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Keepin it simple Wendler 5-3-1 Log

Spide Bar Box Squat... had used reversed bands too much so decided to ditch it last minute wanted to do box squat for hip strength might as well try spider bar

135 x 5
185 x 3
225 x 3
255 x 1
working singles above weight just rounded the bar from 82 to 45
312 x 1
332 x 1
358 x 1 ugly but got it

2 pin rack pull
225 x 3
315 x 3
405 x 7

Good Mornings SSB
115 x 3 x 10

Ab pulldowns 2 x F
1 x side bends 50 reps 45 lb plate

prowler lineman push
5 trips 90 lbs

thats it friday is DE day not to much fun
 
DE bench
135 + silver chain 1 set each grip
155 + silver and blue chain 1 set each grip
165 + silver+red chain 1 set each grip
170 + silver/red/blue chain 1 set each grip close grip wasnt planted on bench right only got 2 total 300 at top felt great

Swiss Bar floor press
205 x 5
215 x 5
235 x 5 tied pr
245 x 4

Pullups
3 x 6 BW finally able to get this down will continue from here need to get some sets and reps down

DB rows
110 x 12
120 x 12
130 x 10

DB Power Cleans
30 x 15,12

Pec Dec
2 x 30 and rep one grip each

Barbell curls
85 x 10
65 x 10
45 x 20

felt horrible doing these^^^ monday is incline DBs so that wont be too taxing week after is floor press which i need to get moving.
 
max effort upper

Notes- did floor press a week early since i will be on the road next monday, biceps were still sore and had a cold thought it was a bad idea it went great.

Floor Press
45 x 10
95x 5
135 x 5
185 x 5
205 x 1
235 x 1
255 x 1
275 x 1
290 x 1 feet up
300 x 1 feet up
290 x 1 feet straight

Chin level pin press seated chin level
190 x 1
170 x 3
135 x 10

Incline swiss bar closest grip

105 x 10
125 x 10
135 x 10

Rear Delt Flyes
4 x 15 with 120

Black mini band pulldowns superset with pec dec 3 sets

Max effort lower tommorow
 
Max effort lower

Notes- stomach hurt tired had to **** hate stretching for this bar realllly have to be lose.

Ssb squat
65x10
115x5
155x5
205x3
245x3
295x1
315x1
340x1 pr lesss help an wraps


Ghr
3x10-12 with bw

Reverse hyper
3x13 135

8 set ab circuit
 
DE from friday was a rep effort

flat db bench
85 x 21

Incline db bench
65 x 27

Decline swiss bar
135 x 25

chest supported rows
3 x 12,10,8 last set had 2 45s and 25

V bar pulldowns
3-4 sets of 12 weight cant remember

face pulls and 8 sets of abs (ab wheel, spud straps,knee raises,oblique bends)

that was it hopefully able to hit 20 with 90 lb dbs wanna hit at least 15-20 with 100s by end of august
 
was on a mini road trip missed max effort monday did ME lower tuesday

Sumo deadlifts
135 x 3
135 x 3
225 x 3
225 x 3
315 x 1
365 x 1
405 x 1
455 x 1 grinder 5 away from PR but this was a cleaner easier rep very shaky on lockout im not sure if thats just because its sumo or a weakness

225 x 3
275 x 3
295 x 3
315 x 3

rep work with 100 lb chain

Shrugs
275 x 12
295 x 10
315 x 8

Leg Press
450 x 3 x 10

Oblique bends x 25 with 45 lb plate
knee raises 2 x F
Spud Straps 2 x 12 with 75 lbs (pr if it counts haha)
Ab wheel 1 x 20

that was it for today pulled my back a bit, back was really sore.. Thinking of just doing a max effort day friday with swiss bar floor press or DBs for max set of 3 then do inclines monday since thats not a stressful ME movement. Willl figure it out tonight at some point
 
did a bit more volume today since i had to skip DE day this week, DB bench, swiss bar floor press or Flat bench with chain were max effort choices went with DB bench

