Little Lebowski Urban Achiever Gets Strong

Training Training Logs
41

C5W2D2

B.B.B.B.

Seated Dumbbell Strict Press: 6X6
80# X 6 X 2
85# X 6 X 2
90# X 6 X 1
95# X 6 X 1

Lat Work Seated Underhand Overhead Handles: 5 X 10
180# X 5 X 3
200# X 5 X 7

Shrugs: 5 X 5
180# X 5 X 1
200# X 5 X 2
220# X 5 X 2

Stiff Leg Deadlifts With Dumbbells: 5 X 5
50# X 5 X 1
55# X 5 X 1
60# X 5 X 3

Trap Bar Deadlifts:
310# X 5
355# X 5
400# X 5 (CAPPED)

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42

C5W2D3

B.B.B.B.

Strict Curl: Ended up doing some joker sets today!
90# X 5
105# X 5
120# X 3
130# X 3
140# X 3
150# X 2 (Almost 3)

Strict Curl Beefy Sets: 20 minute time limit
100#
50 Reps
MALCOM X METHOD (As many sets as necessary)

Set #1: 14
Set #2: 12
Set #3: 12
Set #4: 8
Set #5: 4

Back Raises: 5 X 5
35#

Wrist Roller:
I donā€™t have anything written down but Iā€™m pretty sure I did this exercise this day!

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43

C5W2D4

B.B.B.B.

Strict Press:
135# X 5
155# x 5
175# x 5 (CAPPED)

Incline Bench Press: 6 X 6
225# X 6 X 1
235# X 6 X 1
245# X 6 X 1
255# X 6 X 1
265# X 6 X 1
255# X 6 X 1

Single Arm Chest Supported Lat Row: 10 X 5
180# X 10 X 1
230# X 10 X 4

Side & Front Shoulder Raises With Cable Machine:
15# X 8 X 3

Beefcake Bench Press Sets: 20 minute time limit
225#
50 Reps
MALCOM X METHOD (As many sets as necessary)

Set #1: 14
Set #2: 12
Set #3: 12
Set #4: 8
Set #5: 4

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44

C5W2D5

B.B.B.B.

Squats:
235# X 5
275# X 5
300# X 5 (CAPPED)

Standing Dumbbell Strict Curl: 5 X 10
45# X 5 X 1
50# X 5 X 8
55# X 5 X 1
60# X 3 X 1 =(

Tricep Rope Pushdown With Flare: 10 X 5
**Did this exercise this week instead of JM Press
57.5# X 10 X 1
62.5# X 10 X 4

Bulgarian Split Squat With Weight Plates: 8 X 3
25# Each hand X 8 X 3

Beefcake Strict Press Sets: 20 minute time limit
135# X 50 Reps
Set #1: 15
Set #2: 12
Set #3: 14
Set #4: 12

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45

Before I go on to the next training week I figured I would do a short kind of ā€œabout meā€ section. I am currently 31 years old but will be 32 on April 28th. I am a male and 5ā€™4" I currently weigh 197.2# the extent of my PED usage is creatine and protein shakes. I live in a marijuana friendly state so I do partake in that when Iā€™m not prepping for contests. I compete in the bench press only and strict curl competitions. I used to compete in full power but straight bar deadlifts did me dirty in the past and Iā€™m not training them at this time. I would however like to compete in 1 full power meet each year starting maybe this year. I have been lifting weights since I was 10 years old. However I religiously trained only my upper body for the first 4-5 years during that starting period. I am self trained and have never hired a coach or took information/advice from one. I have been training using the Wendler 531 templates since October 2013. Sometime within the last 3-4 years training has just ā€œclickedā€ and Iā€™ve seen the best results I ever have in this time period. I am a welder fabricator and I will be 4.5 years sober (alcohol) on 4-26-24.

Current Maxes: Based off of actual 1RM or E1RM
Strict Press: 205X5 E1RM: 239#
Strict Curl: 150X2 E1RM: 160#
Trap Bar Deadlifts: 490# A1RM
Squat: 405X7 E1RM: 499#
Bench Press: 355# A1RM (PAUSED)

All Time Maxes: Based off of actual 1RM or E1RM
Strict Press: 225X3 E1RM: 247#
Strict Curl: Current strength is at an all time PR level
Trap Bar Deadlifts: 565# (HIGH HANDLES)
Squat: Current strength is at an all time PR level
Bench Press: 380# A1RM (PAUSED)

***Estimated 1 rep maxes (E1RM) were found using this formula:

Estimated 1 RM = Weight X Reps X 0.0333 + Weight**

Example: 225# X 6 Reps X 0.0333 + 225# = E1RM: 270#

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