JTurner's Eat, Lift, Eat Log
I'm new to the forum and thought I would start a log and see how it goes. I have always kept a log of my training to look back over so this should be easy to keep on top of.
I have just started my 9th cycle of Wendler's 5/3/1, training 3 days a week. I have just recently in my last cycle switched the first and second wave and am starting to introduce some singles on waves 1 and 3.
Here is the assistance work I am following at the minute, copied from the Powerlifting e-book, some small changes. I do pull-ups inbetween most pressing exercises.
Push press, 5/3/1 sets/reps
Bent over(Pendlay) rows, 5 sets of 10 reps
Weighted dips, 5 sets of 10 reps
Barbell curls/rear laterals, superset these two exercises for 3–5 sets of 10–20
Deadlift, 5/3/1 sets/reps
Good morning, 5 sets of 10 reps
Abdominal wheel, 5 sets of 15-20 reps
Bench press, 5/3/1 sets/reps
Dumbbell bench press, 5 sets of 10 reps
Dumbbell rows, 5 sets of 10 reps
Triceps push-downs/face pulls, 3 sets of 15-20 reps
Squat, 5/3/1 sets/reps
Squat, 5 sets of 10 reps
Hanging leg raises, 5 sets of 10-20 reps
I have followed this for 2 cycles and feel as though it is working well for me.
My biggest lifts to date are:
These were at the end of summer and I am certain that they have all improved since then and am aiming to set some new PB's by the end of 2011.
31/10/11 - Push Press 3x3
25kg x 5
30kg x 5
37.5kg x 3
42.5kg x 3
50kg x 3
55kg x 6
Wide Grip Pull-Up (Push Press Superset)
BW x 6,6,6,6,6,5,5,5
55kg x 10 (5 sets)
BW x 11,11,10...
At this point the ridiculous amount of food I decided to eat the day before caught up with me and I just had to cut it short. Haven't done that in a very long time but at least all the important work was done.
Looks like you and I have similiar strength levels. I'm interested to see how you progress on 5/3/1. Welcome to MAB!
Welcome to MAB. Looking foward to seeing your progress:rockon:
02/11/11 - Deadlift 3x3
60kg x 5
65kg x 5
80kg x 3
92.5kg x 3
105kg x 3
117.5kg x 3
145kg x 1
157.5kg x 1
40kg x 12 (5 sets)
28kg x 15,12
24kg x 15
Thought I'd log this mornings deadlifts before lectures start. Wasn't a bad day, I've put my 1RM very low in my excel file to accommodate pulling singles and to ensure form. Also I don't push for max reps on my last sets very often particularly on deadlift and bench days, I'd rather pull a second triple than let form go out the window at the minute. Time for chilli and baked potato before a mind-numbing few hours :eatdude:.
Welcome to MAB! Looking forward to see you smashing some good #s. Subbed! Training looks great btw
Thanks for the welcomes.
Cheers, just keeping it simple at the minute. I feel like its getting me where I want, time will tell.
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