25 x 20
45 x 15
65 x 12
85 x 5
105 x 5
115 x 3
135 x 2 and these were grinders needed a bit of help on the 2nd really pissed wanted 3 my DB bench needs work as well as my overhead press but used them so much uring the school year (because i had no special bars, chains etc.) that i feel over trained at them. Tried it a 2nd time only got one

Rep work 90 x 20 very happy with that as i got 85 x 21 just a week ago. Not too sure what monday will look like

Swiss Bar Incline Bench
125 x 10 x 10 outter and mid grip
155 x 5 x 5 outter and mid grip
125 x 10 x 10 inner most grip

Chest Supported Rows
3 x 12 90 lbs

Face pulls 4 sets x 12 with 90 to 120

Db lateral raises
2 x 12 with 25 lbs

barbell curls did some dumb lightweight superset **** for a pump thats all for now, monday will probably be alot of back work with speed bench and tricep extentions
 
Max effort monday

Football bar
35x10x10
125x5x5
175x5
215x3
245x1
270x1
295x1
300missed

Last year my swiss bar bench was the same as my barbell +10 weighed in at 194 so i shoukd be benching 110 above my bodyweight stoked about this esp after maxing on db press friday

Football bar extentions
105x12x9x9

Pullups x 10x8x6

Chest supported rows
90x10
115x8,8

Tricep pulldowns
3x20

Pec dec 3xf 120 highest weight

Incline layin down curls 3x12 25 highest eright

That qas it squat and rack pulls wed
 
squats
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
355 x 1

Need to start going parallel and coming up going too low and end up rounding my back on the way back up was hopping for a double but wasnt happening, will try 375 a month from now

deadlifts
225 x 2
275 x 2
315 x 2
335 x 2

all with 100 lb of chain

stiff leg deadlift
225 x 3 x 10

Reverse hyper with strap
3 x 12,10,9 with 185

ab wheel x 25 and standing pulldowns 2 x 12

need to still work on hip strength a bit and will be doing lots of below parallel box squats so i can get a feel when to reverse back up

DE will be friday chain bench and floor press with alot of back
 
De bench used 2. Grips pinky on ring and close did a bunch of sets with100lb chain. From 135-175 triples

Swiss bar bench
215x5 easy
235x5
255x 3 tied pr first rep wobbled this missed it up combined with 2 max wffort and de in 3 days not bad

Pullups 1x8
Swiss bar bb rows
125x10
145x10
155 x10
175x10

Db power clean 3 x 10-12 25-30 lbs
Flyes 3x10 last set 130
Barbell curls bar x25 and 65 x 25

Thats it max effort on monday 2 board band bench and wed max effort lower will be box squats i have to fix the hips getting under the squat at the bottom and staying tight
 
Max Effort Bench - I knew the two ME this close was gonna be a bad idea wasnt too terribly bad tho, had no one to spot me which sucked because i needed 2 someone to hold the board and someone to unrack ended up using no board for most of the sets

red band bench
95 x 5
135 x 3
185 x 3
225 x 1
added 2 board
245 x 1 spotter was annoying kept his hand on it but this felt pretty good
255 missed of the board moved a bit then froze horrible

DB bench
100 x 13 PR wanna hit 15 before i move up in weight

Pin Press Forehead- this is usually done second but done 3rd so thats why the dropoff in #s
135 x 3
165 x 3
195 x 1

Swiss Bar Rows
155 x 12
175 x 12
185 x 10

V bar pulldowns
3 x 12 150 ish weight

Pec Dec
110 x 15
120 x 12
130 x 8

barbell curls
95 x 12
75 x 25

Rear delt face pulls
3 x 15 with 120 i believe

thats it- will probably take it really easy friday either speed work with swiss bar or RE with DBs... Wed is box squat and rack pulls excited for that
 
Max effort lower

Box squat below parallel
45x10
95x5
135x5
185x3
225x3
275x1
295x1
315x1
340x1
365x1 with knee wraps pr

Deffinetly need to strengthen hips still this will help

Sumo rack pulls 2 pin
225x3
315x3
405x3
455x3

Glute ham
30 total reps 4 sets

Reeverse hyper
90x12
185x10
185x10

Thats all i think ill add leg press glute ham reverse hyper and sled pulls sat or sunday
 
