Finally joined after a year’s worth of lurking the site. Decided to keep a training log to keep myself in check and hope gain some insight and input from others.
Been running 531 again after ignorantly quitting it to follow a bodybuilding style split. Love the simplicity of Wendler’s system and the emphasis on progression. I use a bodybuilding-inspired assistance template but that can also be dependent on the day (lots of work, school, etc.).
Anyway, here’s my last two workouts-
9/2/13 Back
Deadlift- 2255, 2553, 2856
Tbar row- 9510, 14510, 19510
Db row- 6012, 7012, 8012
Vbar pull down- 9012, 10012, 11010
1 arm db shrug- 7012, 8012, 90*11
9/3/13 Chest/tri’s
Bench- 1605, 1803, 2004
Incline db press- 508, 608, 654 (terrible)
Dips- bw10, +1 chain6,5
Incline cable fly- 2012,12,12
Db tri ext- 258, 308,6
French press- 4012,12,10
9/5/13 Legs …numbers and quality is all kinds of terrible… Broke my ankle a while back and played basketball and everything else on it so never took much time to rehabilitate it. Just now regaining flexibility to squat again.
9/9/13 Back
Deadlift- 135, 155, 1855 …I know it’s part of the program but still sucks pulling such crap weights lol.
Tbar row- 4510, 10, 10
Db row- 6012, 12
Vbar lat pull down- 8012, 12, 12
HS shrug machine- 18012, 12, 12
Back raises- bw20
Not so great workout…rushed and feeling out of it. Guess that’s what the deload’s for. Really squeezed and focused on perfect form on all pulling, different feeling shifting focus from moving heavier weight.
9/14/13 Shoulders/Biceps
Press- 955,5,5
DB shoulder press- 358,8,8
Side laterals- 1512,12,12
Rear delt raises on incline- 1515,15,15
Fat bar curls- 508,8,8,8,8
Hammer curls- 208,8
I live in the boondocks region of Illinois lol. Down near Mt. Vernon.
9/16/13 Back
Deadlift- 205, 2355, 26510
Tbar row- 90, 1008, 1106 (I messed the first weeks weights up I didn’t go as heavy as listed)
Db row- 65,75,85*12
Pull-ups assisted- 12,12,12 I know, assisted sucks… But I felt it a lot more in the last than a regular pullup
9/17/13 Chest/tris
Bench-135,1655, 1858 135- 10
Db inclines- 45,55,608
Dips- 12 assisted- 12,12
PecDec- 5012,12
Decline db extension- 308, 355, 308
Db overhead ext- 40, 5012
9/19/13 Legs… Dropped squat max a bit to really work on form. Gettin there, slowly but surely
Squat-135, 1655, 18511
Oly squat-1358,8
Split squat-bw12,12
Leg curl-60,70,80*8
Weighted hyper- 12,12
All I had. Long, stressful, hard week = gonna hafta buy some preworkout. Lol (I work on a farm by the way)
I lived in Brownstown for a short time, not too far from your stomping grounds.
When you mentioned the festival I thought you lived up here in Pekin, since we recently had one that engulfed a gym.
9/26/13 Lower
Squat-1855,5,5,5,5 felt really good today
Trap bar deadlift-2655,5,5,5,5 new piece at the gym and always wanted to try it. Awesome. Will go a lot heavier next week
BSS-bw10,10,10
Seated calves-5015,15,15
Back raises-25*10,10,10
Gotta start doin more core work but I was shot by the end of this lol
9/28/13 upper
Incline BB-1358,8,8,8
ss/pull-ups assisted-"6"8,8,8,8
Decline DB-508,8,8,8
ss/machine row- 1408,8,8,8 really liked this one
CGB-1358,8,8,8
Ss/Hammer curl-258,8,8,8
10/3/13 lower
Squat-2055,5,5,5,5
Trap bar deads-2853,3,3 did not feel comfortable with these today… belt was pinching bad and back was aching. Weird
BSS-308,8,8
Back raises-2510,10,10
ss/seated calves-50*15,15,15
Bench-worked up to 2251, ugh. Went for 245 but wasn’t happening today. I wanted to see where I was at but I just didn’t have it in me I guess. Oh well.
Db row-858,8,8,8,8
Press-1155,5,5
ss/pull-ups-78,8,8
Dip machine-410,10,10
ss/fat bar curls-5010,10,10
Okay been extremely busy…harvest time. (I’m sure someone can relate)
Today’s upper
Bench-1955,5,4,4,3
ss/trap bar row-1558,8,8,8,8
Db press-406,6,6,6
ss/pull-ups-"6"8,8,"7"8,8,8
Dips-bw6,6,6,6
Ez bar curl-808,8 hammer curl-358,25*8
Good workout, felt great to be back in the gym. Trap bar rows are awesome… Highly recommend them. Bench is coming along decently I think. Also lowered volume on everything else after bench
Lower today… Did something to my back at work and it’s been hurting pretty good until today. Didn’t bother me enough to go ahead and try some squats and pulls though
Front squat- 1355,5,5,5,5
Snatch grip pulls- 1355,5
Clean pulls- 1855,5,5 really like these. Might invest in straps to go heavier on these, stayed light today though to take it easy on my back
Goblet squat- 608,8,8,8
ss/ 45 degree back raise- 35*8,8,8,8 Brutal superset