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Keepin it simple Wendler 5-3-1 Log

Max Effort Upper body

Notes- Stretched out the gym was crowded feel a deloaded needed. gym was packed and off course the "break" with the gf she called right b4 i started lifting and with the iphone it intrupts and it sucked.

DB Benches
55 x 20
70 x 15
100 x 3
100 x 3 was feeling rough after these 2 sets
110 x 3
120 x 1 i was being a ***** and didnt kick them back i had them handed to me and the spotter took too long
120 x 3 NUT UP AND HIT IT PR!!!!!

Decline Close Grips
135 x 10
185 x 3
205 x 3
225 x 3
235 x 4

Purple Band Rear Delt pullaparts 3 x 25

Thats it didnt wanna stress the elbows anymore with back work or stress the shoulders with flyes will do a real body building type workout Friday Probably.. Also will probably switch back to ME upper on monday and lower body assistance tues,wed off.. Thurs upper assitance and Friday max effort squats and deads.. Sat and SUn off.
 
Squat/Deadlift day finally took a deload

Upper Body Assistance- was done saturday not friday, just needed to get my mind off things and get a workout in since i felt bad for eating so ****ty, so i went ahead with it was more of a bodybuilding style training then Powerlifting figured that would help the deload.

Overhead Press
45 x 10
45 x 10
95 x 10
135 x 5
135 x 5
165 x 3 PR the power rack wasnt good since i was on vacation made it harder but none the less still got it

Chest supported rows
2 45s x 15
3 45s x 10
3 45s and 10 x 6
3 45s+15 x 4 HAHA WEAK
*did these because i dont have this capability on campus*

Shoulder Press machine, incline Chest press and regular chest press preacher curls and tricep pulldowns reverse grip and regular grip.
did these did like 3-4 sets 12+ reps most were around 15-20 got a massive pump going thats all
 
ME upper body

Notes- was really stressed once again lifting relieves that wasnt sore at all from Saturday so felt ready to go, purple band stretch to warm up.

Close Grip Inclines-
50 x 10
50 x 10
100 x 10
140 x 8
190 x 3
210 x 1
230 x 1
switched to 45 pound bar i hate using those ****ty bars that are campus has
245 x 1 Tied PR i did this last time but needed the spotters help to lock it out
225 x 3 this was a PR reps wise very happy

Kroc Row
21 x 125 on the right side and 35 x 125 on the left side i dont know what got into me but i went crazy on that side it felt easy

Barbell Curls
105 x 12
115 x 8
125 x 6
felt good esp since i did kroc rows first and i know that kills curls

5 sets Cable flyes 3 straight forward 2 from bottom position
4-5 sets Dizenzo rows with lat bar felt PHENOMINAL! that was it for today... will keep posted on tommorow
 
Squats and deadlifts

Notes- was a bit too full when i drank my pre workout so it took a bit longer to kick in, warmed up the hips with circles leg swings stretches etc..

Squats
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
255 x 1
285 x 2 PR for a double still need to fix the falling foward during the upper part of the squat slowly but surely will keep this moving up.

Deadlifts
225 x 3
315 x 3
365 x 1
405 x 2 PR for a sumo double just because i havent tried alot of doubles in sumo will back the weights down a bit..

Hanging knee raises
3 x 15,12,15 with 40lbs

ObliquesBends
1 set of 50 reps per side with a 45

thats it weight was 200-201 up 2 pounds from the weekend feeling good weighing in here. will pick up shakes tommorow and be back on the diet. next week will start the mon-wed-fri + cardio routine and hitting every meal
 
Upper Assistance DayNotes- was starving hadnt ate all day and it was 5, had consumed poptarts and a rockstar and my preworkout drink. but the will too train trumps everything..Overhead Press45 x 1095 x 5135 x 3155 x 1165 x 1180 x 1 used a little bit of legslowered the pins180 x 1 PR no leg drive 185 miss had it half way if i had started with the Pins lower and gone straight for 185 i would have had it.Low Incline DB Press60 x 1575 x 1275 x 1275 x 6 ran outta gasLat Pulldown Regular bar for the first time in forever165 x 12180 x 12195 x 10Tricep pulldowns 4 x 20-25 did the whole stack of 190 on last set3-4 sets of 10-15 did whole stack with straight bar curlsInverted Pushups3 x 20 BW0verall- Bigger arms, Upper Chest, Shoulder Size/Strength is the goal of this day even tho im powerlifting. Tnation had an article which had alot of Low Incline work for ME days so i decided to toss that in and OHP will help my bench and make my shoulders bigger so im loving the set up for this day.
 
