Training log for J Wol

Training Training Logs
21

August 14th

Incline BP:

1x65x10
1x90x5
130lbsx5

4,3,3,2,3

RDL:

1x125x10
1x165x5
3x205x5 (dual overhand grip)
2x205x5 (mixed grip)
2x235x1 (mixed grip)

Leg Press:

1x130x10
1x180x5
3x215x12

Bent-over DB Rows:

3x10x55

Farmers Walks:

30 steps/65lbs/6 sets.

PK, thanks for the input. I read about that and i am going to get that a try next wednesday if my grip is still a problem. I experimented with mixed grip pulls as you can see in the workout log in this post, and was amazed how easily I could pull 205 with a mixed grip. It felt much more manageable, and less like I was going to drop the weight. Even at 235, I was able to lock out and hold for several seconds before I felt my wrists about to give out, which felt awesome because I never have done 235 before.

Wednesday I will post with my straight legged results. I am going to go ahead and try to push out a 225lbs 5x5 and try a 1RM of 250.

22

August 17th

BP:

1x75x10
1x100x5
6x3x160
3,3,3,2,4,3

1RM: 175 lbs

Squat:

1x95x10
1x135x5
5x205x3
3,3,3,3,4

Cable Row:
3x10x120

Calf Raise:

3x20x140

Didn’t do dips today, was too worked from bench max.

23

August 21st

Incline BP:

1x75x10
1x90x5
5x130x5
2x140x1

RDL:

1x135x10
1x185x5
5x235x5
5x225x2

Leg Press:

1x120x10
1x190x5
3x225x10
10,10,15

Bent-over DB Rows:

3x12x55

24

August 24th

BP:

5x160x4

4,3,3,3,3,3

Squat:

5x205x5

5,5,5,5,5

Cable row:

4x6x135

Dips:

8,8,6

Calf Raise:

4x10x150

25

August 26th

Chin-ups

7,7,4,3

MP:

5x110x4

4,4,3,3,3,3

SLDL:

7x235x5

1x245x2

Curls:

3x60x10

10,10,7,3

Skull Crushers

8,8,8

26

August 28th

Incline BP:

5x135x4

4,3,3,3,2

RDL:

5x235x5

Leg Press:

5x250x5

Bent-Over Rows:

3x60x7

27

August 31st

BP: 7x160x3

3,3,3,3,3,2,3

Squat:

5x205x5

5,5,5,5,6

Cable Row:

3x8x135

Dips:

8,8,5,5

Calf Raise:

4x12x150

Sitting Calf-Raise:

2x20x300
1x20x320

28

September 2nd:

Chin-ups:

7,7,7

MP:

1x110x3
5x100x5

4,4,4,4,1 (dunno why I was weak on the MP today, though my chin-ups and curls were better.)

SLDL:

5x235x4

Curls:

4x65x7

Tricep Extension:

10x130x1
10x100x2

29

Incline BP:

5x135x5

RDL:

5x240x5

Leg Press:

3x240x10

10,10,13

Bent-Over Rows:

3x60x10

My waist is now at 30.75" (-.25") and arms at 13.75" (+.25"). Took me about a month.