Rep effort day - rotating between rep and speed every other week no way id make a cut to 181 from 194 so i better add on size

100 lb db x 15 pr

Decline swiss bar 145x30

Incline close grip swiss bar 105 x 30 shoulda went 115 o well next time it is

Chest supported rows
100 x 3 sets of 12

Db power clean and db lateral raises
25 x 2 x 12

****ty max effort day last time i did dumbells monday i wanna hit the 130 x 3
 
Looks good in here, your lockout may be shakey on the sumos bc of foot placement and the pressure on the hips not being able to fire right. I wouldnt max on db press either. In the westside barbell book of methods they use db presses for RE work inplace of ME work. Otherwise maybe do sets of 5.
 
SweetLou321 said:
Looks good in here, your lockout may be shakey on the sumos bc of foot placement and the pressure on the hips not being able to fire right. I wouldnt max on db press either. In the westside barbell book of methods they use db presses for RE work inplace of ME work. Otherwise maybe do sets of 5.
Click to expand...

your probably right my hips have always been my weakness take forever to stretch them to be able to squat so im sure that the issue im trying my best to keep them loose and strengthen them. As far as Db press i know westside doesnt reccomend them too a max i use them for RE day, and sometimes instead of deloads ill do a 3-5 rep db max, got greedy and went for 135s last time worlds of difference 20 lbs on Dumbells make
 
Max Effort Upper

Db bench
40 x 20
60 x 10
80 x 5
100 x 5
115 x 3
130 x 4 (3 reps on my own had a little help getting the first one up after kicking them back and help on the last rep)

Incline swiss bar (seat height 6)
125 x 5
175 x 5
195 x 5
215 x 5
225 x 5

Pin Press seated from chin
135 x 3
165 x 3
185 x 1 i believe this tied a PR but doing this 3rd instead of 2nd should make a big difference.

Pullups
Bw x 5 x 6 and yellow chain x 3 ( this was horrible was pretty fried from the work above)

Kroc Rows
135 x 10
100 x 25

DB power clean and DB curl and DB flyes
25 x 2 x 12 flyes 30 reps each time

thats it wednesday workout is still in the works
 
Max effort Lower

Reverse Band (green band)
185 x 5
225 x 5
315 x 3
365 x 2
405 x 1
435 x 1 knee wraps
455 x 1 Knee wraps

Deadlift Reverse Band
315 x 3
405 x 3
495 x 3

Good Mornings Saftey bar wide stance
65 x 12
95 x 10
115 x 8

Reverse Hypers
225 x 3 x 10

that was it was in a rush probably doing ab work and sled work and DE bench tommorow will be a nice couple days off till wednesday
 
DE upper

135+ 100 lb chain 6 x 3 ( the chain work is hurting my elbows my lower back is sore from yesterday squatting and deadlifting this is a horrible way to practice form, need to do something about this schools starting in a month so i will be away from these soon enough

Floor Press Swiss bar
215 x 5
245 x 3
265 x 3

Just wanted to kind of test it out see where im at i think im close to 3 plates on it..

Bent Over Flyes
3 x 12 with 25

Chest Supported Rows
185 x 12
205 x 12
225 x 12
235 x 10
240 x 8

Pec Dec
110 x 25 low handle 20 high handle

DB Power Clean
2 x 10 with 30 lbs

Tricep rope pulldowns
2 x 25 light weight

Seated curls
20 lbs x 50 reps GOTTA GET A PUMP!!!

Majority of my Back work will be - Pullups, Kroc Rows, Chest supported rows, .. every now and then seated rows and swiss bar rows

Upper Back - DB power cleans, rear delt flyes and cable pulls and SHRUGS which i need to start doing

Shoulders- Right now its strict seated pin press i want to see how this works out i drop set it for some volume but otherwise standing or seated DB press or DE day will be overhead press or DB press day

Triceps- swiss bar extentions or rep work of ME.

