Jww8 - log

[jww8]

12/30/2016
week 4 of 5/3/1, use 215 as BP and 225 as Fsquat 1RM, 5x60,65,70%.
Chin-ups: 10,10,10, 5lbs x 7, 5lbs x 8.
Glute raises: BW x 15, 25lbs x 12x4.
Bench press: 45x15,95x10,135x8,145x8,155x17.
Incline dumb bell press: 60x15, 60x12.
Front Squat: 45x8, 95x8, 135x8,145x8,155x12.
Incline dumb bell curls: 40x10x2.
50 minutes

[jww8]

1/1/2017'
week 4 of 5/3/1, use 160 as press 1RM, 160 as clean 1RM, 430 as dead lift 1RM.
Chin-up: 8,8,8.
Leg ext and Leg press.
Press: 45x8,65x8, 95x6,105x6,115x9.
Straight leg dead lift: 45x6,95x6,105x6.
Clean: 45x6,95x5,105x8.
Dead lift DOH/AG: 225x5,265x5,285x5 (2doh3AG) 305x6 (3/3).
Shoulder fly: 20x15x2.
60 minutes

[jww8]

1/3/2017
5/3/1 method Wave 2, Week 1
Chin-ups: 8,8,8.
Glute Raises: with 10lbs x 15, 25x10, 30x10x2.
Bench press (225-1RM) 45x8,95x6,135x5,165x5,185,205,175x5,185x6.
Incline dumb bell press: 65x10x2.
Front Squat (230 1RM) 45x8,956,135x5,175x5,185x5,195x6.
Standing barbell curl: 65x12,85x8,95x6x2.
55 minutes

[jww8]

1/5/2017
5/3/1 method Wave 2, Week 1, 1RM x .75,.80,.85x5
Chin-ups: 8,8,8.
Leg press and Leg extensions
Press: (160=1RM) 45x8, 65x5,95x5,115x2,125x5,130x5,145, 140x4.
Straight leg dead lift: 45x5,95x5,135x5.
Clean: 45x5,95x5.
Dead lift DOH: 225x5,275x2,315x1.
Dead lift AG: (435 = 1RM) 335x5, 355x5, 375x5 (5th rep tough and slow)
40 minutes

[jww8]

1/8/2017
5/3/1 method Wave 2, Week 2, 1RM x .70,.80,.90x3+
Chin-up: 10,10,9.
Glute raises: 10lbs x 12, 20x12,30x12x2.
Bench press: (1RM=220) 45x10,95x6,135x6,155x5,175x5,205,200x4.
Incline dumb bell press: 65x12x2
Front Squat (1RM-230) 45,95,135x6, 165x5,185x5,210x5.
Incline dumb bell curls: 40x10x2.
55 minutes

[jww8]

1/10/2017
5/3/1 method Wave 2, Week 2, 1RM x .70,.80,.90x3+
Chin-up: 8,8,8.
Leg press & Leg extensions
Press (1RM=160x .70=112,.80=128, .90=144)
45x8,95x5,115x3,130x3,145x3-3rd rep tough.
Straight leg dead lift: 45x5,95x5,135x5.
Clean: 95x3,1435x3,145x5.
Dead lift (1RM=440 x.70=308, .80=352, .90=396x3+)
Dead lift DOH: 225x3,275x3,315x3.
Dead lift AG: 355x3,395x3.
45 minutes

[jww8]

1/12/2017
5/3/1 method Wave 2, Week 3, 1RM x .75x5,.85x3,.95x1+
Chin-ups: 8,8,8,8.
Glute raises: 10x12,25x12,30x12x3.
Bench (220=1RM: 165,187,209)
45x10,95x6,135x5,175x5,195x3,210x1,210x1.
Incline dumb bell press: 70x10x2.
Front Squat: 230=1RM: 173,196,219)
45x8,95x5,135x5,175x5,195x3,220x2.
Standing bar curls: 65x10,85x8,95x8.
60 minutes

[jww8]

1/15/2017
5/3/1 method Wave 2, Week 3, 1RM x .75x5,.85x3,.95x1+
Chin-ups: 12,12.
Press (160=1RM 120,136,152)
45x10, 65x5,95x5,120x5,135x3,145x1,155x1.
Straight leg dead lift: 45x5,95x5,135x5.
Clean (160=1RM) 45x5,95x5,135x3,155x1.
Dead Lift (440=1RM)
Dead lift DOH: 225x5,275x2,315.
Dead AG 330x5 (2 with DOH-3 AG) 375x3, 405x1, 415 not today.
Shoulder DB raises: 25x8x2.
50 minutes.

[jww8]

1/17/2016
5/3/1 method wave 2, week 4, 1RMx.40x5, .50x5, .60x5+
Pull-ups 6,8,8.
Leg ext and leg presses
Glute raises 25lbs x 15 x 4.
Bench (1RM=220) 45x10,95x10,135x9 hamstring cramp, stretch, 1 set of glute raises, stretch, 135x27.
Incline dumb bell press: 50x20x2.
Front Squat: (1RM=230) 45x10,95x10,135x8,145x15.
Incline dumb bell bicep curls: 40x12x2.
55 minutes

[jww8]

1/19/2017
5/3/1 method wave 2, week 4, 1RMx.40x5, .50x5, .60x5+
Chin-ups: 9,8.
Press (160=1RM) 45x8,65x6,95x6,105x12.
Dead Lift (440 = 1RM)
Straight leg dead lift: 45x6,95x5,105x5,135x5,185x5,225x5.
Clean (160 = 1RM) 45x5,95x5,105x12.
Dead lift 265x12 (6 DOH + 6 AG)
Shoulder fly 20x12x2.
40 minutes