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  #1 (permalink)  
Old 01-30-2010
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Wendler 5/3/1
Wave A - Chest
Date: 28 January 2010
Gym Bodyweight: ~211.5lb

BB Bench Press
35kg / ~77.2lb x 10
45kg / ~99.2lb x 5
50kg / ~110.2lb x 3
55kg / ~121.3lb x 5
65kg / ~143.3lbx 5
75kg / ~165.3lb x 8

DB Bench Press
55lb x 10
55lb x 10
55lb x 10
55lb x 10
55lb x 10

DB Rows (per arm)
75lb x 10
75lb x 10
75lb x 10
75lb x 10
75lb x 10

Comments
I am giving Wendler's 5/3/1 a try. My MP and deadlift days, my weights were too heavy. The spreadsheet I was using was messed up. I got a better spreadsheet. My bench press day tonight felt very solid. Based on my final work set, the spreadsheet is estimating my max to be 95kg / ~209.4lb.
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Old 01-30-2010
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Wendler 5/3/1
Cycle 1, Wave A - Legs
Date: 29 January 2010
Gym Bodyweight: ~210lb

Squats
40kg / ~88.2lb x 5
50kg / ~110.2lb x 5
60kg / ~132.3lbx 3
65kg / ~143.3lbx 5
75kg / ~165.3lb x 5
85kg / ~187.4lbx 11
Estimated 1RM (based on 3rd workset) 116kg / ~255.7lb

Angled Leg Press (plates per side)
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 15
4 pps x 10

Seated Leg Curls
160lb x 10
170lb x 10
170lb x 10
170lb x 10
160lb x 10

Comments
I put a starting max on my squats as 110kg / ~242.5lb. Spreadsheet is estimating my 1RM as 116kg / ~255.7lbs (based on 85kg x 11). Not too shabby on my first Wendler 5/3/1 squat session. Right now, my thighs are quite sore, but it's a great feeling.
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Old 01-31-2010
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Old 01-31-2010
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Wendler 5/3/1
Wave A - Military Press
Date: 31 January 2010
Gym Bodyweight: ~207lb

Standing Barbell Military Press
20kg / ~44.1lb x 5
25kg / ~55.1lb x 6
25kg / ~55.1lb x 5
30kg / ~66.1lb x 5
35kg / ~77.2lb x 5
40kg / ~88.2lb x 15 (Estimated 1RM = 60kg / ~132.3lb )

Seated Dips
61.8kg / ~136.2lb x 10
61.8kg / ~136.2lb x 10
71.8kg / ~158.3lb x 10
81.8kg / ~180.3lb x 10
91.8kg / ~202.4lb x 10

Standing Trapbar Shrugs
80kg / ~176.4lb x 10
80kg / ~176.4lb x 10
90kg / ~198.4lb x 10
90kg / ~198.4lb x 10
90kg / ~198.4lb x 10

Lat Pulldowns
Overhand grip
70kg / ~154.3lb x 10
Underhand grip
70kg / ~154.3lb x 7
70kg / ~154.3lb x 7
50kg / ~110.2lb x 10

Comments
I tried narrowing my grip, allowing me to put my elbows in front of me at the bottom of every rep. I like how that felt. Underhand pulldowns really slam my forearms. I put 50kg as my starting 1RM on my military presses.
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Old 02-03-2010
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Good thread bro!! Keep em coming!!
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Old 02-03-2010
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Old 02-05-2010
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Thanks guys!
---
Wender 5/3/1
Cycle 1, Wave A
Gym Bodyweight ~207lb

Squats
~88.2lb x 5
~110.2lb x 5
~132.3lb x 3
~143.3lb x 5
~165.3lb x 5
~187.4lb x 15
Estimated 1RM = ~280.0lb

Angled Leg Press - weights include the sled (80lb)
~432.7lb x 10
~432.7lb x 10
~520.9lb x 10
~520.9lb x 10
~520.9lb x 10

"Hamtractor"
225lb x 10
240lb x 10
255lb x 10
240lb x 10
240lb x 10

Comments
My squats felt quite good tonight. I felt more of a spring at the bottom of each rep, especially on my heaviest set. I probably could have gotten 16 reps but I was quite tired by then. I can't complain though.

I may go to Wave B for next week, but my deadlifts have been hard on my right knee. It's gotten tight and quite uncomfortable during them.

