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jwood1988
11-01-2010, 09:45 AM
Hey guys,
I have been lurking here for a while and now I am finally going to put up a training log. I am running Jim Wendler's 5/3/1. I am in my second week of the first cycle.

I am an amateur powerlifter and I did my first competition with the IPA last May. My numbers were:
Squat: 430
Bench: 295
Deadlift: 550

Since then, both my bench and squat have gone up a lot, and I am working on my deadlift. I have plans to do my next competition at the end of January. Well, that's all I have to say.

jwood1988
11-01-2010, 09:45 AM
Monday Week 2, Cycle 1

Bench Press
255x3
275x3
295x6 PR

Dumbbell Bench Press
90s x 5 x 10 PR
I will be up to 100s next week!

Dumbbell rows
100x10
125x7
Add Straps
125x2x10
I do not want to use straps for these, but my forearms are killing me! I think I did too many pull ups with fat gripz on saturday, they crush the forearms.

Tricep Extensions
150x3x10

Very good workout today, bench felt great. I tucked my feet and really got tight and stayed tight. I did not cheat at all, my butt stayed down and I felt strong. I think the more I do this, the stronger I will get by using it.

jwood1988
11-02-2010, 09:51 AM
Tuesday Week 2, Cycle 1

Squats
410x3
435x3
460x7 PR
I should have had the 8th rep, but I went too deep and went a little forward so I just put it down on the pins

Good Mornings
135x10
155x10
165x10PR

Hack Squats Crushed!!
90x10
180x10
270x10 PR
320x8 PR
I have never gone this heavy on Hack Squats and it felt great, depth was very good also.

Decline Sit ups
3x20

nickp8
11-02-2010, 11:13 AM
Strong squatting man. Welcome to the log section.

Coke
11-02-2010, 01:21 PM
Good luck with your goals bro, moving some nice numbers.

jwood1988
11-02-2010, 05:57 PM
Strong squatting man. Welcome to the log section.

Thanks a lot bud


Good luck with your goals bro, moving some nice numbers.

Thank you, I am some serious goals for my next competition. I would like to get a 500 squat and a 600 deadlift, I am still not sure about my bench goal for the competition. I have trouble with the pause, but I have been working on my set up which I think may help.

Thanks guys, hope you enjoy the log

StLRPh
11-02-2010, 06:14 PM
congrats on the PRs, doing really well

jwood1988
11-02-2010, 09:04 PM
congrats on the PRs, doing really well

Thanks a lot for the encouragement guys!

Conditioning day tomorrow, hill sprints

T o m m Y
11-02-2010, 09:36 PM
Looking strong bro!

jwood1988
11-03-2010, 08:32 AM
Looking strong bro!

thanks bud, where in new jersey are you from?

I currently live 5 minutes from NJ in Morrisville PA

jwood1988
11-03-2010, 10:28 AM
Wednesday Conditioning Day

Warm up 5 minute jog

Hill Sprints x 11 (plus 1 from last week)
These were approximately 50 yard sprints up a pretty steep hill and rest was very limited.

Abs
Situps 3x20
Reverse sit ups using straps 3 x something
Side Bends 3 x 15x 35

Did a bunch of foam rolling after this and it was extremely painful. My quads are very tight after running and rolling them out hurt a lot. Lower back rolling felt great though!

T o m m Y
11-03-2010, 01:37 PM
thanks bud, where in new jersey are you from?

I currently live 5 minutes from NJ in Morrisville PA

Middlesex County

jwood1988
11-03-2010, 04:49 PM
Middlesex County

gotcha so you are probably about an hour north of where I am

T o m m Y
11-03-2010, 05:36 PM
Are you doing the IPA meet on jan 29th here in jersey?

jwood1988
11-03-2010, 08:17 PM
Are you doing the IPA meet on jan 29th here in jersey?

That is the next meet I plan on doing.

I will be competing at 220 raw junior, it will be only my second meet ever. I am looking forward to crushing my previous meet lifts.

jwood1988
11-04-2010, 09:53 AM
Thursday Week 2, Cycle 1

Standing OHP
145x3
155x3
165x10 PR!!
This was crazy awesome, last week I got 155 for 11. So this is very good, progressing nicely on OHP.

Dips
BW x 4 x 15
BW x 20
Next week I am going to try to all 5 sets for 20 and really push it. Then I will start to add weight to these.

Pullups
BW x 5 x 10
For some reason, these do not get much easier from week to week. Just gonna keep working at them. I love doing them

Overhead Cable Tricep Extension
50x20
70x15
50x20
Just wanted to get a good pump in my triceps, and I got it!

Great workout today. OHP is feeling strong and I hope this helps my bench press. 5/3/1 is awesome!

T o m m Y
11-04-2010, 11:09 AM
That is the next meet I plan on doing.

I will be competing at 220 raw junior, it will be only my second meet ever. I am looking forward to crushing my previous meet lifts.

Nice..It will be my first ever..



Thursday Week 2, Cycle 1

Standing OHP
145x3
155x3
165x10 PR!!
This was crazy awesome, last week I got 155 for 11. So this is very good, progressing nicely on OHP.

Dips
BW x 4 x 15
BW x 20
Next week I am going to try to all 5 sets for 20 and really push it. Then I will start to add weight to these.

Pullups
BW x 5 x 10
For some reason, these do not get much easier from week to week. Just gonna keep working at them. I love doing them

Overhead Cable Tricep Extension
50x20
70x15
50x20
Just wanted to get a good pump in my triceps, and I got it!

Great workout today. OHP is feeling strong and I hope this helps my bench press. 5/3/1 is awesome!

Wow,that is VERY good improvement..
Great work man..

mchicia1
11-04-2010, 11:33 AM
Nice progress on the pressing....sick squatting too.

Where in PA are you from? I am going to check out a powerlifting gym down in Bristol this weekend.

**Edit**

OK wtf, you live in Morrisville? I do as well...I live right by the sugar 'n spice LOL. Where do you lift?

jwood1988
11-04-2010, 11:45 AM
I lift at man's world in trenton, it is a cool place. but definitely better for bodybuilding than powerlifting. I live a few minutes away from sugar and spice, but my grandma lives on delaware avenue which is only a block away from you probably.

What gym are you going to in bristol?

mchicia1
11-04-2010, 11:49 AM
I lift at man's world in trenton, it is a cool place. but definitely better for bodybuilding than powerlifting. I live a few minutes away from sugar and spice, but my grandma lives on delaware avenue which is only a block away from you probably.

What gym are you going to in bristol?

I live on Washington street right by the route 1 overpass/the toll both. I have the only house on the street with the huge back yard (no house behind it). If you live around there, you have probably heard me driving around in my 460 RWHP GTO :).

Right now I train at Ballys by the oxford valley mall. Douche bag heaven over there. I want to build a home gym but I won't have the funds for a year, although I do have a perfect basement for it. In the meantime, I was thinking of joining this place...

http://www.pttransformations.com/

One concern I have is that I called and emailed and got no response so I have no idea if it is even still in operation, thats why I am going to drive down and check it out this weekend.

jwood1988
11-04-2010, 11:58 AM
I have never heard of that place but I do not go to bristol very much. If you are interested in just a hardcore place to train that is free of commercial douche bags you should definitely check out man's world. Everyone there is very nice but almost everyone trains balls to the walls. It is a great environment, and the prices are very fair. Also, no contracts, pay as you go.

