Bo's Training Log

[bhornback10]

29 year old male, 5'8", 175lb.

Started Wendler back in June 2011 with the following training maxes

Deadlift = 355
Press = 155
Squat = 270
Bench = 210

So in the last year i have come off of wendler a few times to switch to CF and CF Football a couple of times each. I ran various templates with Wendler such the regular 4 day per week, two day per week with two lifts per day, 3 day per week full body, 3 day per week full body (letter to my younger self version), and am currently running a straight 3-day per week template with one lift per day.

This template works better for me because of some serious adrenal issues i faced a while back as a result of some serious overtraining.

I've reset my lifts a couple of times (mostly when I have come back to Wendler after switching programs) and upped my weights by more than the recommended 5/10lb a couple of times (pushing the weight up on the top end sets).

All in all, Wendler 3 days per week powerlifting variation (switch the 3 and 5 weeks)works best for me and my schedule. Allows for recovery and flexability with life.

Here are the last few workouts that i have had.

6/5/2012:
Deadlift 1-3 (cycle 1, day of 3's) (I restart the cycle count when i don't do wendler consecutively)
270x3, 310x3, 345x8

Front Squats:
150x8, 175x8, 200x6
Band Pull Aparts between sets x lots

reverse hyper, abs, more band pull aparts

6/7/2012:
Press (1-3) (football bar row between sets x10)
105x3, 120x3, 135xmax (5) (recently hurt shoulder so this has taken a dip)

Close grip bench (chinups with 20# chain between sets x 6-10 reps)
135x8, 155x8, 180x6

Curls 2x20 (bicep tendon health)
band pull aparts 2xlots

6/9/2012:
Squat (1-3)
260x3, 295x3, 330x7 (ties PR)

RDL
150x8, 175x8, 200x6
hanging leg raise between sets x 10 reps w/ 10# chain

reverse hyper 3x20, band pull aparts 3xlots

6/11/2012:
Bench (1-3) (chinups w/ 20# chain between all sets x 6-10 reps)
155x3, 180x3, 200x5 (not a PR, should still shakey, PR was 225x7)

Football Bar Press (football bar row between sets 185x10x4)
85x8, 100x8, 115x6

tricep pushdown with band 3x20
curls 3x20
band pull aparts 3xlots

[bhornback10]

6/13/2012:

Deadlift (1-5)
250x5, 290x5, 330x5 (no max reps per PL template)

Front Squat:
125x10, 150x10, 175x10
Paired with Band Pull Aparts

Reverse Hyper 3x20
Core Work 3x20
Band Pull Aparts 3x lots

Session felt good. Getting better at getting set in the bottom of my DL.