Pecs - flyes and Pec Dec as well as doing all the max effort work wider then my regular bench grip
 
was on a short get away missed max effort upper on monday so did that wednesday and will do me lower on thursday, felt like **** little sleep and combine that with the test powder and hyde pre workout felt dizzy and nautious

Floor Press
45 x 10
135 x 5
185 x 5
225 x 3
255 x 1
275 x 1
295 x 1 PR lil uneven but wasnt an extreme grind

Rep work
225 x 7

Swiss Bar extentions
3 x 10 with 105

Pullups x 5,6,7,8

db power cleans
2 x 12 30 lbs

Flyes and swiss bar curls 3 sets each that was it squat day tommorow with saftey bar
 
Max effort lower

Saftey squat bar
65x5
65x5
155x3
155x3
205x1
245x1
295x1
315x1
345x1 pr had no one to judge depth since im workin on not getting too low in the squat but felt ok

Rep work
Box squat below parallel
245x5

Stiff leg deadlift
225x5
250x5
275x5

Leg press
4x15,12,10,20 top set was lil over 600

Ab wheel x 20
Pulldowns ab strap x 12

Abs are cramping up recently will add glute ham reverse hyper and sled drag day monday sat rep effort and heavy back work
 
Rep effort
Db bench
45 x 20
65 x 15
75 x 10
85 x 22 PR

Db Rows
135 x 12
100 x 30

Chest Supported Rows
185 x 12
205 x 12
225 x 12

Rear delts 3 x 12

2 sets incline flyes and 1 set pec dec

that was all will go for 305 on football bar wednesday might do a light lower body day monday
 
Sled dragging prolly 16 trips last trip was 3 45s and then did 2 each sides for hips and did ab wheel and spud strap pulldowns with no ac this was hard. Max effort swiss bar wednesday 3 plates are going down
 
Max effort upper
Swiss bar
35x10
115x5
115x5
175x5
215x1
245x1
265x1
285x1
305x1 pr
315 miss miss shoulda had the first one just lost my groove
225x7x7 outside then middle grip

Pullups
Bw x 10,8,7

Chest supported rows
135x12x3 sets

Db rear delt flyes
25x3x12

5 rounds 30+ seconds hammer swings one minute break

Deadlift testing tommorow or friday depending
On how my back feels.
 
ME lower went ****ty- didnt eat but stretched out really good stomach hurt too

Sumo deads
135 x 5 x 5
225 x 5
315 x 3
405 x 1
445 miss miss miss
405 x 5 rep PR for sumo
425 x 1 grinder

everyone told me not to worry too much it was a CNS issue no way in 4 weeks did i lose 30 lbs of my deadlift i mean hell 405 x 5 =475 max calculator will shake it off and try it again in about 3 weeks im going to have to go back to doing the 5/3/1 unless i can find a way to make my current routine work.

Good Morning with saftey bar
115 x 3 x 10

Leg Press
450 x 2 x 10
540 x 1 x 10
340 x 40 drop set

Calf Raises
3 x 25 with 225

AB Pulldowns
1 x 15 with 70 spud straps

Speed day will be tommorow excited to hit the incline swiss bar! thats motivation ****ty day today
 
Max effort upper only 5 days rest skipped de day... Was too beat up for it suppse to do max effort 2 board have no idea about the carryover. So i started the transition back to close grip inclines didnt do bad foe aore elbows

C.g. Incline
45x10
95x10
135x5
165x3
195x1
225x1
245x1
265x1
280 missed not terrible got it moving
270x 1 5 shy of pr will go for 280 next time

Rep work
225x4
215x3
205x5

Reps were rough with these maybe because of the low carb diet.

Pullups
Bw x 11,9,9

Kroc row
110x25

Db powerclean
2x12x35 lbs

Chain curls and pec dec and ab wheel x 20
Extentionw will be back soon when elbows heal
 
Squat Day was dreading this full ROM squats only on 5-6 hours sleep empty stomach 5th day on a low carb diet

Squats-
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1 knee wraps used the right way HOLY ****!
385 x 1
405 x 1 with help guranteed a month from today i will hit this i struggled at very top

Box Squat
135 x 2 x 10

that was it ran out of time no abs qauads nothing never done a meet but im guessing it would feel like this first time i had my form down 100% had a spotter and side judge so this has me drained already dreading tommorows DE day hopefully doing some leg assistance Sunday
 