It is a small place on Brunswick avenue in trenton, and it would also be a lot closer for you to go than bristol.

Anyways, enough of me trying to sell Man's World to you, I say check out the place in Bristol. It must be pretty good if they have a powerlifting team. Let me know how it goes, if you like it there I may have to check it out in the near future.

mchicia1
11-04-2010, 12:01 PM
I have never heard of that place but I do not go to bristol very much. If you are interested in just a hardcore place to train that is free of commercial douche bags you should definitely check out man's world. Everyone there is very nice but almost everyone trains balls to the walls. It is a great environment, and the prices are very fair. Also, no contracts, pay as you go.

It is a small place on Brunswick avenue in trenton, and it would also be a lot closer for you to go than bristol.

Anyways, enough of me trying to sell Man's World to you, I say check out the place in Bristol. It must be pretty good if they have a powerlifting team. Let me know how it goes, if you like it there I may have to check it out in the near future.

Wow, it is close! That may be even more cost effective for me than traveling the 10 miles to Bristol. I burn way more than 75 cents (toll) in my car driving those 10 miles. I will check out both this weekend then. I train balls to the wall as well, although my lifts are probably a lot less than people who train there.

jwood1988
11-04-2010, 12:08 PM
Wow, it is close! That may be even more cost effective for me than traveling the 10 miles to Bristol. I burn way more than 75 cents (toll) in my car driving those 10 miles. I will check out both this weekend then. I train balls to the wall as well, although my lifts are probably a lot less than people who train there.

there is really a nice mix there, some people are very strong and some just like to workout. No one cares, you do want you want and no one bothers you.

I never pay the toll, I get off at Warren Street and go down Bridge Street, only takes maybe two extra minutes.

mchicia1
11-04-2010, 12:10 PM
there is really a nice mix there, some people are very strong and some just like to workout. No one cares, you do want you want and no one bothers you.

I never pay the toll, I get off at Warren Street and go down Bridge Street, only takes maybe two extra minutes.

Right, I forgot about bridge street. I just moved here a few months ago, so I am not that familiar with everything still.

Is it ever really crowded there? How many squat racks and benches? My problem with ballys is I always have to wait to squat or bench because someone is using it for an unrelated movement (curls, etc).

jwood1988
11-04-2010, 12:56 PM
Right, I forgot about bridge street. I just moved here a few months ago, so I am not that familiar with everything still.

Is it ever really crowded there? How many squat racks and benches? My problem with ballys is I always have to wait to squat or bench because someone is using it for an unrelated movement (curls, etc).

The actual weight room is never really crowded, there is only one power rack and one other squat rack, but I have never had a problem with waiting to use it. But I also work out in the mornings, however from what I have heard it never really gets too crowded in the back room. The majority of people use the dumbbells and machines in the main room.

There are 2 flat benches and some other benches, I have never had a problem with waiting for equipment at all.

mchicia1
11-04-2010, 01:01 PM
The actual weight room is never really crowded, there is only one power rack and one other squat rack, but I have never had a problem with waiting to use it. But I also work out in the mornings, however from what I have heard it never really gets too crowded in the back room. The majority of people use the dumbbells and machines in the main room.

There are 2 flat benches and some other benches, I have never had a problem with waiting for equipment at all.

That sounds great...

I just got an email back from that other gym I mentioned...not sure what type of equipment Worlds has, but this other gym sounds like it may be right up your alley.

"I am glad to hear you are interested in our facility. We are a smaller gym but offer some equipment for our powerlifting community. We have a competition bench, set of chains, various bands, boards, power rack, deadlift jack, 2 competition bars and 1 50lb. texas power bar. Our dumbells range from 3lbs to 135lbs. Our members use the power rack for squats. We are also home to the Iron Freaks Powerlifting Team. "

jwood1988
11-04-2010, 01:05 PM
Wow, that sounds like a great place, I may have to check it out soon. I am paid up at man's world until the beginning of December, but may have to stop in at this other place

jwood1988
11-05-2010, 10:24 AM
Friday Week 2, Cycle 1

Deadlift
315x3
365x3
405x10 PR!!!
This felt awesome, I think I had one or two more in the tank but my form was getting pretty bad. I also use a touch and go method, I think it helps me with explosiveness.

Leg Press
Plates per side
3x10
5x10
6x10
6x20PR
Got crazy on these!

Hyperextensions
BW x 2 x 20
I was worn out and shaking by the time I got here, so I called it a day.

My deadlift felt great today, I have been struggling lately with my deadlift, but I got back to basics. Thank you Mark Rippetoe. Hips down, chest up, go!

mchicia1
11-05-2010, 10:43 AM
Nice deadlifting dude!

And holy leg press batman....

StLRPh
11-05-2010, 10:56 AM
Great Session, I'm pretty sure I'd be on the floor after that :drooling:

mchicia1
11-05-2010, 10:59 AM
Great Session, I'm pretty sure I'd be on the floor after that :drooling:

Me too, high rep leg presses make me dry heave.

nickp8
11-05-2010, 11:02 AM
Sick deadlifting man. Congrats on the PRs

jwood1988
11-05-2010, 11:07 AM
Nice deadlifting dude!

And holy leg press batman....

Thanks bud, leg presses got crazy today. I never do more than 10 reps, but I did not want to do a 5th set so I just did more reps on my fourth set. If that makes sense, I don't think so.


Great Session, I'm pretty sure I'd be on the floor after that :drooling:

Thank you, I was pretty much on the floor after that. I was struggling to get my belt off and trying to breathe at the same time. All while trying not to puke


Sick deadlifting man. Congrats on the PRs

Thanks, I love deadlifting again.

mchicia1
11-05-2010, 11:09 AM
Question...

Is your BBB movement for legs always the opposite? So for deads, you do quads and for squats you do a hamstring movement? Or was this just coincidental?

jwood1988
11-05-2010, 11:24 AM
Nice deadlifting dude!

And holy leg press batman....

Thanks bud, leg presses got crazy today. I never do more than 10 reps, but I did not want to do a 5th set so I just did more reps on my fourth set. If that makes sense, I don't think so.


Great Session, I'm pretty sure I'd be on the floor after that :drooling:

Thank you, I was pretty much on the floor after that. I was struggling to get my belt off and trying to breathe at the same time. All while trying not to puke


Sick deadlifting man. Congrats on the PRs

Thanks, I love deadlifting again.

jwood1988
11-06-2010, 10:47 AM
Saturday Accessory Day

Pull ups
5 sets of 10 reps
Supersetted with
Cable Lateral Raise
20x10
30x10
40x10, 10, 8

Low Pulley Rows
150x10
200x 10, 10
Supersetted with
Rear Delt Machine
Not sure of weight x 10, 10, 10

Pullover Machine
150x3x10
supersetted with
Dumbbell bicep curls
30x3x10

Pretty awesome ab circuit, the owner of my gym suggested this to me. He used something similar to this when he was competing and it was mostly bad ass machines
Leg Raise Machine 50x sets of 12
Crunch w/ leg raise machine 40x sets of 12
Leg Raise on decline bench x 12
Decline Sit ups x 15
Laying Crunch Machine 50x 10
Oblique Twist Machine 60 x 12 each side

I went through this circuit 3 times with no rest in between exercises, my abs are gonna be sore.

jwood1988
11-08-2010, 09:14 AM
Monday Week 3, Cycle 1

Bench Press
240x5
275x3
305x4
I was a little disappointed with this but I am taking a break from ME work and I will see how my 5/3/1 lifts go. I may do speed work sometime during the week not sure.

