Monday Mar16
Cycle #8/Wave 1
Deadlift
Deadlift:
warmup
135x5
185x5
185x5
work set
215x5
235x5
245x10 that a start
Leg Curls:
85x10
100x10
100x10
LegPress:
5plates/side/x3x10
Abs:3 sets of weighted cruches
Cardio:
Short 10min session on bike,with 3 one minutes sprints.
Comments:
245x10 on deads but place for more,maybe 2 or 3 reps in the tank!
Tuesday Mar17
Cycle #8/Wave 1
Bench
Bench:
warmup: 45x10, 135x5, 135x5
workset: 155x5, 165x5, 175x10 lol
Dips:(5x10reps)
10,10,10,8,8 = 46reps pr by 3 reps
Pullups:
10 sets of 3 reps
Dumbell Rows:(no straps)
50x10, 75x10, 90x10
Triceps Rope Pushdown:
About 5 or 6 sets, heavy & medium
Comments:
My straps are in the garbage, no more straps on deadlift or any exercices!
175x10,well not really good, my elbow still not 100% so i take this as a PR and will work it from here!
Wednesday March18
Cycle #8/Wave 1
Squat
Squat:
warmup: 135x5, 185x5
workset: 200x5, 210x5, 225x10 ok!!
45"Reverse Hyper:
3 sets of 10reps bw only
LegPress:
4plates x10
5plates x10
6plates x5 (hard on kneeesss)
Abs:
A bunch of abs pulldown
Cardio:
15 minutes on bike with 3 sprints of one minute.
Comments:
225x10 is a good start, im ok with it.
Resume wave 1 with Jim Wendler estimate one rep max calculator formula:
Overhead Press:95x10 = 126 not good as i did 135x4
Deadlift:245x10 = 326 not good as i did 315x4
Bench:175x10 = 233 not good, previous 225x5 and one rep max last year about 260
Squat:225x10 = 299 ok since i did 280x3 as previous pr.
To resume maybe i didnt bust my ass enough on the first wave, my elbow injury is a factor for overhead and bench press for sure, i know there a few more reps in the tank for deads…so maybe that not that BAD!!!
Thursday March19
Cycle #8/Wave 2
Overhead Press
Overhead Press:
warmup: barx10, 65x5,85x3
work set: 90x3, 95x5, 105x9
Pullups:10 sets of 3 reps split in superset
with ovhp and Db Incline Press
Dumbell Incline Press:
50x10, 55x10, 65x8, 70x6, 50x12
DB Shrugs:
70x10, 70x10, 70x18
Triceps Bands Pistons Pushdown:
100 reps total
Friday March20
Cycle 8/Wave 2
Deadlift
Deadlit:
warmup: 135x5, 185x5
workset: 235x3, 245x3, 260x10 lets say PR
Leg Curls:
85x10, 100x10, 100x10
LegPress:
4plates/sidex10x10x20
Abs:
A bunch on machine pushdown
Cardio:
20 minutes moderate intensity on bike
Browsed through your log, seems pretty decently planned. I think your bench press stalling/slow progress on other lifts is just because you’re not eating properly. The weights are always going to add on slow for your ‘strong lifts’ for someone your size (i.e. not a complete newbie). That is, if you’re not eating that many calories.
I say this for a few reasons. Primarily, your lifts that seem to consistently improve, that is your deadlift and the push press, are simply lifts that are “behind” your other lifts.
You don’t need to put on any muscle to add weight to the bar, you already have it; motor control improvements alone are enough to add weight, and will still allow you to add weight until you become more skilled in executing the movements.
The other reason is with your hockey games and regular cardio work in addition to you weight workouts; need a lot of calories to recover from all that activity.
My take: fix your diet up, add on a few hundred calories a day, eat more consistently and I think you’ll start to see a lot better results.
Thanks for your input Challer,
*yes deadlift still improving,260x10 and there was still few reps in the tank i think…
*yes i know i have a bench problem, more calories is a good idea…but im currently trying to set a diet(carbs cycling approach)with Shelby Starnes book. If im not wrong i should get a high carbs day before my bench workout…(as its my worst lift)
*Hockey season almost over…
*Im also trying to control my bodyfat because summer is around the corner, 2 months, wakeboard season…
*the setup with the carbscycling approach…
2 high days
1 medium
4 low days
if not enough maybe i cut to one high day only.
*3 to 4 medium intensity cardio session(30-45minutes)
So are you still following the 5/3/1 on the carb cycle?
