Wave 3
Week 1
Day 3
Deadlift-
Warmup
275 x 5
295 x 5
305 x 12
Good Mornings-
135 x 6 x 3 sets
Hanging Leg Raises-
BW x 10 x 3 sets
Tricep Pressdowns-
60 x 10
70 x 8
80 x 6
Pretty good workout. Didn`t know how many I would get at that weight. Back is starting to feel close to 100% so I should be started to see good numbers again in deads and squats.
Wave 3
Week 1
Day 4
SOHP-
Warmup
125 x 5
135 x 5
145 x 8
Dips-
BW +25 x 6 x 4 sets
Chinups-
x6
x5
x5
X4
Wave 3
Week 2
Day 1
Squats-
Warmup
290 x 3
305 x 3
320 x 8
LegPress-
8 plates total x 8 x 4
Lying Leg Curl-
110 x 8 x 3 sets
Standing Calf Raises-
420 x 12
440 x 10
460 x 8
Son of a bitch did I have a huge leg pump. Also already getting the bruises on my shoulders from standing calf raises. Todays the 22nd birthday so I will Probably just do bench tomorrow, if I am even up for anything.
Also, since my chest didn’t respond to the first 6 waves I ran of 5/3/1 I am going to try using a different program during the next 2.5 waves. Everything else seems to be making gains using 5/3/1 however.
The bench program can be found at:
I’ll be doing the “buckeye” routine.
Wave 3
Week 2
Day 2
Bench- Buckeye Routine (270-20 =250 est max)
165 x 8
180 x 6
200 x 4
215 x 3
225 x 2
230 x 1
190 x 10
DB Press- Slight incline
75 x 8 x 2
DB Rows-
75 x 8 x 3
Rode the bike for 10 minutes doing intervals, Got a real good sleep last night and the benching felt easy today.
Wave 3
Week 2
Day 3
Deadlifts-
Warmup
295 x 3
315 x 3
330 x 5
Dips-
BW + 15 x 8 x 4 sets
Shrugs-
130 x 8
120 x 8
110 x 8
100 x 8
OH DB ext’s-
70 x 10
80 x 8
90 x 6
Various ab and lower back movements.
Wave 3
Week 3
Day 1
Squats-
Warmup
305 x 5
320 x 3
340 x 4
Leg Press-
6 plates x 10 x 3 sets
Lying Leg curls-
100 x 10 x sets