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Thread: 500 lbs!!! ....Er posts.

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    Lifting junkie. AKMass's Avatar
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    500 lbs!!! ....Er posts. (Wendler's 5-3-1)

    Alright I've decided I've been here too long to not have a journal. Two years and 500 posts ago I joined WBB at 140 lbs and I'm guessing a 400lbs in the big three. Fast forward to now and I'm 170 lbs with an estimated big three total of 780. Still pretty pathetic, but I'm making progress.

    Over the past two years I've tried a few different "programs" if you will. Starting out with BGB (baby got back), then switching to SS (starting strength), and most recently to a program similar to what Berfles uses (basically the big three + military press + accessory work). I probably switched back and forth a few times in the past two years, and tried garbage routines for a week or two, but the three listed took up the bulk of the time.

    Not surprisingly, my goals at this point are to get bigger and stronger. Specifically, a 500 lb deadlift, 405 squat, and 315 bench. Before I go any further, my current stats are:

    Height: 5'10"
    Weight (already mentioned above, but): 170 lbs.

    Bench press: 225
    Squat: 250
    Deadlift: 305

    I bought and read through Wendler's 5/3/1 book the other day, and started the Boring but Big routine yesterday. You might notice that if you calculate out what the lifts should be, they don't quite line up with what I have listed as my maxes. This is because Jim recommends starting with a max lighter than what your true max is, in order to progress longer. He recommends using 90% of your max, but I went a little lighter for Squat and Bench (since they are estimated and haven't been tested recently).

    In addition to Jim's program (or as part of, rather), I'm starting hill sprints to keep my conditioning in check. I'm going to take this REALLY slow, since I've tried before, and quit because I took it too fast. Anyway, here's last nights workout:

    Warmup:
    Deadlift- 110x5, 140x5, 165x3

    Work sets:
    Deadlift-180x5, 210x5, 235x4 (for the past month or so I've been using a strap on my left hand only due to injury, today was the first day without, so I failed on the last set...****ty way to start, but hopefully my grip strength will improve quickly)

    Accessory work:
    Deadlift- 115x10 (5 sets)
    Chins- BWx5 (3 sets, supposed to get 100 reps I think but that was laughable, deads killed me, and I still had hill runs to do)

    So after that I went to a local park and ran my hills:

    5x50 yards, very slight incline.

    Tonight: Benching...
    Last edited by AKMass; 01-09-2010 at 12:25 PM.
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

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