Wednesday Feb18
Hockey Game!
1h30 min cardio,sports,gpp name it!!
Somtimes i like to design my workout,
Here my new template:
Day A - Military 5/3/1
Incline press/bb or db - 5 sets of 6-15 reps
Chins or Pullups - A bunch
Triceps Movement - lots
Face Pulls - lots
Day B - Deadlift 5/3/1
Straight leg deads - 3 sets of 8-10 reps
Shrugs - a bunch
Back raises - 3 to 5 set
Abs - 3 to 5 set
Day C - Bench 5/3/1
Bench -Wide and Close Grip
Rows - 3 to 5 sets
Military press variation
Curls
Day D - Squat 5/3/1
Quads Movement - 3 to 5 set
Kettlebell Swing - 3 to 5 sets
Abs - A bunch
Saturday Feb21
Cycle 7/Wave 1
Squat
Squat:
215x5
230x5
240x7 Pr by 2 rep
LegPress:
3 plates/side x 15
4 plates/side x 10
5 plates/side x 16
Kettlebell Swing:
20kg x 10
20kg x 10
20kg x 10
Ab Wheel:
3 sets of 10reps
Squat the last 2 reps with about 5 seconds pause on top(breating) but still they were full squats.Ab wheel is new to me and they were tough on my low back, not sure if this is normal but i think my form was good!
Monday Feb23
Cycle 7/Wave 2
Push Press
Push Press:
110x3
115x3
120x7 tied Pr
DB Incline Press:
65x8
65x8
65x8
Lateral Pulldown:
135x8
150x7
150x7x4x3 rest pause
Face Pulls:
30x15
30x15
DB Incline Triceps Extension:
25x10
25x10
Intensity was not very high today,reason is a freaking cold, so i did what i was capable but could been so much better even if i know its not easy to hit pr when your dieting on low carbs…Hopefully i feel better tomorrow!
Tuesday Feb24
Cycle 7/Wave 2
Deadlift
Deadlift:80/85/90%
260x3
275x3
295x5 Pr by one rep
Deadlift:50-60%
185x8
185x8
185x8
185x6
185x6
Ab Pulldown:
A bunch
Feeling a little better today, last night as i was sick i look inside my starting strength(rippetoe)book and today i work on my deadlift form. My grip was dead on the last set(185x6)…this workout was inspired by the big but boring template.
Wednesday Feb25
Cycle 7/Wave 2
Bench
Bench Press:80/85/90%
185x3
195x3
210x5 disapointed!
Dips:3xMax
16
10
8
-34 reps total
Triceps Rope Pushdown:
45x10
45x8
45x8
45x8
Pullups:
10 sets of 3 reps
Shrugs Smith Machine:
135x15
225x10
225x10
225x10
Ez Bar Curls:
ez+50x12
ez+50x9
ez+50x7
Really disapointed on the bench performance,my previous Pr at 210 was 8 reps, dont know, seems i had no power,after 3 reps i knew i was in trouble. I see 2 factors, i did a upper body workout on monday,i had a cold this week(still not 100%) and also im at 190 on the scale right now, means i lost about 5 pounds in the last 2 weeks.
Feel free to comments,any advized on the bench is more then welcome!
Monday Mar02
Cycle 7/Wave 2
Squat
Squat:
230x3
240x3
255x5 Pr by one rep
Bulgarian Split Squat(front foot elevated):
35x6
35x6
35x6
-holding 35pounds db each side
Leg Extension:(just for fun)
A very long set
Cardio on Stationnay Bike:
First 5 minutes = sprint 15sec/relax 45sec
Then 4 minutes tabata style = 20sec/10sec
Legs are in pain, cant walk!
I haven’t read your full log, but your bench seems to be not improving much at all. What’s going on with that man, why do you think your stalling?
Tuesday Mar03
Cycle 7/Wave 3
Push Press
Push Press:
115x5
120x3
130x4 tied Pr
Dips:
17
10
8
total 35reps,pr by one!
Tate Press/Jm Press superset:(diesel crew)
20x12/12
30x6/6
30x6/6
Pullups:
bwx8
bwx7
bwx6
Shrugs in smith machine:
225x10
225x10
Well not bad considering im at 189 on the scale and tied my pr on overhead press.
Austin, thanks for checking my log, yes i know i have problem with my bench, i think i have weak point and its triceps strenght, i will start to include some close grip bench, floor press,tate press, this type of stuff, i also think its not easy to improve as im dieting at the moment…
As of today i will do the trimvirate template and will add only triceps stuff and shruging for my delts…will see from here if it help…
Wednesday Mar04
Cycle 7/Wave 3
Deadlift
Deadlift:
245x5
275x3
315x4 Pr by one rep(should be 310 but who care!!
Kettlebell Swing:
26.4kgx15
26.4kgx10
26.4kgx10
Crank One Arm Row:
100x8
100x8
Abs:
A bunch on abs machine
Good to set a Pr at 315, there still place for improvement.
Thursday Mar05
Cycle 7/Wave 3
Bench
BenchPress:
175x5
195x3
220x3 !!! see my comments
Barbell Floor Press:(close grip)
135x10
185x3
155x5
Dips:
bwx5
bw+25x5
bw+45x5
Incline Tate Press with dumbell:
30x10
30x10
30x10
Rope Pushdown:
2 heavy sets
Cardio on treadmill:
Incline medium intensity for 15min with a few sprints.