not too sure why yesterdays lifts posted in a paragraph? anyways did some lower body assistance work todayGood Mornings45 x 1045 x 1095 x 10115 x 8125 x 8 Tricep Rope kneeling Abs4 x 15-25 i think i worked up to 190Oblique bends65 x 30 per side x 2 setsGoblet Squats55 x 1070 x 1080 x 1090 x 10 got hard but felt the hips workingLeg extentions 275 x 10315 x 10315 x 6Hanging Knee raises with 45 in feet 3 x 10That was it for the Day hammering abs working on some hip problems and the good mornings to stay upright and have strength from falling over during squats... KILLING THE WEAK POINTS!!
 
Max effort benchNotes- went good, wasnt in a bad mood or worried mood for once, had a nice protien filled meal then had a carb source went to lift wasnt rushed. stretched with purple bandDecline Close grip50 x 10100 x 15140 x 5190 x 3210 x 1230 x 1260 x 1280 x 1 PR but its the first time i did it so not a big deal290 x 1 with help DB Bench110 x 6 PR Lat Pulldowns165 x 15185 x 12195 x 10210 x 8Hammer curls 55 x 12Barbell Curls95 x 12115 x 8125 x 4Tricep straight bar pulldown4 x 25,20,20,106 sets of flyes and 3 sets of inverted pushupsThats it abs and squats etc. toommorow ! another good day
 
Squat/Deadlift

Notes- was a bit sick did have good amount of calories in me tho, stretching needs to be done more ive been slacking...Also the Assistance work i got carried away and did too much my hips were still a bit sore

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

I had to add some type of heavy single in because i feel like my upper back collapses/ i fall forward a bit on the way up it turns into like a good morning...

Sumo Deads
225 x 3
315 x 3
365 x 1
395 x 3 the last rep wasnt locked out bummed as i did this about a month ago for 2.. i guess im plateauing here..

Decline Situps
BW, BW+25, BW+35 all for sets of 30

thats it, felt a bit over training needa figure something out for squats and a replacement for deads since im going for a conventional 500 in November
 
Assistance Day

Notes- sick been taking nyquil all day but still been nailing my meals, was thinking of deloading but off course i didnt

Overhead Press
45 x 10
95 x 10
135 x 5
160 x 4 was going for 5 but first time in forever i missed the required reps. might add in a single every other week

Low Incline DB
70 x 12
70 x 12
80 x 12

Seated Lat Rows
180 x 4 x 12

Tricep Pulldowns and Curls with ez bar cable attachment
4 sets curls 2 sts triceps all like 20 reps weight doesnt matter

Incline Cable Flyes
3-4 sets of 25 reps with 40 lbs

Decline DB Flyes
20 lbs x 2 sets of 30

Knee Raises
50 lbs 3 x 12,12,15
 
Max Effort BenchNotes- Stretched, ate meals with real low carbs before got a great nap in felt good.Wide Grip Bench45 x 1595 x 15135 x 5185 x 3205 x 1235 x 1255 x 1270 x 1 PR was easy, 255 the handoff was bad and it made it seem heavier so i went safe and went for 270 shoulda went 275 o well!245 x 3 missed the 4th rep didnt move it muchDecline Close grips3 x 5 with 225185 x 11Seated V bar rows3 x 12,12,10 up to 210 or 195 i thinkOblique DB bends 3 x 20 with 65 lbs2 x 12,8 with 55 lb DB knee raisescable flyes upper 3 x 20 with 40,50,6021 min cardio thats it felt damn good!
 
