How's the elbow? Sucks getting old .................
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Finally think I'm respectable enough to post again!
- Thread starter Stewart14
- Start date
March 14
ok, spent a lot of time working on a routine to stick with yesterday, and decided on the full on version of Wendlers 531. I spent a shit load of time making spreadsheets for the next two months of workouts, so let's hope I can stick with it...my biggest problem has always been workout ADD. (as some of you know)
Deadlift Day
Deads
225 x 5
245 x 5
280 x 12
245 x 5
225 x 10
Squats BBB
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Chinups
10
9
7
8
7
ok, spent a lot of time working on a routine to stick with yesterday, and decided on the full on version of Wendlers 531. I spent a shit load of time making spreadsheets for the next two months of workouts, so let's hope I can stick with it...my biggest problem has always been workout ADD. (as some of you know)
Deadlift Day
Deads
225 x 5
245 x 5
280 x 12
245 x 5
225 x 10
Squats BBB
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Chinups
10
9
7
8
7
March 16
Bench Press
175 x 5
205 x 5
230 x 12
245 x 5
Underhand Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
Overhead Press BBB
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
Bench Press
175 x 5
205 x 5
230 x 12
245 x 5
Underhand Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
Overhead Press BBB
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
- 1,676
- Points
- 113
- Age
- 41
- Location
- In my imagination.
What do your rest intervals look like?
March 18
Squats 531
185 x 5
215 x 5
245 x 12
257.5 x 5
Deadlifts BBB
277.5 x 5
277.5 x 5
277.5 x 5
277.5 x 5
277.5 x 5
Squats 531
185 x 5
215 x 5
245 x 12
257.5 x 5
Deadlifts BBB
277.5 x 5
277.5 x 5
277.5 x 5
277.5 x 5
277.5 x 5
as long as I want on the 531 sets, and I try to stick with 90 sec for everything else
3/20/14
Bench Press
195 x 8
225 x 6
255 x 4
225 x 6
195 x 8
Underhand rows
155 x 8
180 x 6
205 x 4
180 x 6
155 x 8
Shoulder Press
120 x 8
135 x 6
152.5 x 4
135 x 6
120 x 8
Bench Press
195 x 8
225 x 6
255 x 4
225 x 6
195 x 8
Underhand rows
155 x 8
180 x 6
205 x 4
180 x 6
155 x 8
Shoulder Press
120 x 8
135 x 6
152.5 x 4
135 x 6
120 x 8
3/21/14
Deadlifts
230 x 3
265 x 3
300 x 10
Rack Pulls
230 x 10
230 x 10
230 x 10
230 x 10
230 x 10
Underhand pulldowns
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
Underhand Barbell rows
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
Deadlifts
230 x 3
265 x 3
300 x 10
Rack Pulls
230 x 10
230 x 10
230 x 10
230 x 10
230 x 10
Underhand pulldowns
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
Underhand Barbell rows
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
3/23/14
chest and shoulders
Bench Press
195 x 3
225 x 3
252.5 x 8
Incline DB Press
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Dips
10
10
10
10
10
upright rows
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Rear Laterals
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
chest and shoulders
Bench Press
195 x 3
225 x 3
252.5 x 8
Incline DB Press
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Dips
10
10
10
10
10
upright rows
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
Rear Laterals
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
3/25/14
Legs and Bis
Squats
210 x 3
240 x 3
270 x 8
Lever Squats
220 x 10
220 x 10
220 x 10
220 x 10
Close Grip Underhand Pulldowns
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Hammer Curls
35 x 10
35 x 10
35 x 10
35 x 10
Legs and Bis
Squats
210 x 3
240 x 3
270 x 8
Lever Squats
220 x 10
220 x 10
220 x 10
220 x 10
Close Grip Underhand Pulldowns
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Hammer Curls