Dumbbell Bench Press
100s x 2 x 10
100s x 8, 7, 7
these were pretty good, I am going to keep working with 100s until I hit 5 sets of 10

Dumbbell Rows
100x10
125x10 PR
125x 8, 8, 6 (some of these I reset off the floor)

Tricep Extensions
150x10
170x10
180x9

Good workout today, feeling great. Squats tomorrow.Today is my first day of work and I hope it does not effect my workouts, 3-1130 shift, so I will probably get home around 1am. I am going to have to get used to this.

mchicia1
11-08-2010, 09:19 AM
305 for 4 on your 1 rep week is good. Its basically setting you up to have many successful cycles in a row.

Since this is your first cycle on 5/3/1, bench takes adjusting to. For me, my bench actually went down for the first couple of cycles but then as my military press started increasing, so did my bench. Then as I got more used to 5/3/1, I was able to add more volume as well...and thus that also carried over to my bench/press. Now I am setting PRs every cycle. Stick with the plan for at least a couple of cycles before changing.

jwood1988
11-08-2010, 09:54 AM
Thanks a lot bud, I plan to stick with 5/3/1 main lifts for a very long time and just change up the assistance as I need to. I will probably add more volume as I go. This is very encouraging to me, I have been a little disappointed with my bench days but my assistance has been great and my military has also been great.

I am going to stick to the plan, and just keep doing cycles.

mchicia1
11-08-2010, 11:04 AM
Thanks a lot bud, I plan to stick with 5/3/1 main lifts for a very long time and just change up the assistance as I need to. I will probably add more volume as I go. This is very encouraging to me, I have been a little disappointed with my bench days but my assistance has been great and my military has also been great.

I am going to stick to the plan, and just keep doing cycles.

With hitting the lifts once a week and with the planned deload, you can add a lot of volume. I like to really go crazy on the 3rd week before my deload.

jwood1988
11-08-2010, 10:48 PM
With hitting the lifts once a week and with the planned deload, you can add a lot of volume. I like to really go crazy on the 3rd week before my deload.

That is a great idea, I think I will make use of that this week, thanks bud!

jwood1988
11-09-2010, 09:11 AM
Tuesday Week 3, Cycle 1

Squats
385x5
435x3
485x6 PR
Last week I only got 460 for 7 so I am very happy with this, I maybe had one more in the tank, but form was starting to go

Good Mornings from bottom position
135x10
185x8, 8, 6
These feel much better than without going off the safety pins, I will keep these like this.

Hack Squats
4 plates x 10
6 plates x 10, 10
4 plates x 10 worked on depth here, very deep

Awesome workout, day off tomorrow. Maybe some conditioning work.

Coke
11-09-2010, 10:41 AM
Props on the new PR with the squats, doing stellar work.

mchicia1
11-09-2010, 11:24 AM
Nice job on the squats...

If we workout together, you need to give me some pointers because that lift is a struggle for me sometimes. Looks like 5/3/1 is already working out for you. Its a stellar program for lower body movements that require a lot of recovery. I think its just adequate for upper body...not the best, not the worst. But it allows you to train your press and bench with the same intensity without one of them losing out to the other.

jwood1988
11-10-2010, 08:20 AM
I think 5/3/1 is great, maybe not the best for upper body work, but I was thinking about adding some DE bench on thursday or friday. On your 5/3/1 day, it is basically a ME day, just not a one rep max. I do not see why you could not do DE work with this program. I will see, I am pressed for time right now with work though, I am still adjusting to my new schedule.

Thanks for the support guys.

nickp8
11-10-2010, 09:16 AM
Congrats on the pr. That is some really strong squatting.

jwood1988
11-10-2010, 11:09 AM
thanks bud, my squat numbers have been going through the roof. I am going to ride this momentum as long as I can

jwood1988
11-11-2010, 10:50 AM
Thursday Week 3, Cycle 1

Standing OHP
135x5
155x3
170x8 PR

Dips
BW x 15
add 1 chain x 12
2 chain x 12, 12, 15
I had the chain attached to my belt so it would deload a little at the bottom, next week I think I will try to get the chain around my neck.

Pullups
BW x 5 x 10
used a wider grip to focus on my back more

Tricep Extension
160x10
180x10
200x10

Overhead tricep extension
50x2x15

Another awesome workout, K-otic is bothering my stomach a little bit towards the middle of my workout. I have never felt this before, maybe it will go away.

jwood1988
11-12-2010, 09:16 AM
Friday Week 3, Cycle 1

Just a note to start off, I tweaked my hamstring on Wednesday when doing sprints. I thought it was just a cramp at the time, but it was bothering me while I deadlifted. I was able to loosen it up and stretch it out and get my workout done. I only pushed it because I knew next week is a deload week, otherwise I would have shut it down right away.

Deadlifts
335x5
385x3
430x7 not quite a PR but I had a lot left in the tank, worried about my hamstring

Leg Press (number of plates on each side)
2 plates x15
3 plates x 12
5 p x 10
6 p x 10
7 p x 10 PR

I shut it down after this need to foam roll my hamstring and stretch before work.

jwood1988
11-13-2010, 11:38 AM
Saturday Accessory Day

Row Machine
2 plates each side x 10
2 plus 25 x 8
2 x 10

Cable Lateral Raise
25x10
35x10
40x10

Plate Loaded Lat Pulldown
2 each side x 10
3 each side x 10
4 each side x 10
3 each side x 10

Rear Lateral raise on cable
30x3x10

Incline Curl Machine
150x16 rep PR, last week I got 15 so I wanted to see if I could beat this
150x2x8

Hammer Preacher Curls
35s x 3x 8

No ab work today because everything I tried to do I felt it in my hamstring so I just shut it down and went home

Coke
11-13-2010, 06:47 PM
Looks good man, raising up!!

jwood1988
11-15-2010, 09:38 AM
Monday Week 4, Cycle 1 Deload Week

Bench Press
195x5
215x5
225x5
Most of these reps were done with a good pause and really worked on my set up and staying tight.

