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Training For Life...Round II
The Basics
Age: 49
Height: 6'
Weight 195lbs
I am using Wendler's 5/3/1 and will post weekly. I was on here a while back but was interrupted by my second knee surgery (patella tendinosis/Osgood Slaughter Disease) hence, Round II.
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8/13 *weights are in pounds
Press
Warm Up: 65x5, 82x5, 97x5
Work Sets: 105x5, 122x5, 137x10
97x5x10
Leg Raise
5x15
Chins
5x7 (body weight)
D.B. Bench
60x5x10
8/15
Dead Lift
Warm Up: 140x5, 180x5, 215x5
Work Sets: 232x5, 267x5, 302x10
215x5x10
Roman Chair Sit Up body+15lb med ball
5x15
Face Pull
80x5x10
1 hour yoga session was done later in the evening with the Mrs.
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8/18
Bench
Warm Up: 87x5, 110x5, 130x5
Work Sets: 142x5, 162x5, 185x11
130x5x10
Pendley Row: 140 5x5
Leg Raise: 5x15
8/18
Box Squat
Warm Up: 77x5, 97x5, 115x5
Work Sets: 127x5, 147x5, 165x10
117x5x10
Speed Dead Lifts:
185+bandsx10x2
Roman Chair Sit Up body+15lb med ball
5x15
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8/21
Press
Warm Up: 64x5, 82x5, 97x3
Work sets: 112x3, 130x3, 145x7
97x5x10
Leg Raise
5x15
Chins
8,7,7,7,7
DB Bench
60x5x10
8/22
Dead Lift
Warm Up: 142x5, 180x5, 215x3
Work Sets: 250x3, 280-3, 320x8
215x5x10
Roman Chair Sit Up+15lb Med Ball
5x15
Face Pull
8x5x15
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You're the cop from Wisconsin as I recall, right? Welcome back. Just steer clear of Ends and Pieces unless you have a strong stomach and solid convictions.
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Thanks Mark and, I will be weary of that area!
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8/27
Bench
WU: 87x5,110x5,130x3
Work Sets: 152x3, 175x3, 195x7
123x5x10
Pendley Row
145x5x5
Dip
BW+20lbx5x5
Neck Harness
35x5x10
Zercher Curl
25x5x10
8/24
Box Squat
WU: 77x5,97x5,117x3
Work Sets: 137x3, 155x3, 175x9
117x5x10
Single Leg Back Raise
BWx3x10
Reverse Box Step
3xFailure
8/25 Strongman
Tire Relay
Farmers Walk
Yolk Carry/Sled Drag
Tire/Stone Flip
Stones
Last edited by Officer391; 08-26-2012 at 06:45 PM.
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