Brief back ground: I have been working out on an off for the last year. I started to take weight lifting seriously when I was talking with a fellow Power lifter about getting into the sport. I have been training for the Last 2 months on a fixed work out, that is working by forcing me to always break Pr’s.
Height: 5’9ince
Weight: 243(bulking to 260-270lbs)
My system: My 5/3/1 workout routine first started with the Wendler 5/3/1 an the Bill Starr 5x5 routines come together. My first cycle of this was probably the worst workout I have came up with. It has now developed into a a solid work out where in my 2n cycle of this 5/3/1 work out I have increased my Bench from 250 to 315lbs 1RM, an my dead lift from 330 to 400lbs
Stats:
Bench:315lbs
Dead Lift: 400lbs
Squat: 350lbs
Cycle 3: I start Monday 25th of June 2012
Depending on what gym I go to will switch the Benching around!!!
**=Volume work
9 sets of 10 i.e 3x10@50lb 3x10@40lb 3x10@30lbs
*=5/3/1 routine
Work out A
Squat*
Board Press(3)*
Dead Lift(box 3-5inc under knee)*
Leg press**
Leg Extend.**
Leg curls**
Calf pushes**
calf raises**
Work out B
Bench*
T-B Row*
Squat*
close Grip*
DB bench**
DB Flat flys(know as Flys)**
Con. Curls**
BB Curls**
DB tri pull**
DB Tri kickbacks**
Work out C
DL(ligter work then work out A)*
Squat*
Bench(Lighter then work out B to work on form)*
T-Bar rows-over hand grip**
Incline Bench Yates Rows**
Shrugs**
Front Raise**
Side Raise**
Arnolds**
Hey thanks for stopping by my log.
your workout looks intense! nice numbers.
Cycle 2 last work out
Bench
Warm up:
135x2
185x2
225x2
Lift:
275x1
285x1
305x1
315xF(locked the left side out but right side missed lock out by 2 cm)
Dead Lift
Warm up:
155x2
225x2
305x2
Lift:
345x1
365x1
390xF(almost locked it out, it was an easy pull but could not lock out)
Squat
Warm up:
135x2
225x2
255x2
Lift:
305x1
315x1
335x1
345xF(set the pin to high an when I went down i hit the pin)
DB Bench:
80x10/10
70x8/8/8
DB Fly:
30x10/10
25x8/8/8
Con. Curl
50x10/10
40x8/8/8
rope pull up:
30x10/10
25x8/8/8
DB pull up:
70x10/10
60x8/8/8
Rope pull down:
30x10/10
25x8/8/8
Note: was flat going into work out, had no time to let the pre work out kick in. Back was kind of sore from coaching football. For BENCH, the spotter handed me the bar to early on the 315 attempt which threw me off. so this was my 2nd worst work out.
Bench:
Warm up:
135x2
185x2
225x2
Lift:
275x1
285x1
305x1
315xF(right side could not lock out)
Dead Lift:
Warm Up:
155x2
225x2
255x2
Lift:
345x1
365x1
395xf(almost had it locked out at the top, but could not finish)
Squat:
Warm up:
135x2
225x2
255x2
Lift:
305x1
315x1
335x1
345xF(i set up pin an when i went to the bottom of my squat I hit the bar)
DB Bench:
80x10/10
70x8/8/8
DB Fly:
30x10/10
25x8/8/8
Con. Curl:
50x10/10
40x8/8/8
BB Curl:
70x10/10
60x8/8/8
Rope pull Up:
30x10/10
25x8/8/8
DB pulls:
70x10/10
60x8/8/8
Rope pull down:
30x10/10
25x8/8/8
Note: 2nd worst work out, nothing was going my way but I kept going
Cycle 3 start
Back and Shoulder Work out
Sumo DL
Warm up:
bar x2
135x2
225x2
Lift:
315x5
225x5
135x5
Squat: (working Sumo) was to tight in the hips
Warm up:
Bar x2
65x2
115x2
Lift:
155x5
135x5
barx5
Bench: Working Wide grip
Warm up:
135x2
155x2
225x2
Lift:
225x5
225x5
225x5
T-Bar Row
80x10/10
60x10/10
45x10/10
Shrugs
185x10/10
165x10/10
135x10/10
Front Raises
40x10/10
25x10/10
10x10/10
Side Raise
30x10/10
20x10/10
10x10/10
Arnold Press
20x10/10
15x10/10
10x10/10
Note: solid work out after a long day at work.