Squat/DeadliftNotes- Doing Tim Hardquies? i believe is the spelling his routine for 6 weeks to increasing compound lifts, I love the 5/3/1 for deadlifts but i felt like i need more time under the heavy weight for squats i was able to double 285 and triple 275 and hit 5 reps in the 250-260 range but my max was barely moving up, so will try this for a shock to my body here was week one, also did the bike and decent amount of stretching compared to usual.45 x 10135 x 5135 x 5185 x 3225 x 1Working sets 260 x 2275 x 2300 x 2 PR Mid Shin Rack Pull225 x 4315 x 3405 x 1405 x 1455 miss 435 x 1+ 5 to all those as the bar was a 50 pound bar.Did 15 minutes cardio at a 5 incline 4 speed and did tricep rope ab pulldowns 4 x 30 moving up to 190 and 50 oblique bends per side with a 45, and 30 decline sit ups and 20 leg raises. Thats all im in love with this routine.
 
Fridays workout was ****- Low bar squats my shoulder werent ready for Overhead press here is how it went

Overhead Press
45x 10
95 x 5
135 x 5
155 x 3 way to heavy
170 missed a couple tmes then hit it for 2 singles

Low Incline Press
75 x 10
85 x 6,5

Just did some tricep pulldowns and cable curls to finish up was overtrainned and did 20 min cardio
 
Max Effort Monday- wanted to do reverse bands but could feel the Overtraining setting in, did DB instead still went bad here are the results, stretched out and did some cardio to warm up

DB Bench
60 x 15
75 x 10
90 x 5
110 x 3
125 missed, then 1, then 2, then 1 then stopped

3 Board Press
205 x 3
245 x 3
275 x 1
275 x 3 with spot
265 x 3 PR for 3 rep, ive hit 275 for almost 3 so this isnt great

Seated rows
4 sets 2 inside grip 2 outside 12-15 reps with 3 plates a side

Tricep pulldowns and cable Curls 3-4 sets of 15-25 each

Rear Delt bent over flyes
3 x 12 with 25s

Overtraining for this too ill squat sometime this week and next week, will probably do a light deload lift next week b4 maxing the week after
 
Tuesday - 25 mins cardio and circuit abs with side bends 3 x 33 with 45lbs and 4 x 25 decline crunches with BW and 25,35,45 pound plate

Wednesday Squat day didnt deadlift because the bicep is sore and plus the deadlift has been plateauing, did glute activation and him flexor mobility stretching

Squats
45 x 10
135 x 5
185 x 3
225 x 1
WORKING SETS
260 x 4
280 x 3
305 x 2 needed a lil elbow push on the last rep because my left elbow is SORE from benching..

Glute and Ham
3 x 6 BW wow these are getting harder as i have been using alot more hamstring in my squats, which has made em alot easier.

3 x 15 with 45 lb db between legs on knee raises.

Deload starts now no lifting the rest of the week and probably the all next week unless i squat again
 
ME Upper- stretched out with putple band wasnt feeling the best hadnt ate a great diet.

Db bench
60 x 15
60x 15
75 x 8
90 x 5
105 x 4
125 x 2
125 x 3 pr!! Maxed out the db need new me movement.

Lat pulldown 3 x 15,15,12 up to 180

Rolling db extentions 3 x 15 with 35

Wz bar cable curl 4 x 10-15 up to 140

Purrple band 2 x 25 pull apart

Wed is squat day
 
Squat day

Notes- drank preworkout had to wait for ride it took forever. Forot gyn bag came back to get it caught bus fo campus. Rushed warm up as ppl were hoarding the power rack

Squat
135 x 5
185 x 3
225 x 1
Working sets
255 x 2
270 x 2
290 x 2
305 x 2

Will take next week off and then start the week After with the last 3 squat days and try to max 340

Good morning
45 x 10
75 x 10
95 x 10
95 x 10

Db side bends
70 x 12 reps of 3 set

Knee raises with 55lbs
3 x 10
 
Its early saturday morning maxed out wednesday overall bad idea elbows were really sore!

Bench press
45 x 15
95 x 10
95 x 10
135 x 5
135 x 5
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1 hard at lockout bad spotter
290 x 1 pr

Warmes up with lighter weights then did singles earler than usual to make it easier on elbows

Deadlifts
225 x 3
315 x 3
405 x 1
455 x 1
495 didnt. Budge dissapointed. Sumo did translate to conventional at all o well.. Need to figure somethin out for this might give andy boltons 16 week to a pr a try
 
Max Effort Upper

Notes- doing the clean version of Kiefer diet only taking in carbs after workout, only carbs i took in even after lifting was ones in protien shake, milk, pb, etc. Stretched out good even tho i maxed monday decided to do bench today..

