2/19/15
Low Incline DB Press
105 x 10
100 x 10
90 x 10
85 x 10
Dips
BW+50 x 10
BW+35 x 10
BW+15 x 10
BW x 10
Low Incline DB Press
105 x 10
100 x 10
90 x 10
85 x 10
Dips
BW+50 x 10
BW+35 x 10
BW+15 x 10
BW x 10
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- Thread starter Stewart14
- Start date
2/23/15
Bench Press
245 x 5
245 x 5
245 x 5
Pendlay Rows
185 x 5
185 x 5
185 x 5
High Incline Bench Press
190 x 5
190 x 5
190 x 5
Bench Press
245 x 5
245 x 5
245 x 5
Pendlay Rows
185 x 5
185 x 5
185 x 5
High Incline Bench Press
190 x 5
190 x 5
190 x 5
2/25/15
Squats
185 x 9
225 x 9
255 x 9
225 x 9
Chinups
BW x 9
BW x 9
+20 x 9
BW x 9
SLDL
175 x 9
205 x 9
235 x 9
205 x 9
Squats
185 x 9
225 x 9
255 x 9
225 x 9
Chinups
BW x 9
BW x 9
+20 x 9
BW x 9
SLDL
175 x 9
205 x 9
235 x 9
205 x 9
2/26/15
Bench Press
175 x 9
210 x 9
240 x 9
210 x 9
Underhand Rows
135 x 9
155 x 9
180 x 9
155 x 9
High Incline Bench Press
140 x 9
165 x 9
190 x 9
165 x 9
Bench Press
175 x 9
210 x 9
240 x 9
210 x 9
Underhand Rows
135 x 9
155 x 9
180 x 9
155 x 9
High Incline Bench Press
140 x 9
165 x 9
190 x 9
165 x 9
2/28/15
Squats
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
deadlifts
325 x 5
325 x 5
325 x 5
Squats
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
deadlifts
325 x 5
325 x 5
325 x 5
Incline Bench Press
180 x 5
205 x 5
235 x 10
220 x 10
205 x 10
195 x 10
Seated OH Press
150 x 8
140 x 10
130 x 10
120 x 10
Front Raises
30 x 10
30 x 10
30 x 10
Pushdowns
3 sets of 10
180 x 5
205 x 5
235 x 10
220 x 10
205 x 10
195 x 10
Seated OH Press
150 x 8
140 x 10
130 x 10
120 x 10
Front Raises
30 x 10
30 x 10
30 x 10
Pushdowns
3 sets of 10
3/4/15
Low Incline Bench Press
185 x 7
215 x 7
250 x 7
215 x 7
185 x 7
Seated OH Press
115 x 7
135 x 7
150 x 7
135 x 7
115 x 7
Low Incline Bench Press
185 x 7
215 x 7
250 x 7
215 x 7
185 x 7
Seated OH Press
115 x 7
135 x 7
150 x 7
135 x 7
115 x 7
3/5/15
Trap Bar Deadlifts
275 x 9
320 x 7
360 x 5
320 x 7
Chinups
bw x 9
20 x 7
45 x 5
20 x 7
bw x 9
Trap Bar Deadlifts
275 x 9
320 x 7
360 x 5
320 x 7
Chinups
bw x 9
20 x 7
45 x 5
20 x 7
bw x 9
Hey man....Looks like you are keeping up with the workouts.
Any new goals ?? I'm still putting my time in ... Looking forward to all this snow going away so I can get back on the lake. My only real goal is to shrink my waistline.
Just popping in here
Any new goals ?? I'm still putting my time in ... Looking forward to all this snow going away so I can get back on the lake. My only real goal is to shrink my waistline.
Just popping in here
3/7/15
Low Incline Bench Press
200 x 9
235 x 7
265 x 5
235 x 7
200 x 9
Seated OH Press
125 x 9
145 x 7
160 x 5
145 x 7
125 x 9
Low Incline Bench Press
200 x 9
235 x 7
265 x 5
235 x 7
200 x 9
Seated OH Press
125 x 9
145 x 7
160 x 5
145 x 7
125 x 9
Hey man....Looks like you are keeping up with the workouts.