Dumbbell Bench
100s x 10, 10, 10, 9, 8 PR
Last week I only got 2 sets of 10 so I added a set of ten so I am counting that as a PR

Dumbbell Rows no straps!
100s x 10
125s x 3 x 10 PR for reps
125s x 9 form was getting bad, did a tenth rep but it was ugly

Overhead Cable Tricep Extension
50x15
70x14
80x12, 12
These felt great and awesome pump in the triceps

Awesome workout for a deload. I am going to skip squats tomorrow due to my hamstring which is feeling much better. I think I am going to wait and just do a speed squat session on friday to feel it out and hop back into 5/3/1 next week. More foam rolling to be done

jwood1988
11-16-2010, 08:40 AM
Tuesday Week 4, Cycle 1 Deload

Today was a serious deload day, just loosened up my legs and got a good pump

Hyperextensions
BW x 3 x 20

Leg Press
3 plates each side x 3 sets x 20
3 plates x 35 reps, had plenty more left in me

Hyperextensions
2x15 good stretch at bottom

10 minutes of cardio

Foam rolling when I got home. Feeling good today, hamstring is almost 100%. I plan to do a speed day on friday for squats and deads. Then I will resume 5/3/1 next week for my second cycle

jwood1988
11-18-2010, 08:43 AM
Thursday Week 4, Cycle 1 Deload

Military Press
115x5
125x5
135x5

Dip Machine
135x12
195x12
295x3x12
This felt awesome, it may be a PR but I am not tracking that

Pullups and Lat Pulldown Gironda Style
Pullups x BW x 4 x 8
Lat Pulldown 140x4x8
This was done as described in Vince Gironda's 8x8 program, I did a set of pull ups 15-30 sec rest and then lat pulldown, 15-30 sec rest, back to pull ups for 4 sets of each exercise, pretty intense

Dumbbell Tricep Extension
30s x 3 x 10

Great workout, deload is almost over, Tomorrow I think I am going to do speed squats, not quite sure yet

mchicia1
11-18-2010, 08:45 AM
First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.

jwood1988
11-18-2010, 09:05 AM
First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.

thanks man, I am really looking forward to crushing my next cyle.

Stick with what you are doing then, and rush those goals bud!

jwood1988
11-19-2010, 09:06 AM
Friday Week 4, Cycle 1

Speed Squats
Everything plus 2 sets of chains on each side

135x2x3
185x2x2
225x8 sets x 2 reps

Felt awesome, I do miss using chains but 5/3/1 is working great so I have to stick with it.

Abs
Weighted Leg Raise
Decline Sit ups
Twist Machine
*I like the weighted leg raise machine it hits the abs hard but also works the hip flexors hard.

Good workout, my hamstring felt great. Did not feel any tightness or pain in the hamstring so I am ready to start my next cycle!

Another note, I am reading Beyond Bodybuilding by Pavel and it is awesome. There are so many things I want to try but I am going to have to wait a while. Everything is so hardcore, I want to do it. Maybe after my competition, for anyone that has read the book, I want to do the russian squat assault cycle, 6 weeks of hardcore squatting.

jwood1988
11-22-2010, 09:21 AM
Monday Week 1, cycle 2!!

Bench Press
250x5
265x5
280x6
Not quite a PR, but these were very good reps, set up is getting more comfortable

Dumbbell Bench
100s x 3 x 10
100s x 7, 6
these felt good, tough though

Dumbbell Row
125s x 5 x 10 PR
gonna step it up to 12 reps next week

Overhead Tricep Extension
60x12
80x10
100x7
90x10
good pump in the triceps

I was pretty tired today, but was able to push through and get my reps in plus one on bench, so still a good workout. I had to wake up at 430 am yesterday

jwood1988
11-23-2010, 09:22 AM
Tuesday Week 1, Cycle 2

Squat
385x5
415x5
445x9 PR
For some reason my first two work sets felt extremely heavy, but then once I got fired up for my last set it felt great. I think I was going deeper with the heavier weight than my first two sets.

Pull Throughs
130x12
150x3x12
150x10
This gave me a crazy pump in my lower back, never really did these before but I am going to keep them for a while. They feel very good on the back and legs.

Single Leg Hack Squats
1 plate x 5 each leg
25 pound plate each side x 4 x 10 each leg
Tried to work on depth and my legs were just worn out.

The first week of 5/3/1 is always the hardest to me, but I think the way Wendler has set it up in his new book will be much better. I will have to wait and see when the book comes out.

Coke
11-23-2010, 01:10 PM
Quite impressed with the super new PRs!!

jwood1988
11-25-2010, 10:22 AM
Thursday Week 1, Cycle 2

Overhead Press
145x5
155x5
165x10 PR!
this was a huge number for me, great start!

Dips
BW x 2 x 20
Big Badass chain around my neck!!
x 12, 10, 9
These were incredibly difficult, triceps and chest were dying!

Pull Ups
BW x 3 x 10
BW x 8, 7
I tweaked my form slightly on pull ups since I am reading a book by Pavel, he says rather than just bringing your chin over the bar you should lean back and pull your upper chest to the bar. These are much harder and work the back a lot better. I like them better squeeze and pump.

Row Machine
150x3x10
Just for something a little extra

Awesome Workout I am feeling very strong, but I guarantee my neck will be really sore later, the chain I used is a little long so it causes me to lean forward a bit. But it works the triceps and chest great! Awesome workout and I can not wait to just eat for hours!

Off Road
11-26-2010, 08:30 AM
Strong stuff in here.

jwood1988
11-26-2010, 09:45 AM
Friday Week 1, Cycle 2

Deadlift
315x5
355x5
405x11 PR!!!
Deadlifts felt great today, stopped when my form started to suffer

Leg Press
3 plates each side x 12
5 plates x 10
6 plates x 3 x 10

Pull throughs
150x 3 x 10

Awesome workout, sucks I have to go to work today.

T o m m Y
11-26-2010, 03:04 PM
We got a PR machine here!
Strong work bro,esp on sq and dl.

Coke
11-26-2010, 07:40 PM
Looking stellar with those deads man.

jwood1988
11-26-2010, 11:56 PM
Thanks a lot guys I am working my butt off to hit good numbers in my next meet

StLRPh
11-27-2010, 07:17 AM
Huge PR on deadlifts!

jwood1988
11-27-2010, 11:41 AM
Thanks guys!!!

Saturday Extra Workout

Pullups 6-8 sets of 7-8 reps
I am focusing on my form here and pulling my upper chest to the bar and not just trying to swing my chin over the bar.

Cable Lateral Raises
30x3x10

Standing Preacher Curls
75 x 3 x 10

Also did a sled workout that consisted of pretty much every upper body movement, hit everything, chest, back, shoulders, and arms. Great pump

jwood1988
11-29-2010, 09:18 AM
Monday Week 2, Cycle 2

Bench Press
265x3
280x3
300x3
No PR today, the weights felt very heavy and I think this was due to some work I did this weekend. tons of yard work yesterday, but its all good I hit my numbers.

Dumbbell Bench
100s x 3 x 10

Dumbbell Row
125s x 3 x 12 PR
I cut the volume a bit today, I was not really feeling it.

Bench Lockouts
315x3
365x2
405xM, I was disappointed here, I thought this should have been easy.
365x1
315x1
I think I need to do lockouts more, my other tricep work is not really helping my bench.So I am going to focus on lockouts for a while. I can definitely feel it in my triceps.

Alright workout, nothing great.

mchicia1
11-29-2010, 10:42 AM
Good benching either way...the fatigue was probably from hitting 10 reps on ur military plus doing yard work over the weekend. No big deal.

jwood1988
11-30-2010, 09:20 AM
Tuesday Week 2, Cycle 2

Squats
415x3
440x3
470x5 PR
I focused on staying tight and really sitting back and taking control of my hip flexors. This helped me to stay tight and hit better depth for each rep.

Pull Throughs
150x4x12
150x15
Each week I am going to add another set of 15.

Step Ups
135x 5 sets x 5 reps each leg
I have not done these for a while and I really like them. I think they are here to stay for a while, really hit the quads and help balance. I am going to take out all machine work and switch to something else. I read some bad stuff about the leg press in Pavels book, and it scared me.