Pinkys on ring Bench
45 x 15
95 x 10
135 x 5
185 x 3
working sets
215 x 2
230 x 2
250 x 2
all were easy my form on wide grip is getting better, appreantly i got a littl hitch when i lower it lik im trying to touch the plate in a bench shirt not too sure why but i can pause this way better and i feel like i can add major weight concentrating on rep work, wide grip for the next 6 weeks

Standing DB shoulder press
45 x 12
50 x 12
55 x 12
55 x 12

Pullups wide grip x 3 and x 2 (Dont laugh)

seated iso lat row
4 x 12 with 3 45s per side

3 x 25 tricep rope pulldown

Rear delt inverted rows with bodyweight x 25,15,25 and supersetted with purple band chest press 3 sets to Failure


wed squats and deads will be more reps on dead then im use too so ill prolly do carbs b4 and after.
 
Squat- a day early bad idea back was sore from bennch yesterday. Ate well low to no carbs b4 lift. Streched well

Squat
45 x 15
135 x5
135x5
225x1
250x5
275x4 pr
305 x2 pr
315x1 pr
Was suppose to get 305 x3 but didnt have a spot thats why i did 315 x1...

Leg press
1 x 10 6 plates
3 x 12 various leg placements 8 plates

Ham seat curls
2 x 1/ 45 lbs and then 70

Knee raises
3 x 10 with 40 lbs

Next week its 3 x 2 i believe top set 315 x 2 getttin it in!
 
Notes - a bit sore in the bicep and left shoulder, shoulder pain isnt bad at all, had a bit too many carbs then i would have liked but thats how it goes when you get little sleep.

Overhead Press
45 x 10
75 x 10
95 x 5
105 x 3
working sets
120 x 5
140 x 5
155 x 5 i think tied PR? regardless had to power clean these then press so i count it

Spoon Press
40 x 12
55 x 12
70 x 8
70 x 7

Rear Delts Dizenzo Rows (feel great on shoulders)
5 x 20 110,130, and 3 sets 150

Bicep curls
3 x 15 with 25lbs blood flow needed to the left bicep have to start doing curls

6 way shoulders with 5 lb plate to failure way over 10 reps prolly 15 didnt count.

thats it was suppose to do rack pulls tommorow but i dont wanna try to put together too many programs and be working close to my max in every lift. will tweak the routine and give the bicep more time to recover. If i take Fri-Sunday off ill be able to tell if this pain will be something i have to continue my cycle with or if it can be eliminated with a bit of tweaking in the training
 
Deadlift Day

Block Pulls
5 x 2 with 405 focused on form i guess this is a weakness cuz i can rep 405 more without blocks. was hoping for 5 x 3 will try for it again next week

Speed pulls
3 x 3 with 275 60% max (455)

Decline Sit ups
Bw x 25
BW+35 x 15
BW+55 x 12
Bw+60 x 12

DB stiff leg deadlift
50 x 12
70 x 12
90 x 12

Glue Ham Raise
BW x 5
BW + 10 x 5
BW + 25 x 3

idc how somehow im gonna get better at these and strat doing them with weight

Seated Hamstring Curls
45 x 12
70 x 12
80 x 6

Side Bends
45 plate with 25 reps per side 2 sets each

Leg Raises holding 35 lb plate and 45 lb plate 25 reps each

Overall- used the opposite grip tha i use to and was still hitting the same reps, straps suck because by the 3 rep they come undone, will get chalk for next week. hopefully i can pull 405 for 3 all 5 sets
 
Me Upper body

Notes- 2 meals before the lift slept well stretched well and was hyped.

Wide Grip Bench
45 x 10
95 x 10
135 x 5
185 x 3
Working sets
215 x 4
230 x 3
255 x 2 i hate having the spotter that keeps his hands so close to the bar because i can never tell if he touches it but its probably a good thing hit these but it bugs me that i couldnt tell for sure if he touched it and off course every spotter says they didnt.. but i dont think he did

Standing DB press
4 x 12,12,10,8 with 55 lbs

Tate Inclines
25 x 12
30 x 12
35 x 12
45 x 12

Seated Iso Lat Rows
4 x 12 with 3 45s per side

4 sets of 15 dizenzo rows up to 100-150

Db Curls
3 x 15,15,12 with 30s

Flyes 2 sets from bottom 2 from top with cables all for 15 reps 40 lbs then 50

thats it will skip assitance day and do squats/deads thursday
 
overhead press
45 x 10
75 x 5
95 x 5
115 x 3
Working Sets
140 x 3
155 x 3
170 x 3 PR!

