years but now i feel like ive broke thru!
*purple elite band stretch*
Fridays de bench
185x3
185x3
165x3
165x3
shut it down after this didnt feel productive wont speed benvh without chains as it doesnt really help i feel too much extra stress especially without proper benches.

Decline close grip
185 x 5
205 x 5
215 x 5
225 x 5

Kroc rows
100x 20
120 x 20

Rear delt flyes
3x12 25lbs

Db incline
17.5 x 3 sets x f

Thats it from friday made a new plan for assistance day no more speed benches flyes just dont feel right but i do need tricep strength so ill keep that my main focus of this day
 
Max effort upper

Purple band stretch

Db bench
50x15
70x10
90x5
100x3
115x4 last rep needed help not much pr here
100x9 pr for reps

Neuteal grip pulldowns
165 x15
180x12
195x10
210x8

Decline tates
35sx3setsx15,12,15

Face pulls
3x25 with 100

Cable chest squeeze things
3 x 20 40lbs 50 then 40 again

35 min walk intermediate by tim heridques pn tnation
 
The plan was too just kill squats today and get em out of the way hips were kinda sore from the cardio yesterday, stretched out decided to do cardio and squats today, workout started ****ty as the power rack was uneven and the ground was wet stupid campus gym. but u gotta make the best outta it people train in alot worse conditions..

Squats
45 x 15
95 x 10
135 x 5
185 x 1
225 x 1
255 x 1
285 x 1 pretty sure i hit depth had no one to watch but even if i didnt wouldnt have been by much, not a PR but happy with this

Sumo Deadlifts
225 x 5
315 x 5
365 x 3
385 x 1

So i was thinking my hips are my weakness and they would be used big time in sumo deads also sumo forces you to use your legs more which i dont do on conventional and it puts you in a squat like position. Factor that with my weak squat i feel like these will be benificial

Ab tricep rope pulldowns
80 x 20
100 x 10
cramped up after this the gym is a ****ing sauna it sucked, on the plus side met someone who will powerlift with me on campus and has a higher bench so he can push me this will be a great thing! thats all for now will prolly do the cardio walk tommorow hopefully it promotes blood flow and recovery like it says
 
Thanks for the props not tryna talk myself up but this bars were ridic ****TY bar brown as hell and im gonna do this cycle at 415.. so that would mean around winter break or a little after i should be pulling a 500 sumo if it all goes well. ill really hammer the assistance work and get this going. Thanks for the props!

Assistance day
Decline Close Grips
135 x 10
185 x 5
205 x 5
225 x 5 x 2 sets

Shoulder Press
3 x 5 with 135
*alot harder doing these after heavier benches and also the bars a bit different*

Decline Tates
45 x 3 sets x 12,12,8

Kroc Rows
1 x 20 with straps 125 felt harder than last week

Cable Flyes
3 x 20ish reps all types of angles

3 x 15 inverted rows ? i think there called on a smith machine.

Thats it for the day will try to squeeze in at least one cardio this weekend.. monday max effort CLose grip in cline reallly hammering the Tri's thats it for now
 
Max Effort Upper

Incline Close Grips
45 x 10
95 x 10
135 x 5
185 x 3
205 x 1
230 x 1
245 x 2 singles needed help at the very top on both, Would have been a 5lb PR

Rep work
195 x 5 with a 1 second pause
225 x 2 missed 3rd rep
220 x 2 sets of 2 just could not muster a 3rd rep

High Pin Presses
225 x 5
275 x 3 sets of 3 with last rep help for about 10 seconds each time

Neutral grip Lat Pulldown
3 x 12,10,10 with 195+ brick add on whatever it ways

Rear Delt purple band pull apart 3 sets of 20

DB Flyes
20 and 22.5 dbs x 12 reps each still feels real weird dont get a pump

NOtes- Stretched out using purple band, lift atmosphere was great however the ****ty equipment is taking pounds away from my lift. I guess needing help on the ME lifts today will put to test the whole theory of "the strain is what makes you gain" Floor Press and then ill do a wide grip bench max for me thats pinky on the ring. Next True max will probably be thanksgiving, or late october.
 