Much better workout than yesterday, I am back on track!

Off Road
11-30-2010, 09:31 AM
Holy crap...big squat!

jwood1988
11-30-2010, 10:13 AM
Holy crap...big squat!

Thanks a lot bud!

Coke
11-30-2010, 10:30 AM
Major props on the big squats bro.

jwood1988
11-30-2010, 10:31 AM
Major props on the big squats bro.

Thanks a lot man! :evillaugh:

jwood1988
12-02-2010, 09:18 AM
Thursday Week 2, Cycle 2

Standing OHP
155x3
165x3
175x6 PR

Dips
BW x 20
Chain around neck x 12 PR, 10, 9
BW x 20
These felt awesome again, I get a great pump in my chest and my triceps feel like they are going to die!! Awesome

Pull ups
9, 7, 8, 6, 6
Really focused on form, and pulling with my lats. Pulled my upper chest to the bar rather than just trying to get my chin over the bar, much harder, and better feeling in my back muscles.

Skull Crushers lying on the floor
95x3x10
I did these as described by Pavel, I ripped the bar off the floor explosively and then just let if fall back to the ground. It allowed me to use more weight, and I felt it a lot more in my triceps.

Awesome workout, felt great!

mchicia1
12-02-2010, 11:36 AM
Thursday Week 2, Cycle 2

Standing OHP
155x3
165x3
175x6 PR

Dips
BW x 20
Chain around neck x 12 PR, 10, 9
BW x 20
These felt awesome again, I get a great pump in my chest and my triceps feel like they are going to die!! Awesome

Pull ups
9, 7, 8, 6, 6
Really focused on form, and pulling with my lats. Pulled my upper chest to the bar rather than just trying to get my chin over the bar, much harder, and better feeling in my back muscles.

Skull Crushers lying on the floor
95x3x10
I did these as described by Pavel, I ripped the bar off the floor explosively and then just let if fall back to the ground. It allowed me to use more weight, and I felt it a lot more in my triceps.

Awesome workout, felt great!

Sick pressing..

Also I agree on the pullups. There was an article posted here recently and it focused on keeping the body perfectly vertical. I disagree with this because if I focus on bringing my chest to the bar, it creates a slight angle and absolutely crushes my back as opposed to being too arm biased.

jwood1988
12-03-2010, 09:07 AM
Friday Week 2, Cycle 2

Deadlifts
335x3
280x3
430x8 PR!!!
These felt great, my upper back is really tight now, but I love it!

Leg Press
4 plates each side x 12
5 plates x 12
6 plates x 2 x 12

Pull throughs
150x3x12
I wish there was a heavier stack to perform these on.

Awesome workout, short but intense and deadlifts felt great. Time to do some foam rolling.

Coke
12-03-2010, 04:53 PM
Awesome workout

No joke man, great job.

Off Road
12-03-2010, 05:07 PM
430 x 8 is very awesome!

Kiff
12-03-2010, 05:13 PM
Nice deads indeed :)

T o m m Y
12-04-2010, 12:12 PM
Strong pull bro!

jwood1988
12-04-2010, 12:56 PM
Thanks a lot everybody!

jwood1988
12-04-2010, 12:56 PM
Saturday Extra Workout

Pull ups- Ladder style as Pavel Describes
1 rep, then 2 reps, then 3 reps, then 4 reps, then 5 reps (very short rest, maybe 20 seconds)
rest 2 minutes
Repeat ladder and rest 3 times

Barbell Curls off of pins (also described by pavel)
95 x 3 x 10
Moved the pins up one
95x2x 10

Dumbbell Pullovers
50x4x12
Good stretch

2 more pull up ladders, I could feel my lats were just fried, but this was an awesome workout and great style of workout. All my pull ups were done with much better form chest to the bar.

jwood1988
12-06-2010, 09:19 AM
Monday Week 3, Cycle 2
Bench press is going nowhere fast!!

Bench Press
245x5
280x3
315x1, almost 2
This is awful, not good at all. Changed my assistance, but I think I am going to stick with 5/3/1 for one more cycle until my competition. I do not want to change anything being only 6 weeks out from competition.

Bench Press off pins, from bottom position
225x8
245x5
275x2, 1, 1
I felt this a lot, really makes me push harder than when I actually bench. Going to keep these for a while and hope it helps.

Dumbbell Rows
125x4x12 PR, added another set from last week

Close Grip Lockouts
225x5
275x3
315x2, 3, 2
These felt great on the triceps.

I am not getting much transfer from my dumbbell bench to my regular bench so I am going to take it out for a while and add in lower rep bench press off of pins. I think this will help my bench more.

mchicia1
12-06-2010, 09:29 AM
Seems like most people don't see much gain in the bench press on this program, so don't get discouraged. When/where is your competition?

jwood1988
12-06-2010, 09:57 AM
Seems like most people don't see much gain in the bench press on this program, so don't get discouraged. When/where is your competition?

My competition is on Jan 29th in Newark NJ. It is with the IPA.

mchicia1
12-06-2010, 10:04 AM
My competition is on Jan 29th in Newark NJ. It is with the IPA.

Yeah Tommy posted about that one. The push/pull right? I was thinking of going for fun since I have never been to a meet before. I am running 30 lbs in 30 days right now starting today. Made really good gains with that program last time I ran it. I am looking to be able to single or double 315 at the end of it. If I end up going, maybe we can car pool or something.

jwood1988
12-06-2010, 10:07 AM
Yeah Tommy posted about that one. The push/pull right? I was thinking of going for fun since I have never been to a meet before. I am running 30 lbs in 30 days right now starting today. Made really good gains with that program last time I ran it. I am looking to be able to single or double 315 at the end of it. If I end up going, maybe we can car pool or something.

I will be doing full power, but they do also have push/pull. If you go we can definitely car pool, not sure how many people I have going with me though.

Good luck with the 30 pounds in 30 days, looks like a truly awesome program.

mchicia1
12-06-2010, 10:09 AM
I will be doing full power, but they do also have push/pull. If you go we can definitely car pool, not sure how many people I have going with me though.

Good luck with the 30 pounds in 30 days, looks like a truly awesome program.

Or maybe I can just follow you guys then. You leaving from Morrisville?

jwood1988
12-06-2010, 10:25 AM
Yes I should be, I will know a lot more when it gets closer.

jwood1988
12-07-2010, 09:29 AM
Tuesday Week 3, Cycle 2

Squat
390x5
445x3
495x5 PR!!!!
This felt great, had a little left in the tank but not enough for another rep. Amazing!

Weighted Hyperextensions
plus 25 x 10
70x2x10 really felt this, crazy lower back pump
BW x 10

Step Ups
135x3x 5 reps each leg
No rest really, just one from one leg to the next.

I was really worn out after my squats and did not feel like doing anything really. But I am very happy with my squats today, I think I took my anger out from a bad bench session and focused it into my squats. When I do my big set, I am so focused on getting tight and getting abdominal pressure that the weight feels better than my warm ups and that is just an awesome feeling!

mchicia1
12-07-2010, 09:55 AM
You have a monster squat man. Holy ****.