Tate Presses Incline
35 x 15
40 x 15
45 x 12
50 x 12

Lat Pulldown Neutral Grip
180 x 12
195 x 12
210 x 10

Rear Delt Pulls
3 x 15 with 120,150,150

Bicep Curls
3 x 12 with 45

Cable Flyes Upper lower and 2 sets mid all 40lbs 15 reps

Notes- didnt get to eat that good b4 hand, was kinda in a ****ty mood hit the reps for overhead press so im happy with that feel a 200 max soon. Didnt do the Spoon presses they hit the front delts too hard. Not sure if my backs ready to squat tommorow since i split squat and deads last week will post back when i squat
 
Notes- barely ate b4 lifting did some stretches that felt great the best my hips ever felt!

Squat
45x10
135x5
185x3
225x1
Working sets
250x2
270x2
290x2
315x2

Good mornings high bar manta ray
3x10 95

Hamstring curls
2x10 90lbs

Decline crunch
Bw x 25
Bw+35 for 25
Bw+45 for 25

Thats it will probably go for heavy singles till i miss 2 weeks in a row then shift focus to deads
 
Was hungry as **** b4 benching had 2 final running on short rest. Stretching and warm up like usual

Bench press wide grip week 3
45 x 10
95 x 10
135 x 5
185 x 5
Working sets
215x2
230x2
250x2
265x2 pr for 2 rep

Standing db press
60 x 3 set x 12,12,8

Seated iso lat row
3x 12 3 45's and a 25 per side

Bent bar tricep pulldown
3 x 25,15,15 went up to 160

Lat bar dizenzo row
3 x 20ish up to 160

Messed arohnd with preacher curls and flyes and chest press cldnt really get a pump alot of aches so scrapped it
 
Not much new here have been lifting as mch as i can been taking it wady on the joints.... Deadlift has been only heavy lift and i pulled 435 x 1 strapless today. Monday will be back to the bench! And serious lfting needed a break
 
First day back at it
Wide grip bench
45 x 15
135 x 5
135 x 5
185 x 3
215 x 5
235 x 4
255 x 2 was suppose to hit 3
275x 1 pr for wide grip

Swiss bar floor press
175 x 5
175 x 5
195 x 5
215 x 4
Gassed after this !

Supersets of pec flyes pulldowns with rope and bw dips all for 12-20 reps 2-3 sets of each..Followed with 45 min cardio and abs
 
2nd day back squat/deads

Squats
45 x 10
95 x 10
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
330 x 1

having a bit trouble staying upright during the squat i wasnt looking up, also not sure if its my sweats being too thick or my belt a bit to loose or my abs being sore but i really couldnt push out against my belt and my lower back was still sore from bench.. If this wasnt the case it would have been a record day... I feel 350 in a couple weeks

Deadlifts
225 x 3
315 x 3
405 x 1
445 x 1 form was decent and didnt use the deadlift bar.. will try to hit 475 with hips lowered and regular bar before i go to the DL bar again.

Saftey Bar Good mornings
65 x 10
95 x 10
115 x 10
135 x 6

Leg Press close stance 250 x 20 and 450 x 20
Reverse Hypers x 20 x 12 with 3 45s per side

that was it im gonna keep pushing it all cycle long (hdrol/Mdrol) looking at back/biceps and shoulders/triceps the rest of the week might jsut cmobine it all.
 