Once again life kicked me in the balls, GF wanted to go on a break got a nasty cold/flu didnt eat for about 2 days in a row diet went to hell.. Got in here today tho. Stretched out and Squat and Deadlift days started

Squats
45 x 15
95 x 5
135 x 5
185 x 3
225 x 1
250 x 5 pretty sure its a PR

Sumo Deads
225 x 3
315 x 3
355 x 5 PR

Power Hack Squat
2 45s x 10
2 45s and 25 x 10
3 45s x 10

Hanging leg raises with 20 lb db 20 reps 15 reps 20 reps

thats it no cardio little assistance work per JIM WENDLER for when your stressed.
 
brownstown89 said:
Once again life kicked me in the balls, GF wanted to go on a break got a nasty cold/flu didnt eat for about 2 days in a row diet went to hell.. Got in here today tho. Stretched out and Squat and Deadlift days started

Squats
45 x 15
95 x 5
135 x 5
185 x 3
225 x 1
250 x 5 pretty sure its a PR

Sumo Deads
225 x 3
315 x 3
355 x 5 PR

Power Hack Squat
2 45s x 10
2 45s and 25 x 10
3 45s x 10

Hanging leg raises with 20 lb db 20 reps 15 reps 20 reps

thats it no cardio little assistance work per JIM WENDLER for when your stressed.
Click to expand...

damn nice workout! 2 PRS!? Mean and they are the 2 (in my opinion) hardest lifts!? sweet man! REPS
 
Thanks man! although it was not as sweet as it sounds as sumo is new to me so everything is a PR lol 375 for a triple is gonna be my next attempt. squats will be 275 x 3 that will put my maxes right around 300 squat and 415 sumo dead and thats with a rusted brown campus bar. With a texas DL bar and being able to use chalk im always good for 30- 50 more pounds so hoping to keep this moving and it translates to a 500 DL by the summer.

Assitance Upper body went like this
*stretch with purple band*
Decline Close Grips
135 x 10
185 x 5
205 x 5
225 x 5
225 x 5
225 x 4
unracked em myself it was a saturday and no one was working out that was reliable enough for a spot on campus so i said **** it. Will probably do DBs for a couple weeks then work on 5 x 5 with 225 on declines

Military Press
145 x 3
150 x 3
160 x 3 PR and prolly had at least 1 more in me !

Kroc Rows
125 x 12 hmm straps kept slipping the DB head was falling off idk what to think of this try them again next week if there bad ill stay off them but this was most like a issue from having DL wednesday

Tricep pulldowns 4 sets 25,25,12,8 and Face pulls 2 x 20, failure with 100 lbs, hanging knee raises with 25 lbs in feet 20,15,15 forgot flyes O WELL setting PRs nearly every working LOVE IT!
 
You would have been fine to continue on a 5/3/1 program with your numbers. I would have just switched to 3/5/1 and only do rep prs on 3 and 1 weeks and just do min on 5 weeks, esp for squat and deads. Gotta learn to pick your battles man. But best of luck with your westside program. I got a lot of learning, training, eating, meets, gear, ect before I wanna switch to that program.
 
Also i see you have max effort days and assistence days, why not do dynamic training on the assistence instead of hitting 80-90% on a diff lift? Your gonna burn out the cns this way. Also you need to really look at your squat and where it is weak bc there should not be a 100lb gap between your squat and deadlift, esp a sumo dead. Find a powerlifter and train with him to learn and someone talk you thru the lifts.
 
