Jww8 - log

[jww8]

2/19/2017
5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
Chin up: 10,10,10.
Bench press (225=1RM) 45x8x2,95x5,135x5,160x5,180x3,205x3.
Incline dumb bell press: 75x8x2.
Front squat (235=1RM) 45x8,95x6,135x5,165x3,190x3,215x3.
Incline dumb bell curls: 40x8x2
Note: The last couple of weeks I've been working on stretching my shoulders/chest to attempt the standard back squat. I work to position the barbell on in the high squat position and then try to move it lower by fractions of an inch. The stretch is quite painful for me and the soreness remains for 24 hours+/-. It is without question the toughest exercise for me, I'll keep at it.
50 minutes

[jww8]

2/21/2017
5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
Chin up: 10,10.
Leg press, quit the leg ext due to beginning stage of tendonitis.
Glute raise: 10x15,25x12.
Press: (150=1RM) 45x8x2,65x5,120x3,135x5.
Straight leg dead lift: 45x6,95x5,135x5,225x3.
Clean: 45x6,05x3,135x5.
Dead lift: (445= 1RM) 315x3 (1doh), 365x3,405x3.
Shoulder fly: 20x10, 25x8.
50 minutes

[jww8]

2/24/2017
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 12,12,12.
Leg press,
Glute raise: 10x15,25x12, 30x10x3.
Bench press: (225=1RM) 45x10x2,95x8,135x6,175x5,195x3,215x1.
Incline dumb bell press: 75x8x2.
Shoulder shrugs
Front squat: (235=1RM) 45x8x2,95x6,135x6,185x5,200x3,225x2.
Stretch shoulders,chest with goal to due traditional back squats
Straight bar curls: 45x12(reverse) 65x12,75x10,85x8.
65 minutes.

[jww8]

2/26/2017
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 12,12,12.
Leg press
Press (150=1RM) 45x5,65x5,95x5,115x5,130x3,145x2.
Clean (160=1RM) 45x5,65x5,135x3,155x1.
Straight leg dead lift: 45x5,65x5,135x3,155.
Shoulder fly 25x8x2.
Glute raises: 10x15,30x12x2
40 minutes

[jww8]

2/28/2017 182.6 bwt
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 13,8.
Leg press
Press: (150=1RM) 45x5,65x5,95x5,115x5,135x3,150x1.
Clean 45x5.
Straight leg deal lift: 45x5,95x5,135x5,225x3.
Dead lift (DOH) 225x1,315x1.
Dead lift (AG) (using 445=1RM for 5/3/1 program- not sure if I can lift this) 335x5, 385x3,425x1, almost passed out!
50mins

[jww8]

3/3/2017
5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 15,12,12
Bench press: (222=1RM) 45x10,95x8,115x6,135x5,185x2,145x25.
Incline dumb bell press: 60x15,60x13.
Front squat: (235=1RM) 45x8x2,95x8,135x5,185x5,155x15.
Incline dumb bell curls: 45x6,45x5,35x12.
50 minutes


3/5/2017 182 bwt.
5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 13,13.
Glute raises: 10x15, 25x15x2.
Leg press
Press (160=1RM) 45x10,65x6,95x6,95x12.
Straight leg dead lift: 45x6,95x5,135x6,225x5.
Clean: 45x6,95x10,135x1.
Dead lift (440=1RM) 275x13 (6DOH,7AG)
Shoulder fly dumb bell raises: 25x8x2.
45 minutes

[jww8]

3/7/2017
5/3/1 wave 5, week 1, 1RM x .40x5,50x5,50x5+.
Chin up: 12,12.
Leg press and shrugs
Glute raises: 10x15, 30x10x2,35x12.
Bench press: (230=1RM) 45x10,95x6,135x2,150x5,175x5,185,205,210, 195x5.
Incline dumb bell press: 70x10x2.
Front squat: (340=1RM) 45x8,95x6,135x5,185x5,205x5.
Incline dumb bell curls: 40x8x2.
60 minutes

[jww8]

***NOTE: above 3/7 should read '5/3/1 wave 5, week 1, 1RM x .65,.75.85x5'***

3/10/2017 180lbs bwt
5/3/1 wave 5, week 1, 1RM x .65,.75.85x5
Chin up: 12,12.
Leg press
Press (155=1RM) 45x8,65x5,100x5,115x5,135x5.
Straight leg dead lift: 45x5x95x5,135x5,225x3.
Cleans: 45x5,95x5,135x5.
Dead lift (450=1RM) 295x5,340x5,385x5.
Glute raise: 10x15.
Shoulder dumb bell raises: 25x8x2
60 minutes

[jww8]

3/14/2017
5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
Chin up: 12,12, 12 with 5lbs.
Leg press
Glute raises: 10x12,25x12,30x12x2.
Bench press: (230 = 1RM) 45x10,95x6,135x5,165x3, 185x3,205,215,205x3x2.
Incline dumb bell press: 75x8x2.
Front Squat: 240=1RM) 45x8,95x6,135x5,175x3,195x3,215x4.
Incline dumb bell curls: 45x6, 40x10.
70minutes

[jww8]

3/16/2017
5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
Chin up: 12,5 with 5lbs + 5 bwt.
Leg press
Glute raises: 10x20
Press: (155=1RM) 45x8,65x5,95x5,110x3,125x3,140x3.
Added shoulder and chest stretches a couple weeks ago with goal to back squat, quite painful. I hold 45lb bar on back of neck and work it down to high squat position.
Straight leg dead lift: 45x6,95x5,140x5,225x3.
Dead lift: (450=1RM) 315x3 (1doh) 365x3,405x3, 315x1 doh.
Shoulder dumb bell raises: 25x8x2.
50 minutes