35 x 10
35 x 10
35 x 10
35 x 10
3/27/14
Bench Press
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Barbell Rows
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8
Seated OH Press
120 x 3
135 x 3
155 x 9
Chinups
BW x 3
BW+10 x 3
BW+37.5 x 7
Bench Press
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Barbell Rows
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8
Seated OH Press
120 x 3
135 x 3
155 x 9
Chinups
BW x 3
BW+10 x 3
BW+37.5 x 7
3/28/14
Squats
215 x 8
215 x 8
215 x 8
215 x 8
215 x 8
Rack Pulls
255 x 8
255 x 8
255 x 8
255 x 8
255 x 8
Squats
215 x 8
215 x 8
215 x 8
215 x 8
215 x 8
Rack Pulls
255 x 8
255 x 8
255 x 8
255 x 8
255 x 8
3/30/14
Bench Press
210 x 5
235 x 3
265 x 6
Incline DB Press
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
Dips
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
Rear Laterals
35 x 8
35 x 8
35 x 8
35 x 8
35 x 8
Bench Press
210 x 5
235 x 3
265 x 6
Incline DB Press
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
Dips
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
Rear Laterals
35 x 8
35 x 8
35 x 8
35 x 8
35 x 8
4/1/14
Squats
225 x 5
255 x 3
285 x 5
255 x 3
225 x 5
Lever Squats
250 x 8
250 x 8
250 x 8
250 x 8
Underhand Close Grip Pulldowns
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
Squats
225 x 5
255 x 3
285 x 5
255 x 3
225 x 5
Lever Squats
250 x 8
250 x 8
250 x 8
250 x 8
Underhand Close Grip Pulldowns
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
4/3/14
seated oh press
130 x 5
150 x 3
160 x 6
150 x 5
130 x 5
db shoulder press
62.5 x 8
62.5 x 8
62.5 x 8
62.5 x 8
62.5 x 8
floor press
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
seated oh press
130 x 5
150 x 3
160 x 6
150 x 5
130 x 5
db shoulder press
62.5 x 8
62.5 x 8
62.5 x 8
62.5 x 8
62.5 x 8
floor press
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
4/4/14
deadlifts
255 x 5
295 x 3
325 x 7
rack pulls
265 x 8
265 x 8
265 x 8
265 x 8
underhand rows
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
pulldowns
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
deadlifts
255 x 5
295 x 3
325 x 7
rack pulls
265 x 8
265 x 8
265 x 8
265 x 8
underhand rows
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
pulldowns
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
4/6/14
bench press
185 x 5
205 x 5
225 x 5
250 x 5
275 x 3
250 x 7
225 x 10
205 x 10
incline db bench
85 x 8
85 x 8
85 x 8
85 x 8
dips
+45 x 8
+45 x 8
+45 x 8
bench press
185 x 5
205 x 5
225 x 5
250 x 5
275 x 3
250 x 7
225 x 10
205 x 10
incline db bench
85 x 8
85 x 8
85 x 8
85 x 8
dips
+45 x 8
+45 x 8
+45 x 8
4/8/14
Venturing into workout /add again. Felt tired today and said, ok I'm gonna condense my workout into 3 days instead of 4 to get more rest. only problem is i am going to try to put squats and reads on the same day. Now, I managed it today, but I don't know if only squatting once a week and only doing a 5x5 of squats is going to hurt or help my squat. I really don't care about leg hypertrophy, so I'm sticking with a ramping 5x5 for squats for strength. deadlifts are fine, you can do them once a month and still make progress, but I have to do them
Squats
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5
295 x 5 --> gutted that one out
Deadlifts
225 x 5
275 x 5
315 x 5
345 x 5 --> not bad, fairly easy considering
Venturing into workout /add again. Felt tired today and said, ok I'm gonna condense my workout into 3 days instead of 4 to get more rest. only problem is i am going to try to put squats and reads on the same day. Now, I managed it today, but I don't know if only squatting once a week and only doing a 5x5 of squats is going to hurt or help my squat. I really don't care about leg hypertrophy, so I'm sticking with a ramping 5x5 for squats for strength. deadlifts are fine, you can do them once a month and still make progress, but I have to do them
