Jww8 - log

[jww8]

3/19/2017
5/3/1 wave 5, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 15,12.
Pull up: 6
Bench press (230=1RM) 45x6,95x5,135x5,175x5,195x3,205,220.
Incline dumb bell press: 75x8, 75x7.
Incline dumb bell curls: 40x10x2.
30 minutes

[jww8]

3/21/2017 180lbs bwt.
5/3/1 wave 5, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 15,10 with 5 lbs
Leg press
Press: (155=1RM) 45x5,65x5,95x5,115x5,135x3,150x1.
Glute raises: 12w10lbs, 12w20, 12w25, 12w30.
Front squat: (240=1RM) 45x6,95x6,135x5,185x5,205x3,230no, 230x1x2.
Shoulder dumb bell raises: 20x10x2.
40 minutes

[jww8]

3/21/2017
5/3/1 wave 5, week 3, 1RM x .68x5, .77x3,.87x1+ (per Jordan 5/3/1 article, the .95x1 Deadlift of 425lb was a new PR. I don't want to attempt 430 or 425 today. I'm going to continue to add 5lbs to each wave and use the lower percentages of 1RM per Jordan's article)
Chin up: 8, 10lb x 6 x 3.
Straight leg dead lift: 135x6x2, 185x5,225x3.
Dead lift: (450=1RM) 275x3doh, 315x5, 355x3, 395x3.
Press: (155=1RM) 45x5,65x5,95x5,120x3,135x3.
40minutes

[jww8]

326/2017 179.4 lbs bwt
5/3/1 wave 5, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 15, 10lb x 7 x 3.
Bench press: (230=1RM) 45x10, 95x10,115x10,135x15,145x15.
Incline dumb bell press: 60x15x2.
Front squat: (240=1RM) 45x10,95x10,120x11,145x12
Incline dumb bell curls: 40x10x2
35 minutes

[jww8]

3/28/2017
5/3/1 wave 5, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 12, 5lb x 10 x 2.
Press (160=1RM) 45x10,65x8,95x8,105x10.
Straight leg dead lif 45x5,95x5.
Clean: 45x6,05x6.
Incline dumb bell raises: 20x12x2.
Front Squat (240=1RM) 45x10,95x10,135x10,155x12.
30 minutes

[jww8]

3/30/2017
5/3/1 wave 5, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 11, 5lb x 8
Glute raise: 10x12,25x12
Press (160=1RM) 45x10,65x10,100x12.
Straight leg dead lif 45x5,95x5, 185x6,225x6
Clean: 45x5,95x6,135x3,155x1,165x1.
Dead lift (450=1RM) 275x11 DOH.
40min

[jww8]

326/2017 179.8 lbs bwt
5/3/1 wave 6, week 1, 1RM x .59,.68, .77x5+.
Chin up: 10, 5lb x10x3.
Bench press: (235=1RM) 45x10, 95x6, 140x6,160x6,185,205,215,185x6.
Glute raises: 10x12,25x12x3.
Incline dumb bell press: 65x15.65x12.
Front squat: (245=1RM) 45x8,95x8,145x6,175x6,195x8
Incline dumb bell curls: 45x7,45x6
50 minutes

[jww8]

4/4/2017
5/3/1 wave 6, week 1, 1RM x .59,.68, .77x5+.
Chin up: 15x2
Press: (165=1RM) 45x8, 95x8,115x6, 135x5.
Front squat: (245=1RM) 45x8,95x8,135x8,185x5,195x6.
Shoulder dumb bell raises: 25x8x2
40 minutes

[jww8]

4/4/2017 - ***Above 326/2017 post should be 4/1/2017
5/3/1 wave 6, week 1, 1RM x .59,.68, .77x5+.
Chin up: 15x2
Press 165=1RM, 45x8,65x8,95x8,115x6,135x5.
Front Squat 245=1RM, 45x8,95x8,135x8,185x5,195x6.
Shoulder dumb bell raises 25x8x2.
40 minutes

[jww8]

4/6/2017 182lbs
5/3/1 wave 6, week 1, 1RM x .59,.68, .77x5+.
Chin up: 16, 6 with 10lbs.
Press 165=1RM, 45x8,65x5,95x5,115x5,135x3.
Straight leg dead lift 45x6,95x6,1365,225x5.
Glute raises 10x12,25x12x2.
Dead lift DOH 275x5,
Dead lift AG 315x5,365x5.
40 minutes