Alex's Work out Log

[amcredle]

CYCLE 3 , WEEK 2

SQUAT DAY..

45x10
95x5
135x5
225x5

275x3
305x3

255x5

Broke away from protocol today. Was supposed to to do 195lb, 225lb and 255lbs for my working sets. Decided to go heavy just to see where I was at.So i Warmed up jumped to 275 lbs. That felt fine so i went up to 305lb. repped that 3 times and then went and finished 255lbx5.

Was a great day. Felt good to get 305 up with no problems.


Finished my work out with leg extensions and leg curls.

[Deviation]

Congrats on the squat. Broke that 300 mark.

[amcredle]

thanks. its been a long time coming. im just glad the program is working.

anyway guys. im off on vacation for the next 2 weeks. driving down to ga and fl to visit family stuff. so ill be back in full force after the 4th..

untill then..

stay strong !!!

[Deviation]

thanks. its been a long time coming. im just glad the program is working.

What you doubt me? LOL

Have fun man!

[Deviation]

Man that's a really long two weeks...

[amcredle]

whats up fellas im back.. i actually been back. I restarted the program since i was out for a month. But today starts Cycle 2 week 2 for me. so i been back at 6 weeks now. just havent been in the logging mood. but im going to start after my session tonight..

good to see you guys are still here !!!!

[amcredle]

Back on the Grind. Feels Good. Skipped monday. So had to so sqauts today.

Wendlers 5/3/1 Cycle 2 week 2

Squat in pounds

Warm up
barx10
Barx10
95x5
95x5
115x5


190x3
215x3
245x8 estimated 1 rep max of 304lbs

190x10

Squat are great. I actually look forward to doing them. 248x8 felt a little heavy today. I think mainly cause I didnt eat right the day before. I like to add a extra 1or 2 sets and go for at least 10 reps at the end at a lower weight. Something i been doing since I got back in the gym.

BENCH PRESS

140x3
160x3
185 x12 estimated max of 265

140x10

Surprisingly. The bench is where i feel strongest at. Might be mental. But I really didnt feel like i was set back to much with my time off

Standing Bicep Curls

50x10
50x10
50x10

Hanging Leg Raises
x12
x12
x12

[Deviation]

If you like the 1 or 2 sets of 10, try boring but big. 5 sets of 10 reps @ 50% weight at the end of your main lifts. That will get the sweat flowing and muscles growing.

[amcredle]

Thanks Deviation. I think i might work my way up to an extra 5 sets starting next cycle

Wendler 5/3/1 Cycle 2 Week 3

Squat Day

Working Sets

205x5
230x3
255x8

Felt good today, Really got low on the squats. Estimated Max is 316lb.

Angled leg press

225x15
225x15
225x15

Seated single leg Extension

40x10
40x10
40x10

Hamstring Curls

65x10
65x10
65x10

[amcredle]

Wedlers 5/3/1 Cycle 2 week 3

Bench Press

Warm up

barx10
barx10
95x5
95x5
100x3

160 lBS/72kg x 5
180lbs/81kg x 3
195lbs/ 88kg x10

Boring But Big

105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10
105lb/ 47kg x 10

I thought id try boring but big today. I think Im going to hooked on this one for a wile. It kind of reminds of Stronglifts 5x5. You get the best of both worlds. the Volume and the heavy weights. So today 195 wasnt bad at all. 195lbs x10 gives me a estimated Max of 260lbs/117kg. This is a marathon for me and im happy with the slow steady progression.
Boring But Big, Adding on that 5 extra sets was hard. 105lbs seems like nothing. But you really feel it after you already lifted heavy. I really felt it when I got to the 3 set. I had to increase my rest time to 2 min. I really felt the tightness in my arms to. It was great !!

Standing Barbell Curl
50x8
50x8
50x8

Finished off the day with some ab work. Tomorrow is deadlift day. Deadlifts are my week spot. So its going to be a struggle to get in 5 extra sets. but somehow ill get it done.