De bench
8x3 with 155 + red minis

Log press
70x12
3x10 100 lbs

Seated row
4x10-12 169-180 lbs

Lat pulldown
3x12 140

Rear delt
4x12 with 130ish

Thats it was a boring workout but none the less needed it monday 2 board max band bench will suck and last shot at a db triple the week after
 
DE bench Friday

Bench Press
155 x 8 x 3

Log Press
70 x 12
100 x 3 x 10

Pullups
3 x 12,10,11

Kroc Row
90 x 40 reps 1 set

Couple sets pec dec and pulldowns called it a day
 
Max Effort Lower

Box Squat at parallel
45 x 10
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
375 x 1 knee wraps on this no spot clean rep

Rack Pulls 1st pin
315 x 3
365 x 1
405 x 1
done

Saftey Bar GM
95 x 12
105 x 12
115 x 10,10

Leg Extentions messed around a bit was a newer type machine, called it a day broke the new belt in got more familiar with knee wraps broke a PR after a Regular Squat which usually never happens. Will be taking 5-7 days off here soon to recover and go all out
 
took 10 days off felt great body was rested back to school a higher altitude and ****ty weight lifting equipment

Max Effort Monday
45 x 10
95 x 5
135 x 5
185 x 3
225 2 singles
ADDED ORANGE BANDS
275 x 3
315 x 1
365 x 1 with a bit of help
365 x 1 bit of help
raw single 280

Reverse Band PR was 390 couple things here, the bar was ****ty one end was heavier then the other and it has way too much bend too making lockout difficult, also the benches are lower to the ground will just take some adjustment and the bands have sat in my garage since may 4 months of probably the hottest summer in my life cant be good, also one side of the band is way looser then the other.

Push Press
135,155,185 for triples
195 and 205 for singles

Barbell Extentions
95 x 12 x10
75 x 15

Seated Iso Rows
315 x 12,12 both grips
365 x 8, 8 both grips

DB Power Cleans
35 x 2 x 10

2 sets of Arnold 21s 85,65

6 sets of flyes all angles
 
Max Effort Lower - once again had to find a rotation to use at school

Manta Ray max
135 x 5
185 x 3 already heavy
225 x 1
275 x 1
315 x 1
355 x 1 missed had help
355 got it with a bit of help and when i say bit it as a BIT he wouldnt help me

Deadlift Sumo
225 x 3
315 x 3

conventional
365 x 1
405 x 1
425 x 2

Bar is so horrible that it has so much bend deadlifts are awkward i dont know if i should use a fatter bar or just keep using the ****ty bar..

Good Mornings
65 x 12
85 x 12
95 x 10

Abs and a bit of cardio tommorow unless i cant move trying to get my conditioning up
 
Weakness Day

Notes- shoulders pecs still sore really needed another day hips and hamstrings still really sore.

DB Bench Palms in
30 x 20
50 x 15
70 x 10
85 x 5
100 x 7 deffintely not a PR but reps were more controlled no sleeves would be nice to be hitting 125s for 3-5 consistantly in 16 weeks

Lever Rows
135 x 3 x 12 both arms

V bar pulldowns
4 x 12,12,12,10 last set 165

Barbell Shrugs
135 x 20
225 x 12
255 x 12
255 x 12

DB hammer Curls
2 x 12 x 45 lbs

Inverted Rows
BW x 3 x 15

Lateral DB raises
2 x 12 x 25 lbs

3 miles 17 minutes on the bike and knee raises with 20 lbs x 30 and BW leg raises 12 reps superset

Overall- thinking about ditching any pressing and doing Heavy back and shoulders on this day with bicep work since i have been slacking on those 3 lifts. I wont mind staying at 198 as long as i can keep losing a bit of stomach fat and adding mass on my back and shoulders and legs.. have a pretty good lower body rotation set up hopefully recovery is good
 
Lower Body Weakness Day

Leg Press close stance
4 x 15
8 x 15
12 x 12
14 x 10
16 x 5
14 x 10

Tried to not go to deep so that all the tension would remain on quads, otherwise i start using too much hamstrings and lower back

