Midwest Madness

Training Training Logs
161

Wednesday - Pull

  • A: Vertical Pull
    • Straight Arm Pulldown 5x10 (75lb)
    • Underhand Lat Pulldown 5x10 (75lb)
  • B: Horizontal Pull
    • Barbell Rows 4x8 (225lb)
  • C: Upper Back
    • Barbell Shrugs 4x8 (225lb)
  • D: Rear Delt
    • DB Rev. Fly 5x10 (30lb)
  • E: Biceps
    • DB Curl 5x10 (40lb)
2 Likes
162

Thinking about taking a few easy workout days (Arms, Shoulders, etc…) to round out 2022, enjoy family and friends, and then take on 5/3/1 Building the Monolith beginning in January.

I got the program written out with sets/reps/weights based on a calculated training max for each lift. It all looks do-able, but it also looks challenging as well. Should be a positive way to kick start 2023.

2 Likes
163

Friday - Arms

A1) DB Bicep Curl 4x10 (20, 30, 40, 40lb)

A2) Rope Pushdowns 4x10 (30, 30, 50, 50lb)

B1) DB Hammer Curl 2x12 (50lb)

B2) Straight Bar Pushdowns 2x12 (80lb)

C1) EZ Bar Curl 2x12 (80lb)

C2) Skull Crushers 2x12 (80lb)

D1) EZ Bar Reverse Curl 3x12 (60lb)

D2) EZ Bar Overhead Extension 3x12 (60lb)

2 Likes
164

Building the Monolith (BtM)
——————————————————————
Beginning 1RM’s

  • Squat = 485 lb
  • Press = 230 lb
  • Deadlift = 500 lb
  • Bench Press = 365 lb

TM’s Week 1-3 (TM = 80-85%)

  • Squat = 390 lb (TM = 80%)
  • Press = 195 lb (TM = 85%)
  • Deadlift = 425 lb (TM = 85%)
  • Bench Press = 310 lb (TM = 85%)

TM’s Week 4-6 (+5lb Upper & +10lb Lower)

  • Squat = 400 lb
  • Press = 200 lb
  • Deadlift =435 lb
  • Bench Press = 315 lb
    ————————————————————————
    Week 1: (January 2-6, 2023)
    Monday
  • Squat:
    • 1x5 @ 70% (275 lb)
    • 1x5 @ 80% (315 lb)
    • 5x5 @ 90% (350 lb)
  • Press:
    • 1x5 @ 70% (135lb)
    • 1x5 @ 80% (155lb)
    • 1x5 @ 90% (175lb)
    • AMRAP @ 70% (135lb) x14
  • Chins: 100 reps (20x5)
  • Face Pulls: 100 reps (5x20)
  • Dips: 100 reps (10x10)
2 Likes
165

That was rough…going to have to start eating and sleeping before Wednesday.

166

Tuesday

  • Rower: 6x500m, 90 seconds rest in between the sprints.

Got to remind myself how good it feels afterwards when you do conditioning type stuff. This workout felt great.

1 Like
167

Wednesday

  • Deadlift:
    • 1x5 @ 70% (295lb)
    • 1x5 @ 80% (340lb)
    • 3x5 @ 90% (385lb)
  • Bench Press:
    • 1x5 70% (215lb)
    • 1x5 80% (250lb)
    • 5x5 @ 90% (280lb)
  • DB Rows: 5x20 (40lb)
  • DB Curls: 5x20 (25lb)
2 Likes
168

Friday

  • Squat:
    • 1x5 @ 70% (275lb)
    • 1x5 @ 80% (315lb)
    • 1x5 @ 90% (350lb)
    • SSB Squat 1x20 @ 45% (175lb)
  • Press: 10x5 @ 70% (135lb)
  • Chins: 5x5 (25lb)
  • Band Pullaparts: 100 reps (30-30-20-20)
  • Shrugs: 5x20 (215lb)
2 Likes
169

Saturday

  • Rower: 30min
1 Like
170

Sunday

  • 2.5 mile ruck (75lb)

Making up for missing last Thursday’s session.

1 Like
171

Week 2: (January 9-13, 2023)
Monday

  • Squat: 14” Camber Bar
    • 1x5 @ 65% (255lb)
    • 1x5 @ 75% (295lb)
    • 5x5 @ 85% (330lb)
  • Press:
    • 1x5 @ 65% (125lb)
    • 1x5 @ 75% (145lb)
    • 1x5 @ 85% (165lb)
    • AMRAP @ 65% (125lb) x18
  • Chins: 100 reps (20x5)
  • Face Pulls: 100 reps (5x20)
  • Dips: 100 reps (6x15, 1x10)
2 Likes
172

Tuesday

  • Rower: 8x500 meter, 2 min rest
1 Like
173

Wednesday

  • Deadlift:
    • 1x5 @ 65% (275lb)
    • 1x5 @ 75% (315lb)
    • 3x5 @ 85% (360lb)
  • Bench Press:
    • 1x5 @ 65% (200lb)
    • 1x5 @ 75% (235lb)
    • 5x5 @ 85% (265lb)
  • DB Rows: 5x10 (90lb)
  • DB Curls: 5x10 (40lb)
2 Likes
174

Thursday

  • 2.5 mile ruck (50lb)
2 Likes
175

Friday

  • Squat:
    • 1x5 @ 65% (255lb)
    • 1x5 @ 75% (295lb)
    • 1x5 @ 85% (330lb)
    • 1x20 @ 55% (215lb)
  • Press: 10x5 @ 50% (95lb)
  • Chins: 5x5 (35lb)
  • Face Pulls: 5x20 (#2 Band)
  • Trap Bar Shrugs: 5x20 (260lb)
2 Likes
176

————————————————————————
Week 3 : (January 16-20, 2023)
Monday

  • 2.5 mile ruck (50lb)

Tuesday

  • Squat: 14” Camber Bar
    • 1x5 @ 75% (295lb)
    • 1x5 @ 85% (330lb)
    • 5x5 @ 95% (370lb)
  • Press:
    • 1x5 @ 75% (145lb)
    • 1x5 @ 85% (165lb)
    • 1x5 @ 95% (185lb)
    • AMRAP @ 75% (145lb) x13
  • Chins: 100 reps (10x10)
  • Band Pullaparts: 100 reps (10x10)
  • Dips: 100 reps (10x10)
2 Likes
177

Wednesday

  • Deadlift:
    • 1x5 @ 75% (315lb)
    • 1x5 @ 85% (360lb)
    • 3x5 @ 95% (405lb)
  • Bench Press:
    • 1x5 @ 75% (235lb)
    • 1x5 @ 85% (265lb)
    • 5x5 @ 95% (295lb)
  • DB Rows: 5x10 (90lb)
  • DB Hammer Curls: 5x12 (40lb)
2 Likes
178

Some killer sessions in here

1 Like
179

Thanks for dropping in. I have been enjoying Wendler’s program lately. It’s been a nice change. Crazy thing is the 20 rep squats on Friday seem to be rejuvenating rather than more work….they are still pretty light though for now.

180

Friday

  • Squat:
    • 1x5 @ 75% (295lb)
    • 1x5 @ 85% (330lb)
    • 1x5 @ 95% (370lb)
    • 1x20 @ 55% (218lb)
  • Press: 10x5 @ 75% (145lb)
  • Chins: 5x5 (25lb)
  • Face Pulls: 100 reps (#2 Band)
  • DB Shrugs: 100 reps (90lb)
2 Likes