My bench sucks big time, my previous pr of 225x5 seems so far, well im still at 190 on the scale and this record was set when i was around 200.
So who better then Jim Wendler to help me…
see next post!
3/5/2009 9:06:13 AM - Dan Stalling on the bench press.
Mr 5/3/1 or Coach Wendler,
I am on my 8th cycle of your 5/3/1 routine, im still progressing on military,squat,deads but my bench is stalling. For cycle 8 im using the weight i used on cycle 5 but can’t get Pr! Either the same number of reps or short of new Pr by one or two reps. Ok i have to tell you i lost about 10pounds of fat since i started this routine just to see my abs finnaly!! What should i do cut another 10% on my 1 rep max or switch to another variation of the bench like floor press or close grip.
I have never done any close or wide grip work…
Anyway as you can see im kind of lost on my bench press…please help!
Danny,
This is always hard to deal with but you have a couple options.
-
Choose a new exercise.
-
Take a rep max on the bench press, calculate your 1RM and then find your training max. You might be surprised that the weight loss (even if it was just fat) may have affected your strength levels and will take sometime to get back to “normal”.
-
Adjust your training schedule (move to benching every 9 days rather than every 7…or something like that.)
-
Do less/more assistance work (probably the last thing I would change).
For what it is worth, I have been in the same predicament and the best thing I did was lower my bench weights and hit higher reps and build up slowly again. I’m not a big fan of changing the exercises; a well planned and methodical attack is much more effective than throwing a bunch of exercises on the board and choosing one.
Thanks,
Jim Wendler
Saturday Mar07
Cycle 7/Wave 3
Squat
Squat:
215x5
240x3
270x4 Pr by one rep
LegPress:
4 plates/sidex10
5 plates/sidex10
5 plates/sidex10
Cardio on bike:
10 minutes moderate intensity
Not bad 270x4 on squat, this week is deload and will do a lot and all kind of conditionning.
My next cycle i will really drop my maxes on all my lifts except the deadlift that i will add another 10 pounds.
Tuesday Mar10
Deload Week…
Push Press/Bench
Bench:
135x5
135x5
135x5
Close Grip Bench:
135x10
135x10
135x8
Push Press:
95x5
95x5
95x5
Pendlay Rows:(not familiar with those):
135x10
155x6
155x6
Shrugs in Smith Machine:
135x10
135x10
135x10
135x10
225x10
275x5/225x5/135x5 rest pause style
Cardio:
30 minutes on threadmill with a few sprints
Comments:
Well might have the rease why my bench is stuck, about 2 months ago in a hockey game i hit the board really hard, never went to the doctor, had some pain but not enough to stop me playing until this week. Well results is since sunday i seems to have water in my elbow, tommorow morning i see a doc, my elbow is the size of a golf ball!!
Wednesday Mar11
Deload Week
Deadlift
Deadlift:
135x8
225x5
225x5
225x5
Bent-Over-Row:
135x12
Pendlay Row:
135x10
Face Pulls:
30x20
30x15
30x15
Upright Row:
60x10
60x10
75x7/75x4/75x3 Rest Pause Style
Biceps Extender:
A bunch with minimum intensity
Calf Raise Standing:
160x10
120x10
10 seconds lowering,explosion one sec up!
Cardio on Stationnary bike:
5 minutes warmup
10 minutes hiit 15sec/45sec
5 minutes cooldown
Comments:
Good workout, havent seen a doctor for my elbow yet, working on it!
Thusday Mar12
A 30min low intensity on threadmill…
Friday The 13…of March
Last deload day…Squat Time
Squat:
135x10
185x5
225x3
LegPress:
4 plates/sidex10
5 plates/sidex10
Also did some triceps and biceps work for the fun of it.
Next cycle i will reduce my load in All the lift even the deadlift and will do something similar to the trimvirate for accessory with a mix of big but boring but that not really important…the most important will be the load and it might be more then 10% less…
Wave #8, as i wanna do more reps:
Next Cycle:
Overhead Press based on 115(-20)
75%-85
80%-90
85%-95
90%-105
95%-110
Deadlifts based on 290 (-35)
75%-215
80%-235
85%-245
90%-260
95%-275
Bench Press based on 205(-20)
75%-155
80%-165
85%-175
90%-185
95%-195
Back Squat based on 265 (-20)
75%-200
80%-210
85%-225
90%-240
95%-250
My elbow is not at 100% but the weight reduction should help , also i was told my push press is more a military one, i have a little swing from the legs, mixed of military and push press so lets called it a Overhead Press…
Saturday March14
Cycle #8/Wave 1
Overhead Press
Overhead Press:
barx10
65x5
75x5
work set
85x5
90x5
95x10 that a start!
Superset:
Pullups:(10x3reps) 1st session of 10x3 succesfull = 30reps
Dips: (5x10reps) 10,10,8,8,7 =43reps
Cardio:
A short 10min intervall session on shitty stairmaster
Comments:
95x10 is a good start on ovhp.
Pullups program as recommended by Harry Selkow, this was the 1st session, for 2 pullups sets i did one set of dips,on dips my goal was 5x10reps so im just a little short.
Motivation from a old guy…