2 workouts to catch up on overall needa be eating a bit more that will be easier back at school where i dont have to buy all my food, anyways pretty damn sore after this week

Back/Biceps
5 x 8+ reps 3 45s on chest supported rows
4 x 12 seated neutral grip rows 120 lbs
rear delts 4 x 12
3 x 12 fat barbell curls last 2 sets had 95 lbs
cardio 35 mins

Ovearhead Press
45 x 15
95 x 5
135 x 3
155 x 3
175 x 3 PR

Tate Presses
35s x 12 x 4 sets

DB shoulder press
45 x 12
55 x 12
65 x 5

tricep v bar pulldowns
4 x 12-20 forget weight

pecdec and rear delts 4 sets of 12 + each controlled reps

cardio and abs cardio 30 mins


thats it for the week hopefully i get a good max effort in on monday b4 i hit the road!
 
Max Effort Upper bodyFloor Press45x1595x10135x5185x3225x1255x1280 miss280 x 1 PR135 + 3 chains per side roughly 100 lbs for 5,5,5, then added 5s each side then did 5 and 4 repsSeated V bar rows5 x 12 worked up to 144 Black mini band pulldowns 3 x 20Pec Dec 4 x 12Rear delt Flyes 4 x 10Thats it no cardio today did this trip b4 i drove back to school diet wasnt too great today will lock it in tommorow as well as start the cardio and abs that i missed for today
 
Squats
45 x 10
135 x 3
135 x 3
185 x 3
225 x 1
275 x 1
315 x 1
335 x 1 PR

everything was well below parallel, 315 was paused in the whole and had no spotter... i really needa keep looking up and not peakin in the mirror for depth

Hamstring Curls seated
45+35 per side 4 x 12

Leg Press
4,5,6,7 45s per side for 6 reps last set all other were 10+

seated calf presses
3 x 30 +

Random Ab stuff
 
Assistance Day- nailed every meal even had a couple drinks Overhead Press45 x 1045 x 1095 x 5135 x 3155 x 1175 x 1195 x 1 200 x 1 PR could have even had 205 if i went straight too it first time truely maxing out no telling what i would have hit if i rested today as well and went for it friday! Shoulder strength is great, need to get the tricep strength back up there feeling a 300 bench soonIncline Spoon Presses65 x 1275 x 875 x 6Seated Iso Rows 45s per side then 45s + 25 per side did them individually and then together and ended with a hold for as long as possible felt goodIncline DB rows55 x 3 x 10Rope Tricep Pulldowns 4 x 12+ repsStraight Bar Curls4 x 12 + reps2 x 20 18lb flyes declinerear delts with neutral bar 5 x 12 cardio and abs will be friday and saturday.. sunday introducing the Mdrol with the hdrol
 
Max Effort Upper

Close Grip Inclines - was kinda worried had to knock the rust off
45 x 15
95 x 10
135 x 5
155 x 3
175 x 3
195 x 1
215 x 1
235 x 1
255 x 3 needed help locking out the last but this a 10 lb PR plus another rep ! stoked about this

Spoon Presses
65 x 15,10

Seated Iso Rows
4 x 15,12,10,8 worked up to 4 45s per side

4 sets single rope pulldown

barbell curl strip set
85 x 25 reps till just the bar

Flat Bench Flyes
2 x 25 with 22.5 lbs i couldnt get ahold of the cable machine so just did these

Rear delt Rope face pulls 120 x 4 sets of 15

thats it will prolly do squats etc, hamstrings,leg press tommorow i need to add deadlift just need chalk
 
Was suppose to squat didnt go as planned didnt drink enough water was real cramped couldnt get my shoulder behind the bar without it cramping up! Did tons of back work, figured if im doing more pressing i should add a hell of alot more pullingSeated Iso Rows4 x 15 with 3 45s per side Seated V bar rows4 x 12 120,135Lat Pulldowns 2 x 20,15 Bar Bell Shrugs 3 x 20,15,12 with 225Face Pulls with Neutral Lat Bar4 x 15 forget the weightsSmith Machine Drag Curls and EZ bar cable curls not sure how many sets purely for pumps, that was it for the day might squat tommorow depending on soreness.
 