DB swings
27.5 x 15 yes we have .5 dumbells on campus
35 x 12
45 x 12
55 x 12

Calf Presses
100 reps 225

Leg Extentions
30 reps, 15 reps, 15 reps, 15 reps 15 reps all with 15-30 seconds rest inbetween

DB side bends
55,65,75 x 25,20,15 each side

3 miles on the bike in 16:30

simple day more volume, if my forearm and bicep arent sore as **** tommorow will be ME upper if not it will be pushed back to tuesday
 
ME upper

Overhead Press
45 x 10
75 x 5
95 x 5
135 x 3
160 x 1
Push Press from here on
170 x 1
185 x 1
205 x 3

bar is more than 45 but im counting it as that ****ty bar too its thick has no give too it etc i guess ill just work back up to my old maxes which prolly means a 10% strength increase id say just a guess..

DB bench Presses
110 x 5 had more in the tank these were slow and controlled deffintely a good sign
85 x 15

JM Press
85 x 3 x 12

It just feels more comfortable then skull crushers? deffintely not doing these heavy like they did in the old school westside videos

Hytrophy Rounds

2 x 10 30 lbs db lateral raise
4 x 15-20 cable flyes 30-40 lbs
2 x 15 incline curls 27.5 and 35 lbs
4 x 12-15 lat bar Dizenzo rows

Knee raises 95 x BW within 2 mins


point of this was obviously to get a pump increase muscle size and get the heart rate up... mission accomplished lesson learned to always right workout log in pencil because its always changing
 
Recovery day - im starting to believe in these cardio was 5 miles on the bike just riding no resistance, 28 minutes. then 4 x 25 with 55 lbs oblique bends... For lab in class tommorow got 4 x 2 minutes bike uping the resistance and monitoring blood pressure should be tough and not going to be able to do ME squats till Thursday or Friday, might do Back work.
 
Back/Biceps

Pullups
3 x 10,12,10

One arm BB row
185 x 15
205 x 15
225 x 10

Reverse Grip lat pulldown
5 sets all were 10-15 reps 150 was the heaviest it got.

Shrugs
225 x 15
275 x 12

DB Powerclean
2 x 12 x 25 lbs easy shoulda gone heavier

Barbell Curls
5s on the barbell up to 95 strip set no rest 12-15 reps each set

Stiff arm lat pulldowns for a pump

Rope Pulldowns on knees
3 x 25 120 heaviest set

bike for 15 minutes...

well see how i recover from this should make me feel pretty good, only pressing once a week, besides my back and shoulders were my weakness so this should help.

Hopefully deadlifts and squats tommorow but with the hips and hamstrings still sore im not sure.
 
Max Effort Lower

Box Squats (i want to say either parallel or just below)
45 x 10
95 x 5
135 x 3
185 x 3
225 x 1
275 x 1
315 x 1
340 x 1
355 x 1

the bars on campus make a 10% difference id say its around the 7% mark for upper body ill know more as i hit the lifts more over time.. regardless strength is going up.

snatch grip deads
225 x 3
275 x 3
315 x 2
365 x 1
385 x 1
405 x 1

Seated GM
45 x 10
75 x 10
95 x 2 x 10

Obique bends
60 lbs x 25 x 3 sets

Leg Raises 25 reps and 50 knee raises all in a row cramped up and called it a day since i did a cheat day in the middle of the weak im not starting the carbs till i wake up tommorow and do 30 mins cardio on a empty stomach, will try to hold off and do sat sun as the cheat days
 
Sundays weakness day

Db swings
45x12
55x12x10

Leg press
4 x 12
6x12
7x12
8x12
4x40

Supersetted with 45 lb oblique bends 50 repa

Bike 15 mins thats it nice and simple
 
Max effort bench

Close grip incline
45x10
95x5
135x3
165x2 hit pegs
185x1

Combined with the bar being ****ty the bench being ****ty for inclines and having an awkward set up because the mold for the rack is right where i need to put the pegs this is way to dangerous scrapping these for dead bench

Dead bench
225x3
255x1
280x1
285x1
290 missed twice fresh and getting back into this i think i could get it maybe a bit more

