Wendler's 5/3/1 log

[roguemonkeyjr]

So today was friday, my second day back to work after the holidays, went in to the gym to do shoulders / traps / abs before going to work, hardly anyone at the gym, got me smiling

Overhead Press : 3 sets of 5 reps, 85lbs x 5, 90lbs x 5, 95lbs x 5
DB lateral raises : 4 sets of 10 reps, 2x 20lbs, 2x 25lbs
DB shrugs : 4 sets of 10 reps, 100lbs
Cable rope crunch : 4 sets of 10 reps, 235lbs
Machine crunch : 2 sets of 10 reps, 2 sets of 8 reps, 125lbs

For some reason my abs were sore as hell even before starting the session, oh well I fucked em up even more, they will deserve the rest that they will get over the weekend. After getting out of the gym felt tired, but diet was back on track and clean as hell work was a bitch and seemed like the day wasn't going to end! finished at 11h00 pm and got outside it was snowing -.- atleast I didn't have to shovel when I got home! Now gonna go eat some then hit the sack, Leg day tomorrow can't wait to not be able to walk hehe!

 

[roguemonkeyjr]

OK so yesterday (saturday) was legs and holy shit was it good, when I got out of the I could barely go down the stairs. Great workout, was feeling good

Squat : 3 sets of 5 reps, 5 x 205lbs, 5 x 220lbs, 5 x 230lbs
Leg press : 4 sets of 10 reps, 300lbs
Hack squat : 4 sets of 10 reps (first time doing this exercise so didn't go too heavy) 135lbs
Single leg, leg curl : 4 sets, 10 x 50lbs, 9 x 50lbs, 9 x 50lbs, 7 x 50lbs
Standing calf raise : 4 sets of 10 reps, 320lbs

Was beat to hell after this and actually during the hack squats started to feel kind of nauseous ahahaha! anyways today is off day for cleaning, cooking, groceries and what not Gonna be back to kill Chest and triceps tomorrow!

 

[roguemonkeyjr]

So I haven't had much time to write in my log lately... Finals and shit, been busy... Haven't missed a session though!
Just got back from a leg workout! Felt good, but I know I'll be paying for it later at work haha

Squat : 3 sets 5,3,1 210lbs x 5, 235lbs x 3, 260lbs x 1
Usually I do leg press here but it's broken so did leg extensions (ughh) : 4 sets of 10 x 120lbs
Hack Squat : 4 sets of 10 x 145lbs
Leg Curls (one leg at a time) : 4 sets x 50lbs 10,10,10,8
Standing Calf Raise : 4 sets of 10 x 320lbs

Was pretty beat after this day, gonna be a rough weekend off with studying and everything but last week next week and last week of my program! so far I've put about 5lbs give or take .5 will take measurements at the end to see what it's like!

 

[Buildingup24]

Good stuff. Avoid heavy leg extensions. I would just do more back squats/front squats/hack squats instead if the leg press is not available

 

[roguemonkeyjr]

Yeah I didn't go heavy and didn't extend all the way either... Leg press will hopefully be fixed by next week can't wait !!