Jww8 - log

[jww8]

1/24/2017
5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
Chin-ups 10,10,9,8.
Leg ext and leg press,
Glute raises: bdy wt x 15, 25lb x 15x3.
Bench press (220=1RM) 45x8,95x6,135x5,165x5,195x2,190x6x2.
Front Squat: (230=1RM) 45x8,95x6,155x5,175x5,195x8.
Incline dumb bell press: 70x10x2.
Incline dumb bell curls: 45x8,45x5.
EZcurl: 80x12.
70 minutes

[jww8]

1/26/2017
5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
Chin-ups: 8,8,8.
Leg ext and leg press
Press: 163=1RM, 45x8,65x6,95,105x5,120x5,135,145,155no, 140x2.
Straight leg dead lift: 45x5,95x5,135x5,225x5.
Clean: 45x5,135x5.
Dead lift DOH: 285x5.
Dead lift AG: 335x5,375x5.
Shoulder fly: 20x10,25x10.
50 minutes

[jww8]

1/29/2017
5/3/1 wave 3, week 2, 1RM x .70,.80,90x3+
Chin-ups: 10, 8, 6,6.
Glute raises: 10x15, 25x15,30x15x3.
Bench press: (220=1RM) 45x8, 95x6,135x5,155x3,175x3,205,200x3,200x5.
Incline dumb bell press: 75x9,75x8.
Front Squat: (230=1RM) 45x6,95x6,135x5,185x5,210x5.
Standing barbell curls: 45x8,65x6,85x6,90x6x2.
60 minutes

[jww8]

1/31/2017 - 183.5 lbs bodyweight
5/3/1 wave 3, week 2, 1RM x .70,.80,90x3+
Chin-up: 8,8,7.
Leg ext and leg press
Press (160=1RM, need to lower to 155) 45x8,65x6,95x5,115x3,130x3,145x2,115x6.
Straight leg dead lift: 45x6,95x5,135x5,145x2,225x3.
Clean: 45x6,95x3,135x3,145x1.
Dead lift; (440=1RM, not sure about that, will lower to 425 next wave)
315x3 (1DOH, 2AG) 355x3,400x2.
Shoulder fly: 20x12x2.
50 minutes

[jww8]

2/2/2017 - 182.5 lbs bodyweight
5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
Chin-up: 8,8.
Pull-up: 7,8.
Leg press and leg extension
Bench press: (220=1RM) 45x6x2,95x6,135x5,165x5,190x3,210x1x2.
Incline dumb bell press: 75x8x2.
Incline dumb bell fly: 20x8.
Front Squat: (230= 1RM) 45x6,95x5,135x5,185x5,205x3,225x1.
Incline dumb bell curls: 45x2 too heavy today, 40x6,40x8.
EZCurl 80x12.
60 minutes

[jww8]

2/6/2017
5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
Chin up: 8,8,8.
Leg ext and leg press
Press (160=1RM) 45x8,65x6,95x5,120x5,135x3,145x1,155x1.
Straight leg dead lift: 45x5. 95x5,135x5,225x3.
Clean: 45x5,95x5,135x3,155x1.
Dead lift DOH: 275x4,315x1.
Dead lift AG: 335x5,375x3,415x1.
Straight bar front raise (shoulders) 45x12.
Shoulder fly: 25x10
63 minutes

[jww8]

2/9/2017
5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 10,10,10.
Pull-up 3.
Leg ext and leg press
Glute raises: w/10lbs x15, 25x15x3
Incline bench press: 45x6,95x6.
Bench press: (220=1RM) 135x3,185x2,205x1,145x22.
Incline dumb bell press: 50x20, 50x17.
Front squat: (230=1RM) 45x8,95x6,135x5,185x5x2,145x20.
Straight bar curs: 65x15,75x15,80x15.
62minutes

[jww8]

2/12/2017
5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 10,10,10.
Leg extension and leg press
Press (160=1RM) 45x10,65x6,95x6,115x2,135x1,105x13.
Straight leg dead lift: 45x6,95x6,135x6,225x5.
Clean: 45x5,95x5,135x1,105x13.
Dead: (440=1RM) 275x15 (5doh+10ag)
Straight bar front raises: 45x6,55x6,65x6.
60 minutes

[jww8]

2/14/2017
5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
Chin up: 12,9,12
Leg extension and leg curl,
Bench Press (225=1RM) 45x10x2,95x6,135x5,145x5,170x5,185,205,195x6.
Incline dumb bell press: 70x10, 70x11.
Front Squat: (235=1RM) 45x8,95x6,135x5,155x5,175x5,185,210,200x8.
Incline dumbell curls: 45x6x2.
65minutes

[jww8]

2/17/2017
5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
Chin up: 12,10.
Leg presses
Press (150=1RM) 45x8,65x6,100x5,115x5,135x3x2 (v 130x5 as program recommends)
Straight leg dead lift: 4x6,95x6,135x6,225x3.
Clean 45x6,95x5,135x3.
Dead lift (445=1RM) 295x5,335x5,285x5.
Shoulder fly: 25x8x2.
50minutes