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Old 12-16-2014, 08:11 AM   #1
KennyM
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Default Kenny's (NewB) training log

Hello all, This is the start of my journey, I am currently starting my second cycle of the Wendler 531.

Monday 12/15/14 Deadlift Day.

.25 mile warmup on the treadmill.

Bar only x12
135 x 10
225 x 5
275 x 5
295 x 1
315 x 1
Working sets
340 x 3
390 x 3
440 x 6 PR On # 6 made it all the way up, but left hand started to open grip.
485 x 1
485 x 1
485 x 1 Held for about 5 seconds after up.

Good mornings 155, 3 x 10
Bent over rows 155, 3 x 10
Leg curls 3 x 12
45 incline sit-ups, 1 x 25, 1 x 20, 1 x 15, 1 to failure, not sure how many.
.75 mile cooldown @ 4.2 MPH on treadmill.
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Old 12-17-2014, 04:50 PM   #2
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Bench/lats 12/13/14.

Bar x 15
135 x 10
155 x 5
175 x 5
185 x 1
195 x 1
Working sets
215 x 3
245 x 3
275 x 5, lifted but on the last one.
195 x 12

DB bench 80 lbs 3 x 10
push-ups 1 x 35, 1 x 15, 1 x 12.
Dips 3 x 10
Lat pulldowns, 3 x 10
Krock Rows, 3 x 10
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Old 12-17-2014, 08:35 PM   #3
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Strong session! Congrats for your PR!
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1RM PRs
Squat 360
Deadlift 375
Bench 225
BW 176
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Old 12-18-2014, 08:27 AM   #4
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Thanks Yangwenbin...

To anyone watching,

Even though I haven't shown my full 1st week of this cycle yet, I want to make some changes to my squat. Currently my squat is only at mid 300's, due to not doing them much in the past. I would like to get them up to my Deadlift weight, fairly quick. I have just finished reading Randall Stossen's Supper Squat book, and would like to implement this into my 531, which will stay the same for all other lifts.

Here is a sample of what my workout may look like.

Monday: 531 Deadlift working sets, then 1 x 20 squat. After squat do DL accessory work, replacing Goodmornings and Leg curls with Rack pulls or stiff leg deads, I will keep the Bent over rows.
Wednesday Bench/Lats stay the same.
Thursday, which used to be light cardio will be replaced with my 2nd squat session of 1 x 20
Friday, used to be 531 squat day, will turn into 531 press day.
Weekend, eat and sleep.

On de-load week, I will not squat on Monday. Thursday will be my squat day, I will lower reps and cut weight 20 to 30 %.

Let me know any thoughts on this.

Thanks,

Ken
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Old 12-18-2014, 12:28 PM   #5
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Old Yesterday, 05:46 PM   #6
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Looking at workouts, I decided to switch to the MAB full body workout. I will begin this workout in full force on Monday. Here is what I did today.

Squat
Warm-up, then 225 x 1 x 20. This was really tough after #15. I was also trying to teach myself proper breathing,

Bent over row, 225 x 2 x 5. I already did these earlier in the week, just wanted to test the waters for the rep max and starting weight.

DB curls 55 lbs 1 x 10, 1 x 9, 1 x 7. Moving up to 55 lbs next week.

Leg raises 1 x 25, 1 x 17, 1 x 15.

Below is my workout starting weights. This will begin Monday.

Monday
Squat 3 x 20 rep goal (290)
Close Grip bench 3 x 20 rep goal (225)
Dumbbell Row 3 x 20 rep goal (100)
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal (355 x 5, 405 x 5, 455 x max reps)
Military Press Variation 3 x 20 rep goal (155)
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps (225) add 5 lbs every week
Bench Press 3 x 20 rep goal (255)
Barbell/Bent over row Row 3 x 20 rep goal. (225)
Dumbbell Curl 3 x 25 rep goal (55)
Abs exercise 3 sets
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