5/3/1 -- How I Plan to Use Wendler's System to One Day Destroy Him

Training Training Logs
81

9/26/11:

GHR:
BWx10

Javelin press:
45x5

Press:
(warmup)
45x5
75x5
95x4
115x3
(working)
130x3
150x3
170x3

And as always, lots of chins.

82

I know it’s late but congrats on the bench and dead pr’s

83

Hey, thanks buddy! Hopefully I can get my total up to 1000 soon.

9/27/11:

GHR:
BWx10x2 (vampire)

Squat:
(warmup)
45x5
95x5
135x5
185x3
(working)
220x3
250x3
280x3
255x1

GHR:
BWx10 (vampire)
BWx10x2 (prisoner)

By the end of the squatting, my lower back felt like total dick, so I didn’t really push it too much.

84

9/28/11:

GHR:
BWx10x2 (prisoner)

Javelin press:
45x5

Bench:
(warmup)
45x10
95x5
135x5
165x3
(working)
190x3
220x3
245x5
185x3

DB bench:
55x10x5

Weighted chins:
45x1
90x1
115x1

Never done these before. From my understanding, 115 isn’t bad. At a bodyweight of 170-175, that makes the total 285-290, which is slightly higher than my bench, which seems to be a good thing.

GHR:
BWx10x3 (prisoner)

85

9/30/11:

Deadlift:
(warmup)
135x5
185x3
(working)
245x3
280x3
315x7

GHR:
BWx10x5 (prisoner)

Good mornings:
45x5
95x5x3

Some ab shit.

A good day overall. Doing 315 for 7 ain’t bad for me.

86

10/2/11:

Javelin press:
45x5

Press:
(warmup)
45x5
75x5
105x3
(working)
125x5
140x5
160x5

DB bench:
55x10x3

DB row:
100x20

And as always, lots of chins.

87

10/3/11:

Squat:
(warmup)
45x10
135x5
160x5
185x3
(working)
205x5
235x5
265x5
135x5x5
95x5
45x5

Good mornings:
95x5x5

GHR:
BWx10x3 (prisoner)

RH:
0x10
20x10
40x10
60x10x2
0x10

88

I’ve decided that I’m also going to start putting a daily pullup tally in my log.

10/4/11:
15

89

10/5/11:

Pullups: 0

10/6/11:

Pullups: 60

90

10/6/11:

Javelin press:
45x5

Bench press:
(warmup)
45x5
95x5
135x5
160x3
(working)
180x5
205x5
230x5

DB bench:
55x8x3

DB row:
95x10x3

91

10/7/11:

Pullups: 10

And why not. . .

Pushups: 10

92

10/8/11:

Pullups: 5

93

10/8/11:

Deadlift:
135x5

Band-resisted deadlift (with micro minis):
135x5
185x3

Deadlift:
225x5
260x5
295x5

Back extensions:
BWx20x2

94

Ive been looking through your log, and had to ask… what happened to your face??

shit aside good lifts keep it up.

95

Thanks, man. It was a bypass gone wrong, by the way.

10/10/11:

Javelin press:
45x5

Press:
(warmup)
45x5
75x5
95x5
115x3
(working)
140x5
160x3
180x1
165x1x3

DB row:
75x10x2 (no rest between sets)

96

10/10/11:

Pullups: 20

97

10/11/11:

Band pulldowns: 12
BSS: 10
Pullups: 5

98

10/11/11:

GHR:
BWx8 (prisoner–from now on, always prisoner)

Squat:
(warmup)
45x5
95x5
135x5
170x4
205x3
(working)
235x5
265x3
295x1x3
315x1
325x1 (PR)
330x1 (PR)
165x10x2

GHR:
BWx10x3

99

10/13/11:

Pullups: 5

I’ve been a little sick lately.

100

10/14/11:

Pullups: ~50
BSS: 10
Pull-aparts: 12