NS1
September 16, 2012, 8:08am
1
I’ve been lifting for almost 8 years now and felt that my strength has stalled so I started Wendler’s 5/3/1 last month and I just started my 2nd cycle today.
Age: 28
Height: 5-9
Weight: 195 lbs
Training Maxes:
Standing OHP = 190
Deadlift = 470
Bench = 315
Box Squat = 375 (my back squat training max would be 415, but I’m trying out box squats for now to try to address some of my glute/hamstring weaknesses)
Previous Rep PR’s (from my 1st 5/3/1 cycle):
Standing OHP = 175x4
Deadlift = 435x7
Bench = 295x7
Box Squat = 350x5
So here’s today’s workout:
Standing OHP:
125x5
145x5
160x7
DB Lateral Raises:
4x10 w/45
DB Bent-over Reverse Flies:
4x10 w/40
BB Shrugs (behind the back):
4x10 w/225
Rotator exercises (4 sets)
NS1
March 3, 2011, 6:45am
3
Barbell Complexes:
5 sets using 135 lbs.
Cleans x5
OHP x5
Front Squats x5
Bent-over Rows x5
RDL x5
NS1
March 5, 2011, 4:01am
5
Box Squats:
245x5
280x5
320x5
I added in an extra set of regular back squats and got 415x4.
Good Mornings:
4x10 w/185
Leg Press:
4x10 w/540
Russian Leg Curls:
4x10 w/bodyweight
Seated Calf Raises:
4x10 w/135
NS1
March 8, 2011, 2:52am
6
Standing OHP:
135x3
150x3
170x4
DB Lateral Raises:
4x10 w/45
DB Bent-over Reverse Flies:
4x10 w/40
BB Shrugs (behind the back):
4x10 w/225
Rotator exercises (4 sets)
NS1
March 16, 2011, 2:03am
10
Standing OHP:
145x5
160x3
180x3
DB Lateral Raises:
4x10 w/45
DB Bent-over Reverse Flies:
4x10 w/40
BB Shrugs (behind the back):
4x10 w/225
Rotator exercises (4 sets)
NS1
March 21, 2011, 11:45pm
14
Standing OHP:
75x5
95x5
115x5
DB Lateral Raises:
2x10 w/45
DB Bent-over Reverse Flies:
2x10 w/40
BB Shrugs (behind the back):
2x10 w/225
Rotator exercises (2 sets)
NS1
April 5, 2011, 2:16am
17
Standing OHP:
125x5
145x5
165x8
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/85
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
NS1
April 7, 2011, 2:14am
18
Deadlift:
310x5
360x5
410x10
Chin-ups:
4x5 w/50
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/85
NS1
April 10, 2011, 6:35am
20
Box Squats:
250x5
290x5
330x10
Front Squats:
4x5 w/225,225,245,245
RDL:
4x5 w/345,345,345,365
Russian Leg Curls:
4x10 w/bodyweight
Seated Single-leg Calf Raises:
4x10 w/90