Squat/Deadlift DaySquats45 x 15135 x 5185 x 3225 x 1275 x 1315 x 1 350 x 1 PR smoked this maybe had another 5-10 pounds in me will try 365 next week!Deadlift Block pulls below shin315 x 3405 x 3455 x 1495 missed clda had it but back was so pumped that i couldnt keep it tight wouldnt have been worth it475 x 1 pr for a block pull which is usually lower than a regular deadlift will try to hit 495 next week againLeg Press 4 x 12 sets were 4,5,6,7 45s per side Hamstring Curls seated4 x 12-15 with 45 and 35 on itthats it cardio and abs tommorow if im feeling it i might do shoulders and db bench
 
Assistance day
Db bench
50x 15
65x 15
80x 12
95x 10
110 x 10 pr prolly had 2 more

Overhead press
45 x 15
95 x 5
115x 5
135x5
155x1
175 x 3 i think this was a 3 rep pr was aiming for 5

Tricep pulldowns and cable curls all 4 x 12 plus single arm

Rear delts incline flyes
4x10 15 lbs

Might do cardio an abs the next two days
 
ME upper Reverse Orange Bands50 x 10100 x 10140 x 5190 x 3230 x 3ADDED BANDS280 x 3320 x 3370 x 1 PR390 x 1 felt burried on my chest somehow got it out and needed a little push on lockout! deffintely got it the next time tho 350 x 3 also a pr for 3 reps felt greatSmith Machine Incline 4-5 sets of 12 did this for the pump joints were killin meIncline Spoon Presses60 x 15 and 12 repsTricep pulldowns 4-5 sets to failure Upper Lat iso pulldowns 3 x 12 with 225Chest cable flyes 2 x 20 plusFace pulls with neutral bars3 x 12 Smith Machine Inverted pullups 2 x 30 reps and 20 with bodyweight12 mins on the bike 3 resistance and 2 miles30 mins incline on tredmill 7.0 and 3.3 speed did some abs as well will do low intensity 42 mins cardio tommorow gotta be fresh for squat day
 
Tuesday- 42 mins cardio

Wed- Deadlifts
135 x 3
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
500 missed a couple inches from lockout

Seated Iso lat pulls
4 sets top 3 sets had 3 45s and a 25 per side using inside grip

Seated neutral bar rows
3 x 12 with 120-135

Hexagon DL bar shrugs
2 45s per side for 3 x 12,12,20

Face pulls with rope
4 x 12 idk about the weight focused on form

abs rope kneeling crunches
4 x 25

cardio 42 mins....

Tommorow will do more cardio 42 mins and possibly legs or upper body if im feeling it
 
Thursday workout

DB Bench
60 x 15
60 x 15
75 x 10
90 x 10
105 x 3
115 x 8 PR

Overhead Press
135 x 5
155 x 3
175 x 4 working set PR by 1 rep was going for 5 however doing these after db bench make em real hard, ill max em out one more time b4 my mdrol runs out

Rest of the workout was 40+ mins cardio incline walk and tons of cable stuff for triceps and biceps and rear delts and some abs.
 
Saturday Squats

45 x 10
45 x 10
95 x 5
135 x 3
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1 PR true max right here with great depth... will start my old program 6 weeks by Tim Heriques

Leg Extentions
4 x 12 230 per side last sets and 180 first 2 sets

Glute and Ham Raises
BW x 5 and 10 reps

Power Squat Machines
4 x 10 plus last set had 4 45s per side

calf presses
2 x 50 with 225

Abs and cardio was 7 mins mix of sprints and walk 1/2 mile total... will do 60 mins cardio and will finally be caught up Hdrol runs out wednesday and starting monday back to 4 x a week lifting and cardio 30 mins each day
 
Max Effort BenchWide grip Pinky on rings45 x 10135 x 5135 x 5185 x 3225 x 1255 x 1 275 x 1 300 x 1 PR for any type of flat bench 25 pound PR on wide grips felt great even paused itmissed 305 biceps felt horrible paintricep pulldowns 3 x F Spoon Presses 2 x 20+ with 60shammer strength shoulder press 3 sets last one had 225 for 18purple band tricep pulldowns to failure decline and rope crunchessprinted half a mile in 5 mins NO numbers for the above stuff wasnt really important will prolly hit legs twice this week will see how i feel friday to see if i do any more pressing this week.. will prolly do DB benches next week for ME and then try another Wide grip max 2 mondays from now
 
Deadlift day deload of squat
135 x5
225x3
315x3
405x1
455x1
500 misssed again

Speed pulls against grey bands
135x3
185x3
225x1
275x1

Leg press
5,6,7,8 plates per side 10-15 reps

Upper lat pulldown
3x15 with 225,225,255

Seated iso rows
2x 15 with 315
2x12 365

Inverted rows
3x12 bw

Neutral bar rear delt pulls
3x12

No cardio or abs was exhausted
 
DB Bench55 x 1275 x 1095 x 5110 x 3125 x 6 PR OHP175 x 5Barbell Curl135 x 4115 x 895 x 20Ez bar upright row 5 x 12 up to 120Rear Delt Rope Face Pull5 x 12 up to 100? Cardio20 mins 8 incline and 3.5 speed...Hour of cardio low incline and abs tommorow..
 