Day 2
Squat
Warm up:
barx2 135x2 185x2 225x2
Lift:
255x5
265x5
265x5(reason for this was because form was bad on the first one)
275x5
305x3
Pin Press(going to rotate between this and a Board Press)
Warm up:
barx5 135x5 185x5
Lift:
225x5
235x5
245x5
255x5
265x5(current Pin Press Record an Personal Best)
Dead Lift(from just above knee to work on lock out)(going to switch from this an 4 inches below knee)
Warm up:
135x2 225x2 315x2
Lift:
355x5
365x5
375x5
385x5
400x3(New DL above Knee Record and Personal Best)
Leg Press
405x10/10
315x10/10
225x10/10
Single Leg. Exten
80x10/10
60x10/10
50x10/10
Leg curls
120x10/10
100x10/10
80x10/10
Calf Raise
180x10/10
135x10/10
90x10/10
Calf Push
405x10/10
315x10/10
225x10/10
Ab Work (OMG A PL worst night mare 
)
Ab Coaster
60x10/10
40x10/10
20x10/10
Russian Twist
70x10/10
50x10/10
30x10/10
Day 3
Bench
Warm up:
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5(PB)
275x3
T-Bar
Lift:
90x5
110x5
130x5
140x3(pain shot up in top right corner of Groin…i was to high on the pad)
90x5
Bench Squat: Light explosive work
Lift:
135x10
225x10
barx10
Close Grip:
135x5
155x5
175x5
195x3(wrist started to hurt)
DB Bench:
100x8
90x10/5
50x10/10
Fly’s:
40x10/10
30x10/10
25x10/10
Con.Curls:
50x10/10
40x10/10
30x10/10
BB Curl:
70x10/10
50x10/10
30x10/10
DB pull:
75x10/10
60x10/10
50x10/10
Kick-Backs: Never done them
20x10/10
15x10/10
10x10
Squat:
Warm up:
BWx2 barx2 135x2 225x2
Lift:
235x5
245x5
255x5
275x5
305x4(PB)
Board Press:
warm up: with out board
135x2 185x2 225x2
Lift:
255x5 (got a random spotter an he tried to pull the bro lift)
265x5
275x5
305x5
315x5(PB/PR for Board Press)
DL(below Knee)
Warm up:
barx2 135x2 225x2 315x2
Lift:
340x5
350x2
315x5/5/5
Note: I should of used a better starting set
Leg press
405x10/10
385x10/10
315x10/10
Leg Exten.
90x10/10
80x10/10
70x10/10
Leg curls
130x10/10
110x10/10
100x10/10
Calf raise(an old school machine)
540x10/10
400x10/10
300x10
Note:
Muscle Heads- I really wanted to punch them in the head, because they were doing quarter squats an were yelling on the top of there lungs come come you got this. need to get into the gym early as hell lol.
Work out- I really liked the 5" board press a lot over the pin press because I dont have to restart the movement.
Question??? how tight do you make knee wraps
Video will be up sometime tomorrow
the video was of day 5 lifting sorry im just tired as hell
Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5
275x3 1/2(i failed the 4th rep in the middle of the lift)
T Bar row
90x5
125x5
145x5
155x5
Squat: Box used wraps
225x5
265x5
275x5(Box PB)
DB Bench
100x4
80x10/10
65x10/10
Fly
50x10/10
45x10/10
35x10/10
Curls
50x10/10
45x10/10
35x10/10
BB curls
65x10/10
55x10/10
45x10/10
DB pulls
75x10/10
55x10/10
40x10/10
GOT MY CAM BACK SO I WILL HAVE VIDEO from now till i die up lol
DAY 7
Above knee DL
Warm up:
barx2 135x2 225x2 315x2
Lift:
370x5
405x5
425x5(last rep sloppy but got it locked out PB)
Squat
Warm up:
barx2 135x2 185x2 225x2
Lift:
275x5
305x5
315x5(PB)(all felt amazing when not tired from 4 other sets, but that’s what makes you strong)
Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
275x5
305x4(felt amazing an the 5th rep got stuck 5 inches off the chest)
Bent fly
50x10/10
45x10/10
35x10/10
Lat pull down(45 degree angle)
130x10/10
100x10/10
85x10/10
Shrugs
225x10/10(felt like nothing :))
185x10/10
135x10/10
Front raise:
50x10
40x10/10
25x10/10
Side Raise
45x10/10
35x10/10
30x10/10
Arnold’s:
35x10/10
25x10/10
20x10
Squat
Warm up:
barx2 135x2 225x2
Lift:
265x3
275x3
305x3
315x3
330x1
Board Press
Warm Up: with out board
barx2 135x2 225x2
Lift:
275x5
305x3
315x3
340x3
365xF(will get it next time)
Below Knee DL:
Warm up:
barx2 135x2 225x2 315x2
Lift:
315x3
325x3
360x3
395x3
405x3(PB on sets for BKDL)
Leg exten.