SweetLou321 said:
Also i see you have max effort days and assistence days, why not do dynamic training on the assistence instead of hitting 80-90% on a diff lift? Your gonna burn out the cns this way. Also you need to really look at your squat and where it is weak bc there should not be a 100lb gap between your squat and deadlift, esp a sumo dead. Find a powerlifter and train with him to learn and someone talk you thru the lifts.
Click to expand...
If you had looked at the reasoning on why dont do dynamic effort you would know that the benches are lower to the ground on campus and that puts too much stress on my shoulders to do dynamic effort guys like vincent dizenzo,jim wendler and scott yard have said that de isnt all that important. I also switched to sumo deads since my legs are weak and need more strength. Sumo deads+squats = bigger legs than conven deads+ squats. I had a couple tears in my hip flexor i vould continue to deadlift but not squat thats why my squats behind...i trained all summe with powerlfters at brute strength gym and constantly run my routone by one of them b4 i start... Squats and deads im loving the 5/3/1. Sprry my shoulders cant take full rom benching every week so i do westside type deal for my bench. And my decline max is 300 and i do rep work with 225 thats 75% of my max
 
Sorry for the spelling im on my phone...

Max effort monday
Notes- stressed to the max and didnt get to stretch

Decline bench
140 x 5
190 x 5
230 x 3
260 x 1
280 x 1
300 miss
290 x 1 pr no help on this
300 x 1 pr prolly a lil help

Db presses
105 x 5

Neutral grip lat pulldown
185 x12
195 x12
195 x10
195 x8
165 x15

Purple band pullapart 3 x 15
Tricep pulldowns and cable flyes 2 x f each that was it
 
Alright man good stuff. May i ask how u tore your hip flexer and what that felt like? Im having hip flexer issues atm myself.
 
SweetLou321 said:
Alright man good stuff. May i ask how u tore your hip flexer and what that felt like? Im having hip flexer issues atm myself.
Click to expand...

i had what the doctor described as little tears anti inflammtories, rest, heat and ice were prescribed nothing ground breaking. I did this by squatting with bad form, gotta sit back first and shoot the knees out hard. Also you have to be flexable alot of stretching is needed. I was basically using the weight to take me down and then using the stretch reflex to come back up. You have to lower the weight in control and come back up. This is easier to do by keeping the reps low so you can concentrate on form. Also have a spoter or the pins set so that your not mind ****ing yourself trying to look in the mirror if you hit depth and end up losing form and that can **** you up too. Lastly make sure you deload
 
Squat Deadlift day

Notes - its hard to stretch on campus but i managed to stretch out i still been slacking on this because of stress and just trying to get in and out and its hard to get ahold of a power rack... Deload much needed as i skipped the last 2


Squats
45 x 10
95 x 5
135 x 3
185 x 1
225 x 1
275 x 3 damn 3rd rep is a grind PR here

Sumo Deads
135 x 3
225 x 3
315 x 3
375 x 3 PR for sumo

Leg extentions
5 sets of 8-15 reps and worked up to 3 45s per side

Decline Situps 3 x 20 with 25,35,45

thats all for today assitance day will be done while on a trip to see the gf prolly DB presses, OHP, Kroc Rows, Tricep movement flyes and rear delts. thats it and BW was the lowest it has been for awhile at 200lbs! and not losing strength!
 
i had to lay off for 4 months.. and had to start about a 100 pounds below my max and its takes awhile to build it back up as the hips do alot of work in the squat
 
ME upper body

Wide Grip Benches
45 x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1 PR by 5 lbs

Rep work
225 x 3
240 x 3

Pin Presses
4 pin 225 x 5 and 275 x 3 and from 5 pin 315 x 2

Lat Pulldowns
180 x 12
195 x 10
210 x 8

Incline Flyes
25 x 2 sets of 25 reps

purple band pullpart 3 x 20 reps

decline crunches 3 x 20 with 25,35,45 and hanging knee raises with 25 x 20 reps and 35 x 12 then 10

used purple band to stretch.. based on past couple cycles a wide grip 265 would equal a 280-285 bench which is what i missed the last time. IM cutting out a couple more ME movements because 1. i need concentrate on my weak ones and 2. i cant do them on campus + i wanna do more straight weight rep work. Might do squat/Deads tommorow
 
brownstown89 said:
ME upper body

Wide Grip Benches
45 x 10
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1 PR by 5 lbs

