Bo's Training Log
29 year old male, 5'8", 175lb.
Started Wendler back in June 2011 with the following training maxes
Deadlift = 355
Press = 155
Squat = 270
Bench = 210
So in the last year i have come off of wendler a few times to switch to CF and CF Football a couple of times each. I ran various templates with Wendler such the regular 4 day per week, two day per week with two lifts per day, 3 day per week full body, 3 day per week full body (letter to my younger self version), and am currently running a straight 3-day per week template with one lift per day.
This template works better for me because of some serious adrenal issues i faced a while back as a result of some serious overtraining.
I've reset my lifts a couple of times (mostly when I have come back to Wendler after switching programs) and upped my weights by more than the recommended 5/10lb a couple of times (pushing the weight up on the top end sets).
All in all, Wendler 3 days per week powerlifting variation (switch the 3 and 5 weeks)works best for me and my schedule. Allows for recovery and flexability with life.
Here are the last few workouts that i have had.
Deadlift 1-3 (cycle 1, day of 3's) (I restart the cycle count when i don't do wendler consecutively)
270x3, 310x3, 345x8
150x8, 175x8, 200x6
Band Pull Aparts between sets x lots
reverse hyper, abs, more band pull aparts
Press (1-3) (football bar row between sets x10)
105x3, 120x3, 135xmax (5) (recently hurt shoulder so this has taken a dip)
Close grip bench (chinups with 20# chain between sets x 6-10 reps)
135x8, 155x8, 180x6
Curls 2x20 (bicep tendon health)
band pull aparts 2xlots
260x3, 295x3, 330x7 (ties PR)
150x8, 175x8, 200x6
hanging leg raise between sets x 10 reps w/ 10# chain
reverse hyper 3x20, band pull aparts 3xlots
Bench (1-3) (chinups w/ 20# chain between all sets x 6-10 reps)
155x3, 180x3, 200x5 (not a PR, should still shakey, PR was 225x7)
Football Bar Press (football bar row between sets 185x10x4)
85x8, 100x8, 115x6
tricep pushdown with band 3x20
band pull aparts 3xlots
Last edited by bhornback10; 06-13-2012 at 07:26 AM.
250x5, 290x5, 330x5 (no max reps per PL template)
125x10, 150x10, 175x10
Paired with Band Pull Aparts
Reverse Hyper 3x20
Core Work 3x20
Band Pull Aparts 3x lots
Session felt good. Getting better at getting set in the bottom of my DL.
Last edited by bhornback10; 06-13-2012 at 06:20 PM.