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bigred90
10-13-2008, 10:35 PM
Sup guys, been stalking these forums for awhile, might as well log my stuff. Been training the squat and deadlift for 12 months and the bench for 10. 18 years old and 240lbs. Ill map out my training, will be doing Wendlers 5/3/1 for awhile. Need to get some good basic work under my belt.


3 days a week alternating

squat
bench
deadlift
overhead press

Week 1- 75%x5 80%x5 85%x5

Week 2- 80%x3 85%x3 90%x3

Week 3- 75%x5 85%x3 95%x1

Week 4(deload)- 60%x5 65%x5 70%x5

Starting my maxes pretty low and jumping weight every 4 weeks. Starting maxes will be; with true maxes in ()

s-370(430)
d-405(480)
b-210(230)
ohp-135(150)

Assistance work will be basic and boring but should result in some mass and PRs. (boring but big for those with the book)

bigred90
10-13-2008, 10:36 PM
Monday Oct 13th

Squat
barx10
140x5
190x5
230x3
275x5
295x3
315x5

Pull throughs
3x20

Leg Curls
3x15

Notes:First workout back from a 2 week off due to low back pain. Low back didnt feel great but gonna try to just push through it. Went to the chiro and he said its just jammed up so no injury. Didnt want to do the 5x10 squats like i was suppose to just to give my back more rest.

bigred90
10-14-2008, 07:55 PM
Tuesday Oct 14th

YTLWS

Bench
barx15
100x10
140x5
160x5
170x5
180x5
120x10 x5

DB Rows
100lbsx10 x5-Added straps last 2 sets. Ill continue to go as long as i can without straps until i can do all sets with 100lbs without them then bump the weight.

Shoulder Prehab
Band Pull Aparts
Cuban Rotations
DB Retractions
Stretch