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Old 11-19-2012, 12:05 PM   #1
WilldBill88
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Thought I'd make a new journal since I'm doing a new program. I'll be running 5-3-1 for powerlifting, not training to compete with this program, just wanting to get stronger and be bigger.

Current Lifts: (Pounds)
Squat- 230
Bench- 135
Deadlift- 265
Press- 100

Last edited by WilldBill88; 11-19-2012 at 02:38 PM. Reason: Spelling Corrections
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Old 11-19-2012, 02:30 PM   #2
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Had a pretty good workout, didn't really know how things would go. Only took me around 30-45 minutes to do. Kept the assistant work light to learn the exercises and form. I honestly felt I could of done more cause I'm use to doing 3-4 heavy compound movements in a day.

Monday, November 19th. 2012
Wave 1: 3x3

Squat
1x10x45
1x5x90
1x5x115
1x3x135
-----------
160x3
185x3
205x3

Leg Presses
3x10x90
*Did these somewhat slow and used a full range of motion. Started to feel the burn/pump afterwards .

Good Mornings
3x8x50
*Kept my head up, arched my back and went down as far as I could. Cant do these stiff-legged so I gotta bend my knees.

Weighted Sit-Ups
3x8 with 25lb plate.
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Old 11-19-2012, 02:35 PM   #3
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Good luck WB. Full speed ahead!
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Old 11-19-2012, 02:43 PM   #4
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Off to a good start!
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Old 11-19-2012, 07:58 PM   #5
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Get them weights good!
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Old 11-20-2012, 12:46 AM   #6
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Thanks men, looking to hit new PR's with this program and step my game up!
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Old 11-22-2012, 01:48 AM   #7
WilldBill88
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Hams & Abs still feeling sore from monday, glad I was doing upper body today.

Wednesday, November 21st. 2012.
Wave 1: 3x3 (Bench Day)

Bench Press
45x10
55x5
65x80
80x3
------------
95x3
105x3
120x3

Incline Press
3x10x65

Barbell Rows
3x10x70

Calf Raises
3x15,12,10 w/ 45lbs

Nothing awesome, but its a start!
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Old 11-22-2012, 10:59 AM   #8
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Good work WB!

Have a great Thanksgiving!
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Old 11-23-2012, 07:29 PM   #9
WilldBill88
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Quote:
Originally Posted by BendtheBar View Post
Good work WB!

Have a great Thanksgiving!
Thanks Steve.
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Old 11-23-2012, 07:43 PM   #10
WilldBill88
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Friday, November 23rd. 2012
Wave 1: 3x3 (Deadlift Day)

Deadlift
135x5
160x3
185x3
210x3
235x3
245x1
245x1
245x1
*Started to feel it in my lower back the last couple sets. Not really sure why, I felt my form was correct. Could be from not deadlifting for a week or from good mornings on monday? Or something was wrong with my form?

Lat Pulls
1x10x20
1x10x30
1x10x50
*Wasnt sure how much I could do so I went light. Originally was suppose to do Rows today but, did them Wednesday, Gonna switch back next wave.

Leg Curls
3x10x30
*Took me a couple trys figure out how to work the damn thing...

Abs
Tried doing some sit-ups but, it hurt so I skipped it. Neglected my abs the last six months, so maybe it wasnt good to start off with weighted sit-ups.
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