Jazz's Journal

Workout #16 3x5's

SLDL 132.5 kg

Press 60 kg

Row 75 kg

Bench 90 kg

Pull-Up (BW) last two reps a struggle

Upright Row 70 kg

Calfs 137.5 kg

Workout #17 3x5's

Squat 120 kg

Press 62.5 kg

Row 77.5 kg

Bench 92.5 kg

Pull-Up (BW)

Upright Row 72.5 kg

Calfs 140 kg

Workout #18 3x5's

SLDL 137.5 kg

Press 65 kg

Row 80 kg

Bench 95 kg 3x4, 1x3

Pull-Up (BW+2.5 kg) close to failure so added a few reps here and there

Upright Row 75 kg

Calfs 142.5 kg

New Routine

Bench 5x5 (92.5)

Row 5x5 (75 kg)

Dip 3x5 (+40 kg) a bit too heavy

Jump Shrug 3x5 (100 kg) Not sure about this one

Barbell Curl 3x5 (55-60 kg)

Military Press 5x5 (62.5-65 kg)

Deadlift 5x5 (145 kg)

Pull-Ups 2x5 (BW), 3x5 (Assist)

Tricep Extensions 2x5 (12.5-  15 kg /arm)

Squats 5x5 (125 kg)

One Leg Dumbbell SLDL 3x5 (32.5 kg)

Calf Raises 3x5 (125 kg ?)

Bench 5x5 (90-95)

Row 5x5 (77.5 kg)

Dip 3x5 (+35 kg)

One Arm Cable Row (seated)

Barbell Curl 3x5 (60 kg)

Mil Press 5x5 (62.5-60 kg)

Deadlifts 5x5 (150 kg)

Pull-Ups 3x5 (BW + some rest pause), 1x5, 1x4 (Assist)

Tricep Extensions 3x5 (12-15 kg / arm)

Bench 2x5 (95) + remaining sets at 92.5 kg Total of 25 reps

Row 5x5 (82.5 kg) Heavy

Dips 3x5 (40 kg)

One Arm Cable Row 3x5 (77.5 kg)

Curls 3x5 (65 kg) Some swinging

Military Press 2x6, + remaining sets (25 reps) (60 kg)

Deadlifts 1x5, 1x2 (160 kg), 1x1 (180 kg)

Pull-Ups 2x5, 1x4 + remaining sets (25 reps)

Tricep Extensions 2x5 (15 kg) + 1x3(+2)

Bench 3x5 (95) + remaining sets (25 reps total)

Row 1x6, 4x5 (80 kg)

Dips 3x5 (42.5 kg)

Curl 3x5 (67.5 kg)

One Arm Cable Row 3x5 (75 kg) different stack

Military Press 2x5, 1x3 (65 kg), 2x3, 2x2 + a few more  (62.5 kg) (25 reps total)

Deadlifts 1x5 (145 kg), 1x5 (150 kg), 1x5 (155 kg) 1x3+2 (160 kg) + 1x5 (165 kg) (mainly singles on this last set)

Pull-Ups 25 reps as many sets as it takes

Tricep Extensions 3x5 (15 kg) Still a bit heavy

Bench  2x5 (96 kg) + 15 reps (several sets)

Row 6x5 (80 kg)

Dips 2x5, 1x4 (45 kg)

Cable Row 3x5 (80 kg)

Barbell Curl 2x5 (65 kg) grip a bit tired

Military Press 2x5, 1x3 (65 kg), + 12 reps (62.5 kg)

Deadlifts 3x5 + sets of 3 (155 kg) (25 reps total)

Pull-Ups (25 reps, some assist on last two sets)

Tricep Extensions 3x6 (15 kg)

New Routine Wendler 5/3/1


90 % 1 RM (kg)

Military Press    72
Squat               126
Bench               100
Deadlift             163

Week 01

3x5 @65, 75 and 85


Week 02

3x3 @70, 80 and 90


Week 03

5/3/1 @ 75, 85, 95


Week 04/ 05

Deload 3x5 @40, 50, 60                        

Military Press  5x47.5, 5x55, 7x60

Pull-Ups (50 reps as many sets as it takes with blue band)

Narrow Grip Dips 3x10 (20 kg) Weight a bit high

Floor Press 5x10 (20 kg Bells)

Barbell External Rotations 3x10 (10-15 kg)

Bench 5x65, 5x75, 10x85

Incline Dumbbell Press 2x10, 1x7 (28 kg)

Row 3x10, 1x8, 1x7 (62.5 kg) Hard work grip and forearms especially

Face Pulls (neutral grip, different cable heights) 5x10 (45 kg)

Farmers Walks (42 kg) x3 for distance of 20 running machines

Static Dumbbell Holds (42 kg) x2 (as long as possible)

Squat 82.5x5, 95x5, 107.5x7

Bulgarian Squat 3x8-10 (20 kg bells)

Calf Raises 5x10 (96 kg)

Leg Curls 5x10 (30 kg)

Legs really sore

Press 3x50, 3x57.5, 4x65 (tough last set)

Pull-Ups (50 reps with blue band)

Dips 3x10 (15 kg)

Floor Press 5x10 (22 kg bells)

External Rotations 3x10 (15 kg thin barbell)

Deadlift 3x5 (105, 122, 137.5 kg)

Deadlifts 3x10 (115 kg) A few rest pause on last set, felt tired

Ab Machine 5x10 (15, 20, 25, 2x30 kg)

Incline Shrug 5x10 (2x24, 3x20) Need to lighten the load with this one

Overhead Shrug 3x10 (55 kg) Takes some getting used to.