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Old 02-28-2013, 01:28 PM   #54
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: Infinite Force – Grape



Stats
Weight: 186
Location: Anytime Fitness
Mood: Average
Length: 75 minutes






PUSH PRESS WITH THE BEST

Last test workout for my upcoming program I’m calling THE BOX SET.
*The HEAVY day for each muscle group in this program is loosely based on Wendler’s 5/3/1. I’ll cycle through different lifting protocols and goals, similar to the Cube workout. Each week, depending on the day, I'll have form work, repetition work, heavy, dynamic effort, and eccentric. I just feel like the next 4 months are gonna be so freakin awesome!

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 – 115lbs x 10 reps (Warm Up)
Set 2 – 115lbs x 10 reps (Warm Up)
Set 3 – 135lbs x 5 reps (65% of 1RM)
Set 4 – 155lbs x 5 reps (75% of 1RM)
Set 5 – 175lbs x 5 reps (85% of 1RM)


Accessory Lifts

Behind the Neck Smith Presses
*rest times were 90 seconds.
Set 1 – 90lbs x 10 reps
Set 2 – 90lbs x 10 reps
Set 3 – 90lbs x 10 reps
Set 4 – 90lbs x 10 reps
Set 5 – 90lbs x 10 reps

Seated Arnold Press
*rest times were 60 seconds.
Set 1 – 45’s x 10 reps
Set 2 – 45’s x 10 reps
Set 3 – 45’s x 10 reps
Set 4 – 45’s x 10 reps
Set 5 – 45’s x 10 reps

Barbell Shrugs
*rest times were 90 seconds.
Set 1 – 300lbs x 10 reps
Set 2 – 300lbs x 10 reps
Set 3 – 300lbs x 10 reps
Set 4 – 300lbs x 10 reps
Set 5 – 300lbs x 10 reps

FINISHER
Side Lateral Raises with 15lbs – to fatigue = 34 total reps
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