Floor press db
100x4 called it after this went to assistance

Ohp
100x12,12,10

Lateral raise
23.5x12x3sets

Pulldowns curls incline flyes all 3 sets of 12-25

Leg raises bw 2x15
Knee raises 2xF

Treadmill sprints 6 sets 9 and 9 highest 30 seconds rest. Wanna get to 10 and 10 for 10 will alternate between this and bike every two weeks
 
Lower max

Front squat
45x5
95x5
135x3
185x1
205x1
225x1
255x1
280x1 pr obviously first time doin em

Band deadlift
225x1
275x1
295x1
315x1

Leg curls
3x20,15,10

Calf press
225 for 100 reps

5 mins eliptical lactic acid tolerence in quads this **** hurts worse than leg press extensions etc.
 
Back work

Neutral Grip Pulldowns
4 working sets 10-12 reps with 180 and 2-3 sets of warm up sets 15-20 reps

V Bar Corner Rows
4x 15 3 45s

DB Power Cleans 2 x 10-12 with 35 lbs

Stiff Arm Lat pulldowns standing
multiple sets of 15-25 sets probably about 5, i do these to practice flexing the lats for deadlift and to get some hytrophy

Barbell Curls
80 x 20,20,12

EZ bar preacher curls
55 x 15
35 x 15
45 x 15

Flex Curls with cable
2 x 20 with 40 lbs

3 x 15 leg raises, cable oblique bends 3 x 25

kept lat work with neutral grip since shoulders are sore from front squats need to do 2 cardio sessions which will be friday and saturday... Monday will be 30 degree incline bench should give the shoulders another break according to everything ive read... Feeling good #s are going up
 
Lower Body Weakness day - well some dumb**** was on my legpress machine not even knowing how to use it and combined that with front squats and band deadlifts not taxing me wednesday i went pretty heavy

Power Squat
1 x 15
2 x 12
3x 8
4 x 8
5 x 5

Leg Extentions
3 x 15 225 drop set of 25 with 185

Calf Presses
5 x 15-25

Cable Bends 3 x 25
Leg Raises 2 x 20

Sprints
8,8 x 15 seconds 3 sets
8.5 8.5 x 15 x 3
9,9 x 15 x 2 sets

dissapointed wanted one more will prolly try to hit 10 on 8.5 tommorow if my legs arent sore hit more abs if there not sore... Monday will be ME bench
 
Monday Max Effort Upper

15 degree Incline Bench
45 x 10
95 x 5
135 x 3
165 x 3
195 x 3
225 x 1
245 x 1
260 x 1 only a pr cuz it was my first time doing it... the bars 50 lbs but i only add it to the last set

Floor Press
225 x 5 with help on the last 2 this was dumb too burnt and didnt rest enough

barbell Skull Crusher
90 x x 12
100 x 10
100 x 9
80 x 15

Barbell Curls
95 x 15
85 x 15
75 x 12
65 x 12
55 x 15
45 x 30

Flyes
3 x 20 40 50 60 lbs with cable from bottom up

Seated Hammer SHoulder Press
135 x 2 x 15 gonna try to introduce these if im not doing shoulder work right after bench

3 x 25 kneeling rope pulldowns
Oblques 3 x F with 45 lbs

thats it alot of Hytrophy work my goal is to get the main lifts done and focus on conditioning and hytrophy work seems to work well and not hurting my strength gains... Prolly around 20 minutes on the bike tommorow prehaps more abs body weights at 196 will be using one of my carb up days as a clean carb day the other dirty, see if that triggers a bit more fat loss.
 
Back work with some light shoulders....

Neutral Grip Pulldowns
5 x 8-12 reps last 2 sets were 185 dont really track weight just feel the muscle working but dont half ass it either

Iso Lateral Pull inside grip
225 x 15
275 x 12
295 x 12
315 x 10

Shrugs
225 x 15
275 x 12
315 x 8

Power Cleans DB seated
2 x 15 then 10.. 25 lbs then 35

Dizenzo Rows
5 x 15-20

Stiff Arm Lat Pulldown standing
5 x F (did em for the pump, i know useless for powerlifting but actually helps me to fire my lats into my deadlift and who doesnt like the pump?)