My bodyweight maybe abit high (my gut's growing abit...). I may have to slow it down with my bulk.
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Old 02-05-2010
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a new quads pic. Yeah, my bulk needs to slow down. But my squat 1rm is either 308 or 279 (depending on which formula you use).
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Old 02-05-2010
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Need to burn em out for a lil while with leg extensions to bring out those tear-drops. U got some mass on em, but with more definition they will create a better illusion of being bigger than what they appear..
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Old 02-06-2010
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^^^Good info. Keep us updated I'm following your log brotha!
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Old 02-07-2010
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Thanks. I'll go back with leg extensions. I'm able to rep out the 285lb stack on those. Rest pauses are a pain in the ass, burn like hell, but I liked them.
---
Wender 5/3/1
Cycle 1, Wave B
Gym Bodyweight ~204lb

Bench Press
~77.2lb x 5
~99.2lb x 5
~110.2lb x 3
~132.3lb x 3
~154.3lb x 3
~165.3lb x 8
~165.3lb x 5 (Extra set)
Estimated 1RM based on 3rd work set: ~209.4lb

Chest Press
~176.4lb x 10
~176.4lb x 9
~154.3lb x 10
~154.3lb x 10
~154.3lb x 8
~110.2lb x 10

BB Rows
~110.2lb x 10
~132.3lb x 15
~154.3lb x 10
~176.4lb x 10
~176.4lb x 10

Comments
Bench Press felt solid tonight. I likely could have gotten another rep on my 3rd work set. I tried a narrower grip. The outer edges of both hands right on that middle bare thin ring. I like how that felt. Going to stick with BB rows for a while. I used a wide grip on those. But my grip was toast with them, even with straps.
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Old 02-09-2010
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Nice post, i need to keep some logs, but im way to freakin lazy ! You should progress well keeping up with everything.
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Old 02-11-2010
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Thanks, mds!
---
Wender 5/3/1
Cycle 1, Wave B
Gym Bodyweight: ~204lb

Squats
~88.2lb x 5
~110.2lb x 5
~132.3lb x 3
~154.3lb x 3
~176.4lb x 3
~198.4lb x 13
Estimated 1RM (based on final workset): ~284.4lb

Seated Leg Extensions
285lb x 10
285lb x 10
285lb x 10
285lb x 10
285lb x 10

Lying Leg Curls
110lb x 10
110lb x 10
110lb x 10
110lb x 10
115lb x 7

Comments
Great session. This morning, my legs are freaking sore! But I can't complain. I think I have underestimated my squat numbers when I put them into this spreadsheet. Next week is Wave C. My final work set of squats then is 95kg (~209.4lb). I'm aiming for 95kg (~209.4lb) x 11 (Estimated 1RM = 130kg [~286.6lb]).

Even though those 1RM estimations may be off for reps over 10, they are a great motivator for me.
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Old 08-14-2010
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Some updated pics. I'm about 203lb on average.











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Old 09-26-2010
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long time since I seen you

last I saw you you were on SOM back in the day as well as IBE board
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Old 12-04-2010
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Still working out. I'm stronger than ever here.

Madcow 5x5, Week 9, Day 1

Date: 3 December 2010
Gym Bodyweight: ~201lb

Squats 1RM = 278.0lb (exrx.net), 298.0lb (muscletech.com)
45.0kg / 99.0lb x 5
62.5kg / 137.5lb x 5
80.0kg / 176.0lb x 5
97.5kg / 214.5lb x 5
112.5kg / 247.5lb x 5

Bench Press 1RM = 235.0lb (exrx.net), 233.0lb (muscletech.com)
32.5kg / 71.0lb x 8
45.0kg / 99.0lb x 8
55.0kg / 1210lb x 8
67.5kg / 148.5lb x 5
80.0kg / 176.0lb x 10
80.0kg / 176.0lb x 4

Bent Rows 1RM = 254.0lb (exrx.net))
42.5kg / 93.5lb x 6
57.5kg / 176.0lb x 6
72.5kg / 159.5lb x 6
87.5kg / 192.5lb x 5
102.5kg / 225.5lb x 5

Decline Situps
BW x 10
BW x 6

Comments
About my bench: killed it! I felt great about that.

Squats were abit hard. I am still going down low enough, but if I go up too fast in weight, my depth will suffer.

Rows were tough. I had to use my straps on the heavier sets on those. Heh, one strap is so frayed that it may snap at any time.
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Old 12-04-2010
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http://bodyspace.bodybuilding.com/im...uSbqJ8931.jpeg

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Old 12-04-2010
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Good to see you are still hitting it hard!

Come by more often bro
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Old 12-05-2010
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Thanks. I will.
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