Squats
185 x 5
205 x 5
225 x 5
250 x 5
275 x 5
295 x 5 --> gutted that one out
Deadlifts
225 x 5
275 x 5
315 x 5
345 x 5 --> not bad, fairly easy considering
4/10/14
seated overhead press
115 x 5
135 x 5
152.5 x 10
db shoulder press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
floor press
187.5 x 8
187.5 x 8
187.5 x 8
187.5 x 8
187.5 x 8
pushdowns
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
seated overhead press
115 x 5
135 x 5
152.5 x 10
db shoulder press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
floor press
187.5 x 8
187.5 x 8
187.5 x 8
187.5 x 8
187.5 x 8
pushdowns
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8
4/13/14
Bench Press
185 x 5
215 x 5
245 x 9
215 x 5
185 x 15
Incline DB Press
85 x 8
85 x 8
85 x 8
85 x 8
85 x 8
Dips
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
Bench Press
185 x 5
215 x 5
245 x 9
215 x 5
185 x 15
Incline DB Press
85 x 8
85 x 8
85 x 8
85 x 8
85 x 8
Dips
BW+45 x 8
BW+45 x 8
BW+45 x 8
BW+45 x 8
4/18/14
bench Press
205 x 6
225 x 6
257.5 x 7
225 x 10
205 x 15
incline db bench
85 x 8
85 x 8
85 x 8
85 x 8
DB Shoulder Press
65 x 8
65 x 8
65 x 8
65 x 8
Pushdowns
4 sets of 8
bench Press
205 x 6
225 x 6
257.5 x 7
225 x 10
205 x 15
incline db bench
85 x 8
85 x 8
85 x 8
85 x 8
DB Shoulder Press
65 x 8
65 x 8
65 x 8
65 x 8
Pushdowns
4 sets of 8
4/19/14
Trap bar deadlifts
245 x 6
280 x 6
315 x 10
280 x 6
245 x 6
Lever Squat Machine
260 x 8
260 x 8
260 x 8
Rack Pulls
265 x 8
265 x 8
265 x 8
265 x 8
Trap bar deadlifts
245 x 6
280 x 6
315 x 10
280 x 6
245 x 6
Lever Squat Machine
260 x 8
260 x 8
260 x 8
Rack Pulls
265 x 8
265 x 8
265 x 8
265 x 8
4/24/14
Low Incline Bench Press
135 x 10
185 x 5
205 x 5
225 x 2
245 x 5
Seated Overhead Press
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
Chinups
+5 x 5
+5 x 5
+5 x 5
+5 x 5
+5 x 5
Low Incline Bench Press
135 x 10
185 x 5
205 x 5
225 x 2
245 x 5
Seated Overhead Press
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
137.5 x 5
Chinups
+5 x 5
+5 x 5
+5 x 5
+5 x 5
+5 x 5
4/25/14
Squats
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Deadlifts
225 x 5
275 x 5
315 x 2
345 x 5
Squats
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Deadlifts
225 x 5
275 x 5
315 x 2
345 x 5
4/28/14
Squats
195 x 5
225 x 5
255 x 10
Lever Squats
250 x 8
250 x 8
250 x 8
250 x 8
Rack Pulls below the knee
275 x 8
275 x 8
275 x 8
275 x 8
Squats
195 x 5
225 x 5
255 x 10
Lever Squats
250 x 8
250 x 8
250 x 8
250 x 8
Rack Pulls below the knee
275 x 8
275 x 8
275 x 8
275 x 8
No, I haven't taken any time off, just haven't posted...
5/7/14
Deadlifts
245 x 5
280 x 5
315 x 11
Rack Pulls
275 x 8
275 x 8
275 x 8
275 x 8
Chinups
10 x 8
10 x 8
10 x 8
10 x 8
5/7/14
Deadlifts
245 x 5
280 x 5
315 x 11
Rack Pulls
275 x 8
275 x 8
275 x 8
275 x 8
Chinups
10 x 8
10 x 8
10 x 8
10 x 8
5/14/14
Squats
205 x 8
235 x 8
250 x 10
235 x 8
205 x 8
Pendlay Rows
145 x 8
165 x 8
175 x 10
165 x 8
145 x 8
Squats
205 x 8
235 x 8
250 x 10
235 x 8
205 x 8
Pendlay Rows
145 x 8
165 x 8
175 x 10
165 x 8
145 x 8
Hey man....What's going on?
I'm trimming down my workouts to twice a week getting ready to have some fun on the lake this summer. The kids are in activities 7 days a week between gymnastics, soccer (both), football, daisies, and swimming (both).
Hope all is well....
I'm trimming down my workouts to twice a week getting ready to have some fun on the lake this summer. The kids are in activities 7 days a week between gymnastics, soccer (both), football, daisies, and swimming (both).
Hope all is well....
yeah I've gotta fill you in on that some time