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Old 11-01-2011, 12:51 PM   #1
JTurner
JTurner
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Beach Pong Champion! Pinboliada Champion!
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Join Date: Oct 2011
Location: North West England
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Default 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 35 sets of 1020
reps

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:
  • Squat; 115kg x 10, 130kg x 1
  • Deadlift; 160kg x 4
  • Bench; 100kg x 1
  • Strict Press; 65kg x 4

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.
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