[quote]challer1 wrote:
So are you still following the 5/3/1 on the carb cycle?[/quote]
yepp…
Found this answer from Shelby on the subject…
http://asp.elitefts.com/qa/default.asp?qid=86212&tid=
interesting, i’ll check back in a few weeks to see how it goes. GL!
Saturday March21
Cycle 8/Wave 2
Bench
Benchpress:
warmup: 135x5, 155x3
workset: 165x3, 175x3, 185x10…Pr rightnow
Dips:5x10
10,10,10,8,8 = 46reps tied my best
Pullups:
5 sets of 3 reps
Chinups:palms facing each others
3 sets of 5 reps.
Comments:
happy with 185x10,if i can do 10reps again next week that will be good.
Just popping into some other 5/3/1 logs to check them out. Keep busting your ass dude, I feel your pain on the military pressing.
Monday March 23
Hockey Game…
Will place this one in conditionning Hiit!!
Tuesday March 24
Cycle 8/Wave 2
Squat
Squat:
warmup: 135x5, 185x5
workset: 210x3, 225x3, 240x8
LegPress:
4plates/sidex10
4plates/sidex10
4plates/sidex20
45"Back Raise:
bwx10
bwx10
bw+25x8
Conditionning:
Bike Sprints,
3 minutes warmup
sprint 15-20sec level 7,90sec level 4
sprint 15-20sec level 8/90sec level 4
sprint 15-20sec level 9/90sec level 4
sprint 15-20sec level 10/90sec level 4
sprint 15-20sec level 11/90sec level 4
sprint 15-20sec level 12/90sec level 4
Comments:
Last week did 225x10 and this week 240x8,with Jim formula its give me 299 last week and 304
this week…not bad…im happy!!
[quote]IronAbrams wrote:
Just popping into some other 5/3/1 logs to check them out. Keep busting your ass dude, I feel your pain on the military pressing.[/quote]
thanks man!!
Found this today…
Going to run like Wendler!
Wednesday March25
Cycle 8/Wave 3
Overhead Press
Overhead Press:
warmup: barx10, 65x5
workset: 85x5, 95x3, 110x7 (one rep short pr)
Dips:
4 sets of 10reps
Chinups:
5 sets of 5 reps bodyweight only
Pullups:
5 sets of 3 reps bodyweight only
Calves:
a few set with slow tempo , kind of dc…
Cardio on Stationnary bike:
35 minutes total
In the first 20 minutes i did 9 go all out sprints:
3 at level 10
3 at level 11
3 at level 12
then 15 minutes at medium pace.
Comments:
Today is my 3rd day in a row of low carbs so 110x7 is good…short of pr by one rep but that ok. The dips,pullups and chins were all done in superset but on my 4th sets of dips i hurt my left shoulder, dont know if its bad but had to stop the upperbody workout, so i did some calves for the fun of it.!!
Shitty pics i took today myself…hopefully with the diet i see my abs again before summer…i want my avatar traps!
weight is around 195…bodyfat???
Friday March 27
Cycle 8/Wave 3
Deadlift
Deadlift:
warmup: 135x5, 185x5
workset: 215x5, 245x3, 275x9 PRRR
Back Attack Complex:(135 weight on bb)
-deadlift
-straight leg deadlift
-pendlay rowx
-shrugsx
Done as a complex, no rest between each exercices,5 reps each.
3 Sets total!!
Shrugs on Nautilus Machine:
fullstack x10
fullstack x10
fullstack x15
Cardio on Elliptical:
-3 min warmup,
-6 rounds of:30sec max at level 11/90 sec rest level 3
-5 minutes cooldown
Very statisfied with 275x9 on dead, still place for improvement, its more a grip issue on the last rep.
Saturday March28
Cycle 8/Wave 3
Bench
Bench:
(65%)135x5
(65%)135x5
(75%)155x5
(85%)175x3
(95%)195x8 Good…
Pause Bench:
135x8
135x8
135x8
135x12 allout no pause
Dips 50reps:
10,10,8,8,8,6
Twenty Pullups Program:
set 1 - 4reps
set 2 - 3reps
set 3 - 2reps
set 4 - 4reps
set 5 - 5reps
One Arm Db Row:
70x10 each arms
80x15 on right, 80x10 on left
Db Shrugs:
80x10
80x10
80x15
No cardio today!
First cheat meal since beginning of the diet should be tonite!
I try to not go crazy on food tonite!