Any new goals ?? I'm still putting my time in ... Looking forward to all this snow going away so I can get back on the lake. My only real goal is to shrink my waistline.
Just popping in here
well thanks for popping in. I should do that more in your journal too. Damn busy life. Yes the day this snow goes away will be a great day. I don't know how much you got, but it's fricken ridiculous around here.
no new goals. just keep plugging away trying to get stronger. As you can see I've adopted a very minimalist routine lately, I just don't feel like doing a bunch of crap. I figure I will stick to these movements and just do them A LOT. For some reason I can do it without being bored. My wife told me I looked like a "monster" after working out the other day, so either she's being a typical wife who doesn't pay much attention to me and finally noticed, or something I'm doing is working lol.
I just finished my first season of roller hockey since hurting my elbow back 3 years ago, and damn I really missed it. It was tough after 3 years of no playing, but I went through the season with no injuries and got better as I went along. think I had 6 goals and 2 assists in 8 games regular season, and we upset the first place team and made the championship game, which we lost, but it was fun nonetheless.
Good to hear you are back to playing hockey again........If the "boring" workouts are working....Keep doing them. LOL
We got a bunch of snow but not as much as you guys.....It was bitterly cold though. Hope most of the snow melts this week. It should get into the high 40s - low 50s.
We got a bunch of snow but not as much as you guys.....It was bitterly cold though. Hope most of the snow melts this week. It should get into the high 40s - low 50s.
3/9/15
Trap Bar Deadlifts
235 x 9
280 x 9
325 x 9
280 x 9
235 x 9
Chinups
bw x 9
bw x 9
20 x 9
bw x 9
bw x 9
Trap Bar Deadlifts
235 x 9
280 x 9
325 x 9
280 x 9
235 x 9
Chinups
bw x 9
bw x 9
20 x 9
bw x 9
bw x 9
3/12/15
Squats
230 x 5
230 x 5
230 x 5
Deadlifts
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Chinups
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5
Squats
230 x 5
230 x 5
230 x 5
Deadlifts
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Chinups
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5
pounds
3/15/15
Incline Bench Press
205 x 3
230 x 3
260 x 6
230 x 9
220 x 9
205 x 10
Seated Overhead Press
155 x 8
145 x 9
135 x 9
125 x 9
tri pushdowns
3 sets
Incline Bench Press
205 x 3
230 x 3
260 x 6
230 x 9
220 x 9
205 x 10
Seated Overhead Press
155 x 8
145 x 9
135 x 9
125 x 9
tri pushdowns
3 sets
3/16/15
Squats
200 x 5
230 x 5
265 x 8
250 x 8
235 x 10
215 x 10
SLDL
250 x 10
235 x 10
215 x 10
205 x 10
Squats
200 x 5
230 x 5
265 x 8
250 x 8
235 x 10
215 x 10
SLDL
250 x 10
235 x 10
215 x 10
205 x 10
3/18/15
Incline Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
Pendlay Rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Seated OH Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
Incline Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
Pendlay Rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Seated OH Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
3/20/15
Squats (3x5+)
135 x 5
155 x 5
205 x 5
235 x 5
265 x 10
Deadlifts
245 x 10
245 x 10
245 x 10
245 x 10
245 x 10
Going to try and follow the original wendler 531 template with boring but big accessory. I've been all over the place but have been using the core 531 principles. but I think it's time to try the original template. workouts have been good generally, but I've just started feeling run down outside of working out, and it's just terrible to be too tired to swing my kids around when they ask to horse around and what not, so let's see if going to this helps. If not it's time for the dreaded "week off". God forbid!
Squats (3x5+)
135 x 5
155 x 5
205 x 5
235 x 5
265 x 10
Deadlifts
245 x 10
245 x 10
245 x 10
245 x 10
245 x 10
Going to try and follow the original wendler 531 template with boring but big accessory. I've been all over the place but have been using the core 531 principles. but I think it's time to try the original template. workouts have been good generally, but I've just started feeling run down outside of working out, and it's just terrible to be too tired to swing my kids around when they ask to horse around and what not, so let's see if going to this helps. If not it's time for the dreaded "week off". God forbid!
