Barbell- Bench Press
Set 1
20 x 45Lbs
Set 2
10 x 135Lbs
Set 3
8 x 185Lbs
Set 4
5 x 205Lbs
Set 5
5 x 225Lbs
Set 6
5 x 250Lbs
Set 7
5 x 250Lbs
Dumbbell- One Arm Row
Set 1
10 x 80Lbs
Set 2
10 x 110Lbs
Set 3
10 x 120Lbs
Set 4
10 x 130Lbs
Set 5
15 x 145Lbs
Barbell- Stiff Leg Deadlift
Set 1
12 x 135Lbs
Set 2
12 x 225Lbs
Set 3
10 x 250Lbs
Everything felt light and easy today. I did a set of 20 roman chair situps after every exercise that’s 320 reps…abs feel like my name was Frank Zane. I’m going to dial my bench number up a bit. I haven’t benched regularly in years and have underestimated what I can do. Off to Canada and then Argentina for a week on business. Should be interesting training there.
Felt like crappy wet cheese this morning. I’d usually skip the weights and do some cardio but my travel schedule is insane right now so I opted to just get some pulls in while I can. The weights felt a lot heavier than they should have. The last set of 465 felt more like 500, I’m glad it’s over.
Barbell- Deadlifts
Set 1
5 x 135Lbs
Set 2
3 x 225Lbs
Set 3
3 x 275Lbs
Set 4
3 x 315Lbs
Set 5
3 x 365Lbs
Set 6
3 x 405Lbs
Set 7
3 x 425Lbs
Set 8
1 x 445Lbs
Set 9
1 x 465Lbs
I’m 40 and have been doing Wendler for the last 18 months. Love it. Your overhead press is impressive at 205 x 6. I bench around 330lbs, but can’t seem to progress much beyond 175lbs with my overhead press.
Wendler is great because it forces you to work your legs and achieve strength everywhere. The only modification I’ve done is I use a trap bar deadlift instead of the traditional straight bar. It’s been great for my legs, and has spared my back in the process. I figure this is an acceptable compromise.
Pro Raven…keep at it, your OHP will get up there. Just follow the 5/3/1 plan as written and use the methods he outlined for lagging lifts. Good luck with your lifting.
Woke up with a bug in my ass about yesterday’s crappy pulls.
Decided to squat as much weight as I could without wraps. I hit a PR.
Barbell- Full Squat
Set 1
10 x 45Lbs
Set 2
5 x 135Lbs
Set 3
5 x 185Lbs
Set 4
5 x 225Lbs
Set 5
3 x 275Lbs
Set 6
3 x 315Lbs
Set 7
2 x 335Lbs
Set 8
2 x 355Lbs
Set 9
1x 365Lbs
Set 10
1x 375Lbs (video shows I hit parallel)
Set 11
1x 405Lbs ( video shows I missed parallel by a few inches on this one)
I feel like I don’t give a cr@p about this Dec meet anymore. Hitting rep goals doing 5/3/1 was more fun and felt more meaningful. I’m taking the week off from training while on business in Buenos Aires…we’ll see where my head is when I get back.
Ridiculous. Nicely done. My personal goals in 2012 are a 350lb bench, a 400lb squat, and a 500lb trap bar deadlift. I’m 6’2", and 225lbs. My legs have always been weak, and I had ACL surgery last October, so since therapy was over I’ve made it my personal mission to beef my leg strength up to respectable levels.
Right now I’m at 330lb for bench, 315lb for squats, and 420 for deadlifts. I’m adding 20lbs a month to my estimated-Wendler max (instead of 10lbs) for squats and deadlifts because I’m making very easy progress, so I think my goals are legit for 2012.
Solid work. It’s hard when you’re trying to max out like you are and looking for a particular weight. I agree about the rep goals being a lot more fun.
Really hard to judge depth from that angle. Maybe video from the side for a more accurate view. Sure seems like you stand a long time with the bar before your descent.
@Kpsnap: If I do the December meet it will be APA. That said, my goal is to always hit depth as I define it…below parallel.
I think you’re right that I do stand a while with the weights, it’s how I mentally prepare myself by feeling the weight for a bit. I’ll post a side view next time I go for these numbers.
@atypical: Thanks. I truly believe if you lift with a group there’s a bigger drive to stick with it and push each other to reach goals. Right now it’s just me and my pet fish in the gym
There’s a reason I call this “chasing the dragon” Got to Argentina, found out where the nearest gym with free weights was and bought a one week membership. Didn’t pack a belt or chalk…didn’t care.
military press (yeah I know, I wasn’t supposed to do this)
45x10
135x5
185x5
225x5
235x4
Chins
x22
x16
Dips
x35
x25
Stiff leg deadlifts
135x20
225x12
315x8
Deadlifts
315x3
365x3
405x6
455x3
475x2 (no chalk…grip was slipping)
Squat Ass to ground
45x10
135x5
185x5
225x5
275x5
315x4
Hyper extensions
4x20
rope crunches
lots
I just felt awesome despite not having belt and chalk. I need days like this to remove any doubt I have about achieving my goals. I felt like I could have gone heavier or for more reps on everything but decided not to kill myself ( I trained yesterday as well)
[quote]Rob Batista wrote:
405x1 did not go deep enough and shaky on ascend
–tighten up
[video]2170[/video][/quote]
Man, what a man cave! Kudos on the set up there…I’m jealous! Please make sure to post your photos at this upcoming November 5th meet so we can root you on!
Im in South America on business and won’t be back in the states till the 5th…I’m training for a Dec meet.
[quote]Kairiki wrote:
[quote]Rob Batista wrote:
405x1 did not go deep enough and shaky on ascend
–tighten up
[video]2170[/video][/quote]
Man, what a man cave! Kudos on the set up there…I’m jealous! Please make sure to post your photos at this upcoming November 5th meet so we can root you on![/quote]
[quote]kpsnap wrote:
You did all that work in one workout?
Wow is all.[/quote]
Its a fine line between stupidity and just releasing the beast every now and then. I just slept through a ten hour flight, body feels sore but good. I’ll rest today and start again tomorrow. The chase continues.