Rep work
225 x 3
240 x 3

Pin Presses
4 pin 225 x 5 and 275 x 3 and from 5 pin 315 x 2

Lat Pulldowns
180 x 12
195 x 10
210 x 8

Incline Flyes
25 x 2 sets of 25 reps

purple band pullpart 3 x 20 reps

decline crunches 3 x 20 with 25,35,45 and hanging knee raises with 25 x 20 reps and 35 x 12 then 10

used purple band to stretch.. based on past couple cycles a wide grip 265 would equal a 280-285 bench which is what i missed the last time. IM cutting out a couple more ME movements because 1. i need concentrate on my weak ones and 2. i cant do them on campus + i wanna do more straight weight rep work. Might do squat/Deads tommorow
Click to expand...

Nice bench! How wide are you gripping? I found that I used to use a wide grip, about 110 degree angle at my elbow when my upper arms are parallel to my chest. But when I switch back to just a bit wider than shoulder width my bench number takes a MEAN hit.
 
ha i weigh about 200 lbs now i was clueless when this log started and feel like im as smart as ever now. I feel great at 200 lbs a lil around the stomach that i dont need but in way would i be able to compete at 181 so im filling out at 198. My wide grip is pinky on the ring and comp grip is similar to what wendler uses in all his videos posted one elitefts log.

Squat and Deadlift day - did it a day early and have skipped deloads which i need to stop doing


Squats
45 x 10
135 x 5
185 x 1
225 x 1
260 x 1
295 x 1 was hard, bar was weird tho alot of whip too it and hips were real sore from the first cycle of Sumo deads and have skipped tons of deload weeks

Deadlifts
225 x 3
315 x 1
365 x 1
395 x 2 felt amazing had prolly 3-4 in me but no sense in burning out.

thats it for today will post assistance work friday!
 
brownstown89 said:
ha i weigh about 200 lbs now i was clueless when this log started and feel like im as smart as ever now. I feel great at 200 lbs a lil around the stomach that i dont need but in way would i be able to compete at 181 so im filling out at 198. My wide grip is pinky on the ring and comp grip is similar to what wendler uses in all his videos posted one elitefts log.

Squat and Deadlift day - did it a day early and have skipped deloads which i need to stop doing


Squats
45 x 10
135 x 5
185 x 1
225 x 1
260 x 1
295 x 1 was hard, bar was weird tho alot of whip too it and hips were real sore from the first cycle of Sumo deads and have skipped tons of deload weeks

Deadlifts
225 x 3
315 x 1
365 x 1
395 x 2 felt amazing had prolly 3-4 in me but no sense in burning out.

thats it for today will post assistance work friday!
Click to expand...

Damn squats AND deads in the same day. Those 2 395 pulls for me would have been impossible after a ME squat...

Good work man! Enjoy your deload week ;)
 
Thanks man! the deload will for sure be enjoyed, although deads are going so damn good im tempted to skip deloading them squats on the other hand really need it. As far as doing squats and deads in the same day i was scared at first id lose alot but you wont just dont do alot of sets for Deads just get the feel for em and go to hit your top set for the day. ALthough i have been slacking doing just leg extensions as assistance work.


Assistance Work Friday

DB Bench Press
45 x 20
65 x 10
90 x 5
105 x 9 PR by 3 or 4 reps this was insane

Overhead Press
135 x 5
160 x 2
175 x 1 tied PR but no leg drive on this one

Seated Lat rows
3 45s x 12
3 45s and 25 x 10x 8 x 10

Inverted Push ups
3 x BW with 15 15 12

Cable Flyes 3 x 25 all from 3 different angles

2 sets 25,20 ab pulldown cable 100,110 lbs


ahhh max effort monday should be done with reverse bands!
 
looking threw my past Notes in here looks like i forgot to log my last reverse band benches that i did my first day here at school. Anyways those didnt go too smooth and i had iffy spotters and didnt break any PRs so here is today Max effort

Notes- Once again gf problems back to being on a break, Stretched using purple band, The squat bars were in the power rack so started warming up with that, then had to switch to bench bar, people kept annoying us asking how many sets the benches suck its hard to get in position but it is what you make it..

