Jww8 - log

[jww8]

7/5/2017
5/3/1/ wave 9, week 1, 1RM x .59, .68,.77x5+
Chin-up 8,6,7.
Leg press exercises
Bench press (250=1RM) 45x10, 215x1, 195x4.
Front Squat: (260=1RM) 45x6, 95x5, 135x5, 155x5, 185x5, 205x3.
40 minutes

[jww8]

7/8/2017 176lbs
5/3/1 wave 9, week 2, 1RM x .63, .72, .81x3+
Chin-up: 6,6,6 - I'm doing less reps because I'm bottoming out to the point of hanging, much slower reps and tougher.
Glute raises: 12, 5lbs x 12, 10x12.
Press: (180=1RM) I don't think I can press more than 165 with decent form, the progression of 5/3/1 has brought me to 180.
45x5, 65x5, 95x2,115x5, 130x3, 145x3.
Clean: 45x5,95x5,135x3,165x1.
Dead Lift (470=1RM) I cant do over 430 but with the 5/3/1 progression I've reached 470 lbs
Straight leg dead lift: 45x5,95x5,135x5,165x5,225x5.
Dead Lift DOH: 315x3.
Dead Lift AG: 340x3,385x3.
60 minutes

7/10/2017
5/3/1 wave 9, week 2, 1RM x .63, .72, .81x3+
Chin-up: 8,8,5lbs x6, 10lbs x 4 + 2 bwt.
Leg press exercises
Bench Press: (250=1RM, BS, I can hit 230 on a great day) 45x5x2, 955, 135x5, 160x3, 180x3,205x1, 220x1, 200x3.
Incline dumb bell press: 65x12, 70x12.
Front Squat: (260=1RM 235 is real), 23 45x5, 95x5,135x5,190x3, 210x3 (rep 4 slipped from shoulders)
Inclne Dumb bell curls: 40x6, 40x7.
65 minutes

Andy Baker wrote, referencing the 5/3/1 program, that you not move up in weight until you can reach week 3 rep levels of 6/4/2. I am going to work the program as Andy suggests beginning next week and possibly dial it back 5lbs if I don't hit the rep goals.

[jww8]

/14/2017 175lbs
5/3/1 wave 9, week 2, 1RM x .63, .72, .81x3+
Chin-up: 10
Press: (180=1RM) 45x5X2, 65x5, 95x5,115x3, 130x3, 145x1, 145X2.
Clean: 45x5,95x5,135x3.
Dead Lift (470=1RM)
Straight leg dead lift: 45x5,95x5,135x5,225x5.
Dead Lift DOH: 315x3.
Dead Lift AG: 340x3,390no,no, 365x3.
Played tennis last night, not much sleep, worn out.
45minutes

[jww8]

7/17/2017 (hurt left shoulder last week, 7/10, while bench pressing. It's a reoccurring injury, encapsulation, from bad form. I've been reading the forums and will do some incline benching and dumb bell presses this session)
Chin-up: 10, 5lbs x6, 5x6, 5x5x2.
Glute raises (35-degrees): bwt x 12, 10x12x3.
Incline bench press: 45x6, 95x6, 135x5,155x5,175x2, 175x3.
Flat bench dumb bell press: 60x10, 75x8x2,75x6.
Front squat: 45x5, 95x5,135x5,185x3, 205x1,155x6.
Straight bar curls: 65x10, 75x8, 80x8.
55 minutes

[jww8]

5/3/1 wave 9, week 3, 1RM x .68x5.77x3,.86x1+. (bwt=175lbs)
Chin-up bwt x 6, 8.
Press: (175=1RM bringing it down 5lbs)) 45x6x2, 65x5, 95x5, 115x5, 140x3, 145x1.
Straight leg dead lift: 45x5,95x5,135x5, 225x5.
Clean: 45x5,95x5,135x5, 145x3.
Dead Lift: AG (465=1RM bringing it down 5lbs) 320x5, 365x3, 385x1, 405no.
50 minutes

[jww8]

7/23/2017
Chin-up: 7, 5lb x 7, 10x4, 5x7 (hanging at low position, pause, and raise)
Glute raises (35-degrees): bwt x 12, 10x12, 15x12, 20x8.
Incline bench press: 45x8, 95x6, 135x5,155x5,165x5, 175x3, 185x1.
Flat bench dumb bell press: 70x8, 80x5x2, 80x4.
Front squat: 45x5, 95x5,135x5,185x5, 210x3, 155x6.
Incline dumb bell curls: 40x8x3.
70 minutes

[jww8]

7/25/2017 175lbs
re-set day
Chin-up bwt x 8,
Pull-up bwt x 4
Standing Dumb bell Press 30x10, 40x12, 45x12.
Press: 65x12.
Straight leg dead lift: 65x10, 135x10, 185x10, 230x10.
Dead lift DOH: 280x12.
25 minutes

[jww8]

7/28/2017 175lbs
chin-up: 6, 2.5lb x 6x3.
leg press exercises
incline bench press: 45x8x2, 95x6, 135x5, 155x5, 160x5x2.
front squat: 45x6, 95x5, 135x6, 185x5x3.
40 minutes

[jww8]

7/30/2017
chin-up: 6, 2.5 x 6.
glute raise: 5x12, 10x12.
Press: 45x6, 65x6,95x5,115x2,135x5x3.
Straight leg dead lift: 45x5,95x5,135x5,225x5.
Clean: 45x5,95x5,135x5x2.
Dead lift DOH: 315x1.
Dead lift AG: 365x1,385x1,335x5.
Front dumb bell raise: 20x12.
45 minutes

[jww8]

8/3/2017
Chin-up: 6, 2.5lbs x 7, 5x6,10x3.
Bench press: 45x10, 95x6, 135x5, 185x5, 190x3, 205x1.
Incline BP: 135x12.
Glute raises @ 35%: 5lbs x12, 10x12, 15x12.
Front Squat: 45x8, 95x6, 135x5, 185x5, 190x5, 195x5.
Standing straight bar curls: 65x10, 85x8,90x8.
60 minutes