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Old 11-01-2011, 12:51 PM   #1
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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 3Ė5 sets of 10Ė20
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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Old 11-01-2011, 01:05 PM   #2
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31/10/11 - Push Press 3x3

Push Press
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

Pendlay Row
55kg x 10 (5 sets)

Dips
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.
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Old 11-01-2011, 01:28 PM   #3
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Looks like you and I have similiar strength levels. I'm interested to see how you progress on 5/3/1. Welcome to MAB!
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Old 11-01-2011, 01:58 PM   #4
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Quote:
I have just started my 9th cycle of Wendler's 5/3/1
I have a lot of respect for you. In my opinion there is nothing better than finding a workout that gives you results, and riding it for a long time.
Great job.
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Old 11-01-2011, 02:35 PM   #5
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Quote:
Originally Posted by Soldier View Post
Looks like you and I have similiar strength levels. I'm interested to see how you progress on 5/3/1. Welcome to MAB!
Just looked over your log, great work on the cut so far and strong lifting, will be keeping up to date with that. Thanks for the warm welcome.

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Originally Posted by BendtheBar View Post
I have a lot of respect for you. In my opinion there is nothing better than finding a workout that gives you results, and riding it for a long time.
Great job.
Thank you, I couldn't agree more. I'm confident that there's a lot more progression left for me on this routine and I shall milk it for all it's worth!
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Old 11-01-2011, 02:46 PM   #6
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Welcome to MAB. Looking foward to seeing your progress
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Old 11-02-2011, 03:41 AM   #7
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02/11/11 - Deadlift 3x3

Deadlift
Double Overhand
60kg x 5
65kg x 5
80kg x 3
92.5kg x 3
105kg x 3
117.5kg x 3
Hook-Grip
145kg x 1
157.5kg x 1

Goodmornings
40kg x 12 (5 sets)

Sidebends
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 .
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Old 11-02-2011, 06:43 AM   #8
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Welcome to MAB! Looking forward to see you smashing some good #s. Subbed! Training looks great btw
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Old 11-02-2011, 01:12 PM   #9
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Quote:
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.
As long as it's working, that's all that matters.
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Old 11-03-2011, 04:19 PM   #10
JTurner
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Thanks for the welcomes.

Quote:
Originally Posted by big_swede View Post
Training looks great btw
Quote:
Originally Posted by BendtheBar View Post
As long as it's working, that's all that matters.

Cheers, just keeping it simple at the minute. I feel like its getting me where I want, time will tell.
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