Coke
12-07-2010, 11:44 AM
Superior day with the squats dude.

jwood1988
12-09-2010, 09:44 AM
Thursday Week 3, Cycle 2

Standing Military Press
145x5
165x3
185 x 5 PR!!
This felt great, probably could have had one more but I was starting to lean back so I stopped

Dips
Bw x 20
Chain around neck x 14 PR, 7, 11
BW x 25

Pull up Ladder
Ladder 1- 1, 2,3,4,5
Ladder 2 1-4
Ladder 2 1-3
Felt awesome, love this workout style I feel I can work on my pullup form and thoroughly work my back muscles

jwood1988
12-10-2010, 08:51 AM
Friday Week 3, Cycle 2

Deadlifts
345x5
405x3
455x6 PR!!!
Awesome lift felt great, maybe had one more in me but the back was starting to round a bit

Squats from bottom position
225x5
315x2x5

Back Extensions
BW x 2 x 15

Kept the volume low today, I really need a deload week for my lower body. Deadlifts felt awesome, but I did not have much motivation after that.

K-otic Ratings
1-Strength/Rep Increase- 9 Deadlifts felt great!
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 7 I do not think k-otic could even push me through today, I was low on motivation
4-Pumps- 8 lower back pump
5-Side Effects- 9 none really, stomach was a little queezy
6-Overall assessment- 9, still do not like the taste but a great product

jwood1988
12-13-2010, 09:16 AM
Monday This will be a deload for my lower body, but I do not feel my upper body needs one. Today I am starting my high volume russian bench cycle, it is a variation on Smolov Jr. and a mix of some others. I will be benching 3 times a week, and I am starting it with conservative max so this first week should be almost like a deload week.

Bench Press
225x4x9
I was able to really focus on some minor things in my first two sets like expanding my chest hard, and pulling the bar apart. The last two sets were more difficult so I just went after and focused on full body tightness.

Pull up Ladders
First ladder- 1,2,3,4,5
2nd ladder- up to 6
3rd- up to 5
4th- up to 4
Adding volume

Close grip bench off pins
135x8
210x2x6

Cutting down on accessories to ensure I recover for Wednesday. Great workout today, I enjoy higher volume bench press workouts.

jwood1988
12-15-2010, 09:15 AM
Wednesday Deload squat and bench day

Squats
315x5
335x5
365x5
No belt focused on full body tightness and this was pretty heavy for a deload, but that is what wendler told me to do.

Bench Press
240x5x7
The last two sets were very difficult, I am trying to work on full body tightness here. Got all the reps so I am happy.

Dumbbell Pullovers
70x3x6

Skull crushers on floor
75x3x10

Awesome workout, this was my version of a fullbody workout. I was also experimenting with squatting and benching on the same day, I am thinking of using this after my competition with block periodization. A lot of experimenting will be happening after my competition.

StLRPh
12-15-2010, 09:18 AM
A lot of great PRs lately. Good luck in the meet.

jwood1988
12-15-2010, 09:46 AM
Thanks bud, I am hoping to hit some major meet PRs at the end of january

jwood1988
12-16-2010, 09:04 AM
Thursday Deload

Military Press
Chains x 3 x 5
115x3x5 (done with feet together)

Pullup Ladder
2 ladders up to 5 reps

Barbell curls off pins
115x3x5

Pull up ladder
first ladder up to 5
2nd ladder up to 3
Worn out here

Good workout overall, I like OHP with just the chains very unstable and still really heavy, probably too heavy but that is alright. Tomorrow will be dynamic effort deadlift day.

jwood1988
12-17-2010, 08:52 AM
Friday Deload Day

Deadlifts DE
225 plus chains x 3 singles
315 plus chains x 3 singles
365 plus chains x 2 singles
This was a little heavy for DE, but it is still a deload because of the low volume

Split Squats
3x5 each leg x 95
kept these very light to stretch

Pull throughs
150x12, 15, 14
Good pump in the lower back, got the blood flowing.

jwood1988
12-18-2010, 01:29 PM
Saturday Bench Press

Bench Press
255x 7 sets x 5
This was great, form was off a little on the last set but it went well. feeling stronger

Lockouts
225x5
315x3
405x1 I think this is the most i have ever done on a lockout.

Once again I only took half a serving of K-otic and it was still pretty good. On monday I will be taking full servings again because I will be back at it 100%

Coke
12-18-2010, 05:39 PM
Great job on the bench man.

jwood1988
12-20-2010, 09:10 AM
Monday Back at it!

Bench Press
275x10x3
The last few sets I had a slight bounce off my chest, this was very hard. I am still amazed by this cycle, after about 4-5 sets of bench, I actually start to feel stronger. Weird!

Pull Up Ladders
Ladder 1 x up to 7, PR
Ladder 2 x up to 4
Ladder 3 x up to 3

Tricep Push down
150x2x15

Cable Curls
150x2x12

Awesome workout!

jwood1988
12-21-2010, 09:24 AM
Tuesday 5/3/1 For Powerlifters Week 1, Cycle 3

Squats
375x3
425x3
475x6 Not quite a PR but it was still a pretty good set, I was not able to use the bars I like. They were both in use, so this one was bouncing and bending a lot. I think it cost me quite a few reps.

Pull throughs
150x3x15

Hanging Leg Raises
3x10
These are very hard, I am doing them with strict form and bringing my knees up as far as they can go without swinging.

I was not in the mood for assistance exercises today, my stomach was off, I do not know why.

jwood1988
12-22-2010, 09:18 AM
Wednesday Bench Cycle!

Bench Press
235x4x9
These felt good, solid reps just making sure I stay tight. I have been warming up with fat gripz on the bar just to make the bar feel better when the sets get heavier.

Plate Loaded Row Machine
2 plates each side x 10
3 plates x 3 sets x 5
These were done one arm at a time to cut down on cheating.

Reverse Grip Bench Press off pins
135x5
185x2x3
135x5
I need to do these more I think they hit all my weak points in the bench press and really crush the triceps, these will have to stay!

Great workout, quick and intense. I am loving this high volume bench

jwood1988
12-23-2010, 09:00 AM
Thursday Week 1, Cycle 3

Standing OHP
155x5
165x5
175x7
I think I had one more in the tank but I started to lean back a bit

Pull up ladder
Ladder 1 up to 7 reps
Ladder 2 and 3 x 1,3,5 reps

Curls off pins
115x5
95x2x6

Good quick workout tomorrow I am going to deadlift and bench since I will not be working out on saturday. I am starting to feel very strong on these pull ups!

T o m m Y
12-23-2010, 03:46 PM
Solid training going on man good work!
5/3/1 for powerlifters is out?

jwood1988
12-24-2010, 12:54 PM
Solid training going on man good work!
5/3/1 for powerlifters is out?

I am using 5/3/1 for powerlifters on my squats and deads and also SOHP when I can. I just need more volume for my bench to go up. 5/3/1 just does not help my bench

jwood1988
12-24-2010, 12:54 PM
Friday Deadlifts and bench!!!!

Deadlifts
345x3
405x3 (the bar flew off the floor!)
455x7 PR!
2 weeks ago I did 455 for 6 so I beat my rep pr with 455, this is huge for me to know that I am still making gains on my deadlift

Bench Press
255x5x7
These felt great, I am finally figure out how to get the air into my stomach while benching. This is great, I have been trying to get this right for a while.