100x10/10
90x10/10
80x10/10
Leg curl:
140x10/10
120x10/10
100x10/10
Calf raise:
225x10/10
185x10/10
135x10/10
Knee jumps
bwx10
VIDEO will be up tomorrow
WSBB Day 1
Monday
Mock meet:
360lbs Squat
330lbs Bench
430lbs Dead Lift
Total: 1120(added 100 pound to the total in 1 month)
Wednesday DAY 1 WSBB
Dynamic Day
Rack Pull- below the knee Dead Lift (BKDL) 1 Red mini band
Barx2
135x2
-Added Bands-
4x3@185lbs
4x3@225lbs
Leg Extensions
100lbs x12
100lbs x12
120lbs x5
Leg Curl
100lbs x12
100lbs x12
130lbs x5
Good Mornings- Dead Stop
185lbs x5
225lbs x5
275lbs x12
WSBB Day 2
ME BENCH
barx12/12
85x3
145x3
165x3
235x1
255x1
275x1(PnG)
295x1(PnG)
340x1(PR)
350xF(Nothing Left in tank)
Note: threw the weights up with ease
Close Grip
135x2/2
175x3
195x3
205x3
DB Pull
80x12
80x12
90x5
Bent Flys
60x10
60x10
Lat pull Down
145x12
145x12
160x5
Seated curls
20x20/10
25x10
Front Raise
50x10
50x10
Side raise
40x10
I had football for the past little bit so i had no time August 4th 2012
ME Bench
barx12/12
95x3
135x3
Wrist raps Added
185x3
225x1
Belt added
255x1
295x1
345xF
325x1(the guy bro spotted me)
325x1(all me)
Close Grip
barx5/5
135x3
185x1
205x1
225x1
Curls
25x10
20x10
15x10
BB Curls
50x10/7
30x10
JM Press
25x20/15
10x20
Shrugs
245x10
225x10
OHP
135x5
WSBB WK 2 Day 2
Max Effort Squat
barx10/10
95x3
135x3
205x3
245x1
265x1
Added Belt and Wraps
315x1
365x1(Gym PR)
375x1(All Time PR)
Leg exten.
150x5
140x10
120x15
100x15
Leg Curl
130x5
100x10
90x12
GM
135x15/10/5
Barx20
Dude nice PRs! Keep up the solid work. Also, you are going really heavy on those good mornings! With the dead stop, are you just pausing at the bottom position, or are you resting the barbell on pins?
Sorry I havent been on the Log, I am busy getting MONSTER TRAINING lifters ready to lift in the spring. So I will post everything In here, a brief back ground into the two lifters(some will be joining in October). Omar still In High school looking to compete under 63kg, Robert(Me) competing in SHW(120KG ) and 120Kg and under.
We train at a Commercial Gym near Omar's house, which is pretty close to mine anyway. We are looking to break National Records with Omar, and for Me; I am looking to chase down an elite total in the Junior Division with a total weight of 1950lbs.
We have a youtube channel and a Blog where we keep track of all of our records and logs.
Youtube: Monster Training: ME Bench I - YouTube
Blog: monstertrainingcanada.blogspot.ca/
Sunday September 2st
Bench Day I
ME Bench-2 Board
Omar set a Personal Record at 125lbs
Robert set a Personal Record at 350lbs
Assistance Work-Reps Between 5-20
French Pressing
Barbell Curls
Lat Pull Downs
Seated Military Pressing
Monday sept. 3rd
Squat (to Parallel)
Robert Hit a Personal Record at 405lbs
Dynamics Effort Dead Lifts (no Bands)
Robert used 215lbs for 10 Singles
Assistance Work
Leg Press
Pull through
Dynamic Effort Floor Press
Robert used 135 for 10 triples
Assistance Work
DB Bench
curls
skull crushers
Pully Rows
Arnold Presses
cable Flys
Shrugs