45 x 15
45 x 10
135 x 5
135 x 5
185 x 3
Added Orange Bands
225 x 3
275 x 3
315 x 3
345 x 1 tied PR
355 x 1 this is a PR
365 tried it two times missed it
330 x 2 wanted 3
295 (target raw max) x 6

was going for 90% of my max for 3 but got greedy thinking id do 90% of 365 didn't work out 3rd rep needed help and i read Zane Geeting log saying try to do triples with raw max so i tried that out and got 6 just to do it. Prolly didnt set it up the way i needed too but i wanted to do it.

Neutral Grip Lat pulldowns
180 x 15 x 4 sets

prehab

Decline Flyes
2 x 25 with 20 lbs

Inverted Rows
3 x 15-20 with BW

will keep prehab work the same for both workouts two weeks and will do heavy lats friday, might skip decline close grips depending on how i feel.
 
Notes - so instead of a deload i decided to go for it prolly a bad idea for squats, not to mention sumo deadlifts stress the hips more and i did those too. Stretched out pretty good..First time squatting and deadlifting with a partner so got a lil crazy

Squats
45 x 10
135 x 5
185 x 1
Already not feeling good
225 x 1
275 x 1
300 x 1 tied PR
added Orange bands
365 needed a bit help
330 form went to **** missed it

after realizing how dumb this was i dropped it to 260 my highest working set for my 5/3/1 week of 5 reps
260 x 5

Sumo deads
140 x 5
230 x 3
320 x 3
390 x 1
430 x 1
460 x 1 PR for sumo by 25 lbs with it being the a pretty rusty bar and not a skinny bar im sure a texas DL bar would give me at least 20lbs.. Might switch something up so i do wide stance goodmorning and glute and ham raises for assistance but now that i maxed on these i REALLY need a deload. that was it for the day. Saturday will be bench assistnace as max effort bench ill move from mondays to tuesdays. BF% at 13.9% at 200 lbs
 
Assistance Day

Notes- Tons of drinkin, smoking the night b4 and a huge fight with the gf hha this is really killing my appitite and making me not sleep, gotta keep on truckin though. Purple Band Stretch

Decline Close Grip
95 x 15
135 x 5
185 x 5
205 x 5
wsnt feeling good not happening so i stopped

Overhead Press
135 x 5
155 x 5 PR!

Rolling Tricep Extentions
5 x 12 with 35s strict form

Barbell Curls
95 x 12
105 x 10
115 x 8
125 x 6

Decline Flyes
2 x 25 with 25lbs

Inverted Rows
3 x F with 20 reps each

Thats it for the day pretty light i might be close to over training so im gonna switch my assistance day for now to higher rep and beginning with overhead press, might do more work to add mass to my shoulders
 
Monday - Lower Assistance

Wide Stance Good mornings
45 x 15
75 x 10
95 x 10
95 x 10
105 x 8 x 2 sets

Glute and Ham
3 x 5 BW

Sumo Pull Troughs
90 x 15
120 x 15
150 x 10

way to easy only goes up to 190 think Jim Wendler was right these arent worth doing because you cant get heavy enough.

Hanging Leg Raises
5 x 15-20 reps with 35s between feet

Hip Bends with 45lb plate 50 per side

30 mins cardio incline 4 and speed 3.6 or 3.8 i forget


Overall- good mornings the form i had to constantly remind my self to sit back and to feel it in my hamstrings, G&H were hard. and pull throughs were not worth it.
 
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