That was it, my buddy worked out with me so this took a while and the gym was crowded. Overall awesome workout and a lot of fun!!

jwood1988
12-27-2010, 10:28 AM
Monday Bench Press in the basement
We got quite a bit of snow here so I decided to workout at home. I have no idea what the gym parking lot looks like after it snows so I did not want to take any chances. Also, got the day off from work today!!

Bench Press
265x7x5
This felt great for the most part my butt did not come up at all except for the 5th rep on set 6 and maybe a little on the last rep of set 7

Dumbbell Rows
130x3x5
I do not think I am supposed to put this much weight on my handles but I did.

Inverted Rows on straps
3x10

Skull Crushers lying on the floor
95x3x10 felt great

I also messed around with attaching to light bands to a pole and explosively pushing them away like a bench press. Felt great, kind of like sled work. Overall great workout, especially for my basement

Second workout was a lot of shoveling and I am sure i will be out again, great cardio.

jwood1988
12-28-2010, 09:24 AM
Tuesday Week 2, cycle 3

Squats
375x5
405x5
455x5
Since I am doing 5/3/1 for powerlifters, I believe on the week of 5 reps you only do the prescribed reps. At least this is what I have heard. These all felt great, I made sure to stay as tight as possible and hit good depth. Had a lot in the tank.

Pull throughs
150x3x12

Dumbbell Lunges
35s x5 each leg
50s x 5 each leg
I have not done these for a while, and they work a lot muscles.

Hanging Leg Raises
3 x 8
Still liking these, hit the abs very hard.

Great workout today, I am getting a cold I think. My throat is very sore, but I am hoping to fight it off with a ton of vitamins and good food.

jwood1988
12-30-2010, 09:11 AM
Wednesday Bench Press Cycle
I am not feeling well at all, my throat is killing me. The rest of my body feels ok, but not great at all. I am a little tired, I plan to take the day off tomorrow and just sleep until it is time to go to work.

Bench Press
285x10x3
The last two sets were ugly, I just had to go balls to the walls and press with everything I had. My butt came up and the bar bounced off my chest, but I got it done.

Pull ups
1x10
I was sick so I wanted to leave the gym. This was just a test to see if the pull up ladder was working and I would say yes. These pullups felt great and used great form, no swinging or jerking. Pulled all the way up!

jwood1988
12-30-2010, 09:12 AM
Thursday 5/3/1 Week 2, Cycle 3
Feeling a little better today, I got an extra hour sleep and then just do a very quick workout in my basement.

Seated Military Press
165x3
175x3
185x8 PR!!
I find seated press to be easier than standing, but I can only do seated press in my basement. This is still the most I have ever done, I also had to clean the weight into place, not sure if that was better or worse. Anyways good stuff!

Barbell Curls
95x8
115x3x5

That is it, need to allow my body to recover from this cold. I think I will be able to deadlift tomorrow, I may just deadlift and leave. I will have to see how I feel.

mchicia1
12-30-2010, 09:15 AM
How are the shoulders holding up on smolov? You almost done with the cycle? 285 for 10 sets of 3 sounds brutal!

jwood1988
12-30-2010, 09:58 AM
My shoulders feel great actually, no problems at all. I had a little soreness in my right elbow last week, but it feels fine now. I have one more week of the cycle and then I am done. Feeling great!

jwood1988
12-31-2010, 09:55 AM
Friday Week 2, Cycle 3

Deadlifts
325x5
375x5
425x5
These felt great, no real strain. Felt good. I thought about doing some heavy singles but I still have this cold so I thought I would hold back a bit.

Front Squats
135x5
185x5
225x3x3
Did not go crazy on these, I have not done them for a while. Real shock to the shoulders, but they felt good overall.

Hyperextensions
BW x 2 x 15

That is it, trying to keep my workouts quick so my body can recover. I have been taking a lot of vitamin c which seems to make me feel better for a while.

Kiff
12-31-2010, 10:28 AM
Well done on that deadlift Pr a few workouts back mate.

Good Stuff.

jwood1988
01-03-2011, 09:06 AM
Monday Bench Cycle!

Bench Press
260x5 sets x 7 reps
Awesome bench, I am feeling very strong. Set up feels great, tight, and comfortable. Butt has been pretty much staying on the bench. I know I could not have done this 2 weeks ago!

Pull Up Ladders
Ladder 1 up to 6
Ladder 2 up to 4
Ladder 3 and 4 up to 3
Back was a little sore form saturday.

Reverse Grip Bench Press off pins
135x5
185x3x3
These felt very strong!

Awesome workout, feeling very strong on bench. Hope I can keep this up. This should be a good week!

jwood1988
01-05-2011, 09:37 AM
Wednesday Combined Squat and Bench Press
Missed yesterday's workout unexpected trip to the shooting range with my buddy. Very fun!

Squats Week 3, Cycle 3
405x5
455x3
505x3 PR!!!
This is the most weight I have ever had on my back and I had plenty left in the tank, I was starting to lose the tightness in my abs and hips so I stopped the set. Do not want to injure myself.

Bench Press
275x 6 sets x 5 reps
This was supposed to be 7 sets but I my chest was worn out and my base was unstable due to my legs shaking. Also, I looked at my cycle and I was only supposed to be at 270 so it all works out in the end.

Dumbbell rows
100s x 8
125s x 2 x 6

Great workout today, feeling strong and my cold is pretty much gone. Just a few lingering effects. Otherwise all is good.

Coke
01-06-2011, 06:11 PM
Impressive new squats PR bro.

jwood1988
01-07-2011, 09:23 AM
Friday Cycle 3, Week 3

Deadlifts!!!
375x5
425x3
475x6 PR!!!!
This was crazy, 475 flew off the floor and then I was able to grind out a bunch of reps. I felt awful this morning when I woke up, very stiff and lingering soreness from squats on Wednesday. But I thought hell with it, I am gonna deadlift. And I crushed it. I even did a 10 second hold after the 6th rep.

Front Squats
135x3
225x2x3
Fail, body was worn out

Suitcase Deadlifts
95x3x5 each side
These are pretty cool, they really crush the obliques but work your legs to because you really have to squeeze to stay balanced.

Janda Sit ups w/ mini band assistance
5x5
These are incredibly hard, I did not use much assistance but there are sticking points that I need the band for. My abs are going to be very sore tomorrow.

Bench day tomorrow and then a serious deload week and competition preparation for a couple weeks.


Not sure if there is a relationship here, but I have been experimenting with the basic methods of Better Than Steroids. Basically I have cut out carbs for my last two meals. And drastically cut them down on the third all this week. And I have had great results with my lifts and energy levels. Not sure if this is truly helping, but I will find out in the future. those of you who have read Better Than Steroids will understand, but I do not want to reveal too many of the secrets, read the book.

jwood1988
01-10-2011, 09:26 AM
Monday Bench Cycle

Bench Press
290x5x3
290x5 singles
My form was getting ugly so I dropped to singles and did the first 3 with a pause and the last 2 touch and go. Bench is feeling pretty strong. Going to do a speed day thursday and go from there on bench.

Pull Up ladders
Ladder 1- 1 to 5 reps
Ladder 2 and 3 - 2,4,6 start over

Reverse Grip Grip Bench off pins
135x5
185x3
205x3x3
I felt really strong on these, and focused on exploding out of the bottom position.

