Jww8 - log

[jww8]

5/6/2017 178.2 lbs
5/3/1 wave 7, week 1, 1RM x .59, .68. .77 x 5
Chin up: with 5lb x12x2
Bench press: (240=1RM) 45x10, 95x6x2, 135x5,155x5,175x5,195x2,215x1,225x1,185x7.
Glute raises: 12, 5x12.
Incline dumb bell press: 60x15, 60x18.
Front squat: (250=1RM) 45x8,95x6,135x5,155x5,175x5,195x8.
Incline dumb bell curls: 45x6x2
50 minutes

[jww8]

5/9/2017
5/3/1 wave 7, week 1, 1RM x .59, .68. .77 x 5
Chin up: 18,16
Press: (170=1RM) 45x8, 65x6, 95x5,155x3,125x3,140x3x2.
Glute raises: 10#x12, 25#x12x2
Shrugs 70x10x2,
Shoulder DB raises 25x8.
Front squat: (250=1RM) 45x8,95x6,135x5,155x5,175x5,195x6
45 minutes

[jww8]

5/6/2017 179.6
5/3/1 wave 7, week 1, 1RM x .59, .68. .77 x 5
Chin up: with 5lb x6x4
Bench press: (240=1RM) 45x10, 95x6x2, 135x5,185x3,205,215,230,185x7.
Inclin dumb bell press: 60x15x2
Glute raises: 10x12x2.
Straight leg dead lift: 45x6,95x5,135x5,225x5.
Dead lift DOH: 275x5.
Dead lift AG: 325x5,380x5.
60 minutes
Straight bar curls: 65x8,85x8,85x8.

[jww8]

5/16/2017 179.4lbs bwt
5/3/1 wave 7, week 2, 1RM x .63, .72, .81 x +
Chin up: 10,8.
Press: (170=1RM) 45x865x6,95x5,115x3,130x3,140x5.
Straight leg dead lift: 45x6,95x6,135x5.
Clean: 45x6,95x5,135x3,145x3.
Glute raises: bwt x 12x3.
Shrugs 75x6
Shoulder DB raises 25x8.
Front squat: (250=1RM) 45x8,95x6,135x6,160x3,195x3,210x5
40 minutes

[jww8]

5/16/2017 177.4lbs bwt
5/3/1 wave 7, week 2, 1RM x .63, .72, .81 x +
Chin up: 8, 5 lbs x 8 x 2
bench press: (240=1RM) 45x8x2, 95x6, 135x6,155x3, 175x3, 205x2, 195x3.
Straight leg dead lift: 45x6, 135x5, 225x5.
Dead Lift: (460=1RM) DOH 295x3.
AG: 335x3, 385x5.
30 minutes

[jww8]

5/20/2017
5/3/1 wave 7, week 3 1RM x .68x5, .77x3, .86x1+
Chin-up 8, 5lb x 8.
Glute raises 12, 5x12.
Press: 170=1RM, 45x8, 65x5, 95x5, 120x5, 135x3, 150x2.
Front Squat: 250=1RM, 45x8, 95x6,135x5,175x5,195x3,220x3.
Dumb bell shoulder raises 25x8.
35 minutes

[jww8]

5/20/2017
5/3/1 wave 7, week 3, 1RM x .65x5, .77x3, .86x1+
Chin-up 7, 5# x 8x2.
Leg press exercises - overdid tennis last night and right knee meniscus injury flare up and swollen, no squats today.
Glute raises: 10# x 12, 25# x 12.
Bench press: (240=1RM) 45x8x2, 95x6, 135x6, 165x5,185x3,210x2x2.
Incline dumb bell 65x15
30 minutes

5/25/2017 bwt =180 lbs
5/3/1 wave 7, week 3, 1RM x .65x5, .77x3, .86x1+
Chin-up 6
Press: (170 = 1RM) 45x8, 65x6, 95x5,120x5,135x3,150x2.
Clean: 45x6,96x6,135x3,155x2.
Straight leg dead lift: 45x6,95x6,135x6, 155x3, 225x5.
Dead lift DOH 315x5.
Dead lift AG: 365x3, 405x2.
40 minutes

[jww8]

5/27/2017
5/3/1 wave 7, week 4, 1RM x .40, .50, .60 x 1
Chin-up 6, 5x8x2.
Bench press (240=1RM) 45x10,95x10,135x10, 155x8.
Front Squat (245=1RM) 45x8, 95x8, 135x8, 155x8 (knee swollen from tennis)
Straight bar curls 65x10, 85x10.
30 minutes

5/29/2017 bwt=179 lbs
5/3/1 wave 7, week 4, 1RM x .40, .50, .60 x 1
Chin-up (pause and hang at bottom) 6,6, 5# x 5x2.
Glute raises: 12,5x12, 10x12x2.
Press (170=1RM) 45x10,65x10,95x10,105x11
Front Squat (245=1RM) 45x10, 95x10, 135x10, 155x11.
Shoulder dumb bell raises: 20x10x2.
40 minutes

[jww8]

5/31/2017
5/3/1 wave 7, week 4, 1RM x .40, .50, .60 x 1
Chin-up 6, 5 lbsx6x2.
Glute raises: 12, 10lb x 12.
Bench press (240=1RM)
Incline BP 45x10,95x10,135x10, 160x8.
Clean 45x6, 95x6,135x5.
Straight leg dead lift: 45x8, 95x6,135x6,195x8
Dead lift DOH: 245x8,295x2.
Dead lift AG 295x8
Incline dumb bell curls: 40x8x2.
50 minutes

[jww8]

6/3/2017
5/3/1 wave 8, week 1, 1RM x .59, .68, .77x5
Chin-up: 8, 5#x6, 5x8.
Glute raises: 12, 10x12x2.
Press: (175=1RM) 45x8, 65x5,105x5,120x5,135x5.
No Squats today - knee swollen from tennis.
Dumb bell front/side raises: 20x10, 25x10.
30 minutes