Bench from friday

Close grip incline
45 x 10
135 x 5
165 x 3
195 x 3
225 x 1
275 missed 2 times hit it 3rd time
Drop set 225 x 5

Reverse band flat
315 x 3
315 x 5
355 x 3

Incline tates
3x15 40s
Orangw strong band 3xf pulldowns

Rear delt flyes
3 x 12 25 lbs

Bike 2 miles 10 mins resistance 2-3
 
Wednesday

Squats and deads
45 x 10
135x5
185x3
225x1
Working sets
290x 2
315x2
340x 2
Rack was uneven these were a bit draining needa deload soon but gotta push threw it till mdrols done

Block deads
365,405,435,450 all for 4

Iso lat pulls
4x12 with 315 and 365

Rope ab pulldowns
3x 25 with 130-150

Tried power squats hips hurt tried glute and ham it was broke..was drained stopped here since the campus bench comp is soon cant over train
 
Assistance day Overhead Press45 x 2095 x 5135 x 3165 x 1185 x 1205 x 1 PR will not max on these for a while only did it because i could push myself while on mdrolDipsBw x 1245 x 1270 x 1290 x 10Incline Tates 3 x 12 with 50sKroc Row110 x 20 each sideRear Delt Face Pulls with tricep rope4 x 15 100-130 lbs22 lb dumbells 3 x 12 curls25 min incline walk on tredmill will do 55 mins cardio tommorow with abs and Max effort floor press monday
 
Max Effort UpperFLoor Press135 x 10185 x 5225 x 1260 x 1290 x 1 PR smoked it was easyFlat Bench with chains (heavy ass chains i think 50 per chain not sure)135 x 3160 x 3185 x 2 chains were uneven every set felt hard so just stoppedSpoon Press Incline80 x 1080 x 6Kroc Row 115 x 15 Rear Delt Face Pulls4 x 15 Purple Band DB press2 x 20,25 with 55 dumbellstricep pulldown easy bar 120 x F x 2 sets each grip about 100 rep totalThats it for the day Deadlift/Squat on wednesday and then 120 mins of cardio and abs the rest of the way bench compeition next tuesday trying to knockout 315!
 
went to do cardio but NOTHING was open so i did 100 knee raises cable side bends and tricep rope kneeling pulldowns for abs... also did 100 db curls, 100 rep incline smith machine neck presses 100 tricep rope pulldowns and 100 Dizenzo rows.... hopefully that got the blood flow going and had the heart rate up to burn 300-400 calories
 
ME lower body i guess you could call itSquats45 x 10135 x 5185 x 3225 x 1255 x 1working sets 290 x 4320 x 3345 x 2 needed help with the 2nd both were deep woulda been a PR for a doubleI used the thin bar which was a mistake as coming out of the hole is way harder should have used the other bar.. wont make this mistake again...Deadlifts of blocks405 x 3455 x 3475 x 3 hitched the last one but did every set and rep from a dead stop..No abs since i did em yesterday... prolly shouldnt have done rear delts since they got sore from the recovery workout yesterday.. Will try to do leg extentions, leg curls and good mornings for recovery tommorow. with 40 mins of cardio... Friday will be 40 mins cardio and very light benching compeition will be tuesday.. will Probably squat thursday and then deload all the week after with light workouts
 
Feeder workoutLeg extentions 100 with 185Leg Curls 60 with 105Calf Presses 100 + in 2 sets with 225Good Mornings 25 with 50 lb bar100+ Knee raises50 cable bends per side 20 mins incline walk for cardioTommorow very light bench and 40 mins cardio and then shutting down till tuesdays bench competition, wont win but deffintely need experience.
 
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