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Old 02-22-2013, 11:38 AM   #47
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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@MrThreeSixtee - kennknee - Training and Supp Log - 02/22/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: WATER

Stats
Weight: 185.2
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






WINGS AND HAMMIES

Still testing out a workout I wrote for my upcoming program I’m calling THE BOX SET.
*Another beta test of this program that I wrote. Another HEAVY day for strength. This is loosely based on Wendler’s 5/3/1, but I’ve got to say, I felt like I could up the weight – from 65%, 75%, 85% of 1RM. I felt great on the DL’s. Maybe it was just the JuggHP talkin’? lol

Description:
5 total sets, 2 Warm Up sets at 10 reps and then 3 working sets at 65%, 75%, and 85%. Then the Accessory Lifts I did 5 sets of 10 with a Finisher.


Main Lift

Barbell Deadlift – mixed grip
*rest times were 120 seconds.
Set 1 – 155lbs x 10 reps (Warm Up)
Set 2 – 185lbs x 10 reps (Warm Up)
Set 3 – 210lbs x 5 reps (65% of 1RM)
Set 4 – 245lbs x 10 reps (75% of 1RM)
Set 5 – 280lbs x 5 reps (85% of 1RM)


Accessory Lifts

Crossfit Pullups
*rest times were 60 seconds.
Set 1 – BW x 10 reps
Set 2 – BW x 10 reps
Set 3 – BW x 10 reps
Set 4 – BW x 10 reps
Set 5 – BW x 10 reps

Wide Grip Straight Arm Pulldown
*rest times were 60 seconds.
Set 1 – 110lbs x 10 reps
Set 2 – 115lbs x 10 reps
Set 3 – 120lbs x 10 reps
Set 4 – 125lbs x 10 reps
Set 5 – 130lbs x 10 reps

This was a new exercise for me. Trying to grow the wings (lats). What do you think?




Seated Cable Row
*rest times were 90 seconds.
Set 1 – 140lbs x 10 reps
Set 2 – 140lbs x 10 reps
Set 3 – 140lbs x 10 reps
Set 4 – 140lbs x 10 reps
Set 5 – 140lbs x 10 reps

FINISHER
Bodyweight Squats down to a 14” ball – to fatigue = 62 total reps
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