Jww8 - log

[jww8]

6/5/2017 178lbs
5/3/1 wave 8, week 1, 1RM x .59,.68,.77x5.
Chin-up 6, 5 lbsx6
Leg press
Glute raises: 10lb x12, 25lb x 12.
Bench press (245=1RM) 45x10,95x6, 145x5,170x5, 205 pause, 215, 190x5.
Incline dumb bell press: 65x15x2.
Front Squat: (255=1RM) 65x8m95x5,135x155x5,175x5,200x5.
Incline dumb bell curls: 45x6x2.
60 minute

[jww8]

6/5/2017
5/3/1 wave 8, week 1, 1RM x .59,.68,.77x5.
Chin-up 8, 5x5.
Glute raises: 10x12.
Press: 175=1RM,,45x8,65x5,105x5,120x5,135x5.
Clean: 45x5,95x5,135.
Straight leg DL: 45x5,95x5,135x5,225x5.
Dead lift 175=1RM
DOH: 265x3.
AG: 265x3,315x5, 370x1 (knee issues remain)
40mins

[jww8]

ABOVE 6/5 should be 6/8/2017

6/10/2017
5/3/1 wave 8, week 2, 1RM x .63.72.81, x3.
Chin-up bwt x8, 10x6,10x4, bwt x 10.
Glute raises: 12, 5x12, 10x12.
Bench press (245=1RM) 45x10,9
5x6, 135x5, 155x3,185x3,205x3, 205x2.
Front squats (255=1RM) 45x8,95x5,135x5,165x3,185x3,210x3.
Incline dumb bell press: 70x12x2.
Incline dumb bell curls 40x10x2.
50 mins

[jww8]

6/14/2017 178lbs
5/3/1 wave 8, week 1, 1RM x .59,.68,.77x5.
Chin-up 8, 5# x 6, 7.
leg press exercises
Glute raises: 10x12.
Press: 175=1RM,,45x6,65x5,105x5,120x5,135x5.
Clean: 45x5,95x5,135x5.
Straight leg DL: 45x5,95x5,135x5,225x5.
Dead lift 465=1RM
DOH: 265x6
AG: 315x5, 365x5 (still cautious w knee- form not good)
45 mins

[jww8]

6/17/2017 176lbs
5/3/1 wave 8, week 2, 1RM x .63.72.81, x3.
Chin-up bwt x6 x 3, using starting position all the down to the point of hanging
Glute raises: 12, 5x12, 10x12.
Bench press (245=1RM) 45x10,95x6,185x5,205x3, 205x1.
Front squats (255=1RM) 45x8,95x5,135x5,185x5,210x2
Incline dumb bell press: 70x12x2.
Incline dumb bell curls 40x10x2.
Standing EZcurl 90x12.
60 minutes

[jww8]

6/19/2017
5/3/1 wave 8, week 2, 1RM x ..63,.72,.81x3+
Chin-up 6,6,7.
leg press exercises
Press: 175=1RM, 45x8,656,95x5,115x3,125x3,145x4.
Clean: 95x5,135x3,165x1
Straight leg DL: 45x5,95x5,135x3,165x3,225x5.
Dead lift 465=1RM
DOH: 295x3
AG: 295x1, 335x3, 385x3.
Shoulder dumb bell raises 20x10x2.
50 mins

[jww8]

6/22/2017 176lbs
5/3/1 wave 8, week 3, 1RM x .68x5.77x3,.86x1+.
Chin-up bwt x6 x 2, 5x6.
Glute raises: bwt x15.
Bench press (245=1RM) 45x10,95x6,135x5,170x5,190x2 (45#plate hit bar rest on rep 2, 210x1,215x1, 185x5.
Front squats (255=1RM) 45x8,95x6,135x5,175x5,200x3,215x2,185x5.
Incline dumb bell press: 70x12x2.
Incline dumb bell curls: 45x7x2.
Straight bar curls: 75x12.
55 mins

[jww8]

6/24/2017 176 lbs
Chin-up: 9,10
Glute raises: 12.
Press: (175=1RM) 45x8,65x6,955,120x5,135x3,145x1,155x1,135x3.
Straight leg dead lift: 45x5,95x5,135x3,155x3,225x5.
Clean: 45x5,95x5,135x3,155x1 (failed 155 rep2)
Dead Lift: AG (465=1RM) 320x5 (1@DOH), 365x3,405x1.
Shoulder dumb bell raises: 25x8x2.
55 minutes


6/26/2017 179lbs (ate like a kid this weekend)
5/3/1 wave 8, week 3, 1RM x .68x5.77x3,.86x1+.
Chin-up bwt x6 x 2, 2.5lbs x 5, 5lbs x 4.
Glute raises: bwt x12, 5lbs x 12, 10lbs x 12x2.
Bench press (245=1RM) 45x10,95x6,135x5,175x5,190x3, 210x2, 190x5.
Front squats (255=1RM) 45x8,95x6,135x5,185x5,205x3, 225x2,185x5.
Incline dumb bell press: 70x12x2.
Incline dumb bell curls: 50x3,45x8x2.
55 mins

[jww8]

6/28/2017
5/3/1/wave 8, week 4, 1RM x .40,.50,.60x10.
Chin-up 8,5.
Glute raises bwt x 12.
Press (175=1RM) 45x10,70x8,95x8,120x10.
Straight leg dead lift 45x8,135x8,185x8.
Dead lift (465=1RM)
DOH 245x8,185x12.
35 minutes

[jww8]

7/3/2017 bwt 177 lbs
5/3/1 wave 9, week 1, 1RM x .59,.68,.77x5.
Chin-up 6, 6,
Glute raises: 12, 10x12.
Press: 180=1R; 45x8, 65x5, 95x2, 110x5, 125x5, 140x4, 95x6 wide grip.
Clean: 45x5,95x5,135x5.
Straight leg DL: 45x5,95x5,135x5,225x5.
Dead lift 470=1RM
DOH: 2855, 325x1.
AG: 325x5, 365x5.
50 minutes