Machine Rows
3 sets of light weight and high reps, not sure of either really.

Great workout to start the week, I think once I allow my chest and triceps to recover my bench is going to feel strong. Feeling great going into competition.

K-otic Ratings
1-Strength/Rep Increase- 8 Bench felt pretty good, and pull ups felt strong
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 good pump on pullups
5-Side Effects- 10 none today
6-Overall assessment- 9, took almost a full serving and still got good results

I am starting to run low on my container of k-otic. I will probably not use full scoops this week since it is mostly a deload and then I will save some for competition. Final review will probably be done this weekend sometime.

mchicia1
01-10-2011, 09:31 AM
Lifts all looking good. Good luck at that meet. I switched my focus to bodybuilding right now, so I do not believe I am going to that meet at the end of the month. Good luck with it though, post up the results.

jwood1988
01-10-2011, 09:56 AM
Lifts all looking good. Good luck at that meet. I switched my focus to bodybuilding right now, so I do not believe I am going to that meet at the end of the month. Good luck with it though, post up the results.

thanks man, I will definitely post the results and I should also have some videos.

jwood1988
01-11-2011, 08:45 AM
Tuesday Cycle 3, Week 4 Deload!

Squat
315x5
345x5
375x5
Pretty easy sets here, worked on full body tightness with no belt. Worked on pulling myself into the hole and keeping pressure in my abdominals.

Dumbbell Swings
55x8
70x5
80x3x5
Used these in place of cable pull throughs pretty much the same movement except these have more explosive hip drive, I think.

Hanging Leg Raises
3x8

Janda Situps
3x5 w/ mini band assistance

This was a true deload day, very short workout and now I am going to do some recovery work

I only used about half a serving of k-otic today. It gave me the slight boost I needed to get in the gym and do what I had to do. Good stuff, helped me get the job done.

jwood1988
01-13-2011, 09:08 AM
Thursday Speed Bench Awesomeness!

Speed Bench from bottom position
Plus pro short monster mini bands
135x3x3
185x3x3
205x2x3
Single with 225

Military Press deload
135x3x5
Bradford press 95x1x5

Pull up Ladder
Ladder 1 and 2 x 2,4,6
Ladder 3 x 1-5
These felt great today

Lying Dumbbell Tricep Extension
5 count down then explode up
25s x 3 x 6

Row Machine
150x3 x 10

Awesome workout today, the intensity was very high but kept it pretty quick.


K-otic Ratings
1-Strength/Rep Increase- 8 Bench felt explosive out of the bottom
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 good pump on pullups
5-Side Effects- 10 none today
6-Overall assessment- 9, took almost a full serving and the results were great. Awesome sustained energy throughout the workout. My rest periods were shorter because I just felt ready to go.

jwood1988
01-17-2011, 10:49 AM
Monday Contest Preparation
This will be my last heavy week and then next week I will pretty much take it easy for competition.

Bench Press w/ pause
225x3
245x1
275x1
295x1
305x1 PR crushed this, went up very easy.
This will be my opener.
225x2x5 all reps had a pause

Pull ups
1x10
2 ladders x 1-5

Dumbbell Tricep extension w/ 5 second negative
30x3x6

Seated Row
90 each side x 3 x 10

Great workout today feeling really strong!

jwood1988
01-18-2011, 09:30 AM
Tuesday DE Lower Body

Speed Squats plus 2 heavy sets of chains each side
WU x 135x2x5
225x5 sets x 2 reps
275x 3 sets x 2 reps
225x 2 sets x 2 reps
This was awesome, chains add a ton of weight at the top, I can not even estimate it.

Deadlifts plus 2 heavy sets of chains each side
225x2 singles
275x2 singles
325x2 singles

Back Extensions
BW plus 35 x 3 x 10

Decline Sit ups
BW plus 35 x 3 x 10

Hanging Leg Raises
3 x 8

Great workout today, the weather is nasty and I do not feel like going to work.

.

jwood1988
01-19-2011, 09:22 AM
Wednesday Random Day

Standing OHP
135x2x5
185x1

Bradford Press
135x2x5 -this kills the shoulders

Hang Cleans off pins
135x5
185x3x3
This really helped to loosen up my entire body, set the pins high to focus on keeping the weights light and speed up.

Lateral Raises
20x10
30s x 2 x 8

Hammer Curls
50x3x8

Dips
3x15

Easy workout just to get a good pump and loosen everything up.

jwood1988
01-21-2011, 09:45 AM
Friday Random but great workout!!

Speed Squats off safety pins starting at bottom position
Plus Strong Bands
135x2x3
225x3 sets x 2 reps
275x 2 x 2
295x1x2
315x1x2
275x1x2
225x1x2
These felt great, good band tension and worked on exploding out of the hole. Started out at pretty close to parallel.

Speed Bench from bottom position
135x3x3 plus 2 sets of heavy chain
135x2x3 plus pro short monster mini bands
185x3x3 plus pro short monster mini bands

Pull ups
2x10
1x8
Great pump on these, short rest

I started to use chains on bench and they just did not feel right so I will try them again after my contest some time. So I switched to bands and got decent work done, not sure my plan for next week, meet is next saturday so I will get a plan together this weekend.

\

jwood1988
01-22-2011, 12:06 PM
Another awesome workout!!

Deadlifts w/ chains
135x3, 1 w/ 2 heavy chains each side
225x 2 singles w/ 2 chains
315x 2 singles w/ 2 chains
365x 2 singles w/ 2 chains PR!
This is the most I have ever done with chains on the bar awesome!

Suitcase Deadlifts
135x3x5 each side
I am becoming a huge fan of these I can feel them working everything and just crushing my abs

Hanging Leg Raises
3x10

Lat Pulldown
150x10
200x2x6

Great quick workout felt awesome and very strong.

jwood1988
01-24-2011, 08:58 AM
Monday Week of Competition Prep

Bench Press w/ pause
185x3
225x 1, 1
275 x 5 singles all with pause
These felt great, I feel strong going into competition

Pull up ladders
Ladder 1 x 1-6
Ladder 2 and 3 x 1-5

Tricep Cable Extensions
60x3x12
Good pump

Great workout I am feeling very strong. Need to watch my weight a little this week, but I should be fine. Tomorrow I will work up to my squat opener, 450 and then that is it for the week. Plenty of rest and then crush on saturday!

SCmmaFAN
01-24-2011, 07:57 PM
Great work in here! I'm looking forward to reading about your meet. The meet is on Saturday, correct? Regardless, the best of luck to you.

jwood1988
01-25-2011, 09:01 AM
Great work in here! I'm looking forward to reading about your meet. The meet is on Saturday, correct? Regardless, the best of luck to you.

Yes the meet is this Saturday, January 29th

jwood1988
01-25-2011, 09:01 AM
Last Workout before the competition, may just loosen up on thursday but no lifting. Time to let my body heal and get ready

Squats
Warmups the same as I will do before competition
Worked up to my opener:
315x3
365x1
405x1
450x1 This is my opener, felt very easy. Confidence builder

Just did some core work after this, decline sit ups, bw back extensions, and some hanging leg raises.

I am feeling very strong going into this competition, and now it is time to rest up