Barbell Curls
110 x 7 Just because i wanna hit 135 some day for 10

Hammer Curls and Cable Flex Curls, Cable Side Delt Raises all were light weights about 3-5 sets each nothing big pretty much all supersetted

Tons of Oblique Cable Bends and 3 x 15 knee raises with 30 lb dumbell

Stair Master 15 minutes fat burning on level 2


**** all the bodybuilder pump looking stuff never affects my recovery, and i use it more of a way to keep the heart rate up achieve a pump before i go on to do the little bit of cardio i do, if it ever effects me ill change the movements or cut it out and add more pure cardio... This will probably be it might do about 45 minutes cardio tommorow and call it till saturday when i max out on squats.
 
Squat Max SundayNotes- wanted to do it on saturday, woke up early sunday decided to test it out lifts were as follows45 x 15135 x 5185 x 3225 x 1275 x 1315 x 1 knee wraps365 x 1 knee wraps loaded the bar wrong hit the rack walking it out had ****t shoes on etc... messed me up in the head a bit410 x 1 knee wraps had a lil help at the top a hell of alot less then the help i needed on 405... Hoping for a clean 425 by thanksgiving break 2 months from now at least 415
 
Squat Max SundayNotes- wanted to do it on saturday, woke up early sunday decided to test it out lifts were as follows45 x 15135 x 5185 x 3225 x 1275 x 1315 x 1 knee wraps365 x 1 knee wraps loaded the bar wrong hit the rack walking it out had ****t shoes on etc... messed me up in the head a bit410 x 1 knee wraps had a lil help at the top a hell of alot less then the help i needed on 405... Hoping for a clean 425 by thanksgiving break 2 months from now at least 415 Drop Set 315 x 6 knee wraps got pushed on this set almost racked it a couple times... Tommorow back to the grind diet and ME upper will be spot on doing floor presses with either barbell or dumbell
 
Not the best idea to do a ME lower right after max effort upper but did it anyways

Reverse Band Bench
45 x 10
95 x 5
135 x 5
165 x 3
195 x 3
225 x 1
added bands
275 x 3
315 x 1
345 x 1 ****ty
350 x 1 got this lil help at the top

another frustrating day first bench was too high too use 2nd is too low, the bar is so ****ty that for some reason lowering feels like hell and the very top of lockout does o well gotta make due..

Raw Single 280

Incline Close Grip
5 x 8-10 135

rear delt bent over flyes 27.5 dumbells idk why we have these weight felt great tho
barbell curls strip set with 110
single arm tricep rope pulldowns 3 sets

20 minutes on bike that was it..... Wednesday will be back day
 
Leg Assistance

Stiff Leg Deadlift w/ heels on plate
140 x 6
190 x 6
230 x 6
280 x 5
280 x 7

goal was to hit 280 x 6 had to step back to far on the first set thats why i only did 5

Leg Press
4,5,6,7 plates all for 15

calf presses
3 x 70,70,40 with 225 supersetted with plate side bends 45 lbs

2 x 15 35 lbs knee raises

20 minutes on bike

Notes- Max effort lower will be sunday mornings, since i dont wanna wait till next week.. bike will go to 20 minutes a week 4 times.. Back will be either thursday or Friday which includes light shoulders which is my weakness day for upper body..
 
20 mins level 2 on bike and 4 sets knee raises 2 x15 40lbs... Tons of obliques upper body weakness day today will post later
 
back work

db rows
20 reps 60 lbs
95 15 reps
125 x 20 right side 15 left
95 x 30 reps per side

over head iso lat pulldown
3 x 15,15,12 185

Shrugs
225 x 15
275 x 12
315 x 8

db power cleans
2 x 12 with 30 lbs

21s with 65 and 85 lbs

stiff arm standing at pulldowns and dizenzo rows 5 sets of 20+ on each

20 mins on bike 8 on level 2 and 12 on 1 legs were pretty dead probably wont do ME lowerr till wednesday since i maxed squat last sunday and did an assistance day wed. no abs i could feel it i woulda cramped real bad didnt get enough water in and was low on carbs... eating clean no cheat days till friday
 
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