3/22/15
Bench Press (3x5+)
190 x 5
225 x 5
250 x 10
265 x 5
190 x 12
Seated OH Press
120 x 10
120 x 10
120 x 10
120 x 10
120 x
Underhand Grip Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
Bench Press (3x5+)
190 x 5
225 x 5
250 x 10
265 x 5
190 x 12
Seated OH Press
120 x 10
120 x 10
120 x 10
120 x 10
120 x
Underhand Grip Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
3/23/15
Trap Bar Deadlifts (3x5+)
255 x 5
295 x 5
335 x 11
355 x 5
295 x 5
255 x 5
Chinups
8
8
8
8
8
Trap Bar Deadlifts (3x5+)
255 x 5
295 x 5
335 x 11
355 x 5
295 x 5
255 x 5
Chinups
8
8
8
8
8
3/25/15
High Incline Bench Press (3x5+)
140 x 5
165 x 5
185 x 11
195 x 5
165 x 5
140 x 5
Bench Press
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Pendlay Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
High Incline Bench Press (3x5+)
140 x 5
165 x 5
185 x 11
195 x 5
165 x 5
140 x 5
Bench Press
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Pendlay Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
3/26/15
Chinups (3x5+)
bw x 5
bw x 5
+10 x 5
+40 x 9
+40 x 5
+10 x 5
bw x 5
Trap Bar Deadlifts
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
Chinups (3x5+)
bw x 5
bw x 5
+10 x 5
+40 x 9
+40 x 5
+10 x 5
bw x 5
Trap Bar Deadlifts
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
3/27/15
Floor Press (3x3+)
195 x 3
225 x 3
250 x 8
250 x 3
225 x 5
195 x 5
High Incline Bench Press
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
Underhand Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
Floor Press (3x3+)
195 x 3
225 x 3
250 x 8
250 x 3
225 x 5
195 x 5
High Incline Bench Press
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
Underhand Rows
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
I laughed at your "dreaded week off" statement .....hahaha None of us like to take it. Looks like your chins are going up
3/28/15
Trap Bar Deadlifts (3x3+)
275 x 3
315 x 3
355 x 7
355 x 3
315 x 5
275 x 5
Chinups
5 sets of 8
Trap Bar Deadlifts (3x3+)
275 x 3
315 x 3
355 x 7
355 x 3
315 x 5
275 x 5
Chinups
5 sets of 8
3/30/15
High Incline Bench Press (3x3+)
155 x 3
175 x 3
195 x 9
195 x 3
175 x 5
155 x 5
Floor Press
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Pendlay Rows
155 x 10
155 x 10
155 x 10
155 x 10
High Incline Bench Press (3x3+)
155 x 3
175 x 3
195 x 9
195 x 3
175 x 5
155 x 5
Floor Press
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Pendlay Rows
155 x 10
155 x 10
155 x 10
155 x 10
4/1/15
chinups (3x3+)
bw x 3
25 x 3
50 x 7
50 x 3
25 x 5
bw x 5
Trap Bar Deadlifts
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
DB Curls
30 x 10
30 x 10
30 x 10
30 x 10
chinups (3x3+)
bw x 3
25 x 3
50 x 7
50 x 3
25 x 5
bw x 5
Trap Bar Deadlifts
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
DB Curls
30 x 10
30 x 10
30 x 10
30 x 10
4/3/15
vacation workout #1
floor press (531)
210x5
240x3
265x6
265x1
240x5
220x5
incline bench
140x10
140x10
140x10
140x10
140x10
cable rows
150x10
150x10
150x10
150x10
150x10
vacation workout #1
floor press (531)
210x5
240x3
265x6
265x1
240x5
220x5
incline bench
140x10
140x10
140x10
140x10
140x10
cable rows
150x10
150x10
150x10
150x10
150x10
