Jazz's Journal

40 reps, 10-12 RM, 75 sec rest (60 secs isolation)

One Arm Cable Row (60 kg)

One Arm Dumbbell Press (22.5 kg)

Bulgarian Squat (20 kg bells) only 20 reps conditioning not so good

Dumbell Extensions (10-15 kg ) Couldn't find the 12.5 kg bells

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25 reps, 4-6 RM, 60 secs rest (45 secs isolation)

High Pulls (75-80 kg) Started off at 80 kg which was a bit much

Incline Press (37.5-40 kg bells) First three sets at 40 kg then reduced the weight as the reps went too low.  Quite a hard exercise to do with short rest.  The last three sets were doubles and singles

Front Squats (90 kg)

Hammer Curl (25 kg bells)

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25 reps, 4-6 RM, 60 secs rest (45 secs isolation)

Chins (+2.5 kg)

One Arm Press (25-30 kg) Wrong exercise should have been decline press, that's why it felt light

Deadlifts Worked up to a max of 180 kg

Calfs (47.5 kg)

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About to Start an HST Program

                                     

                                      15 RM                 10 RM     

Squat                             90                       107.5            
SLDL                              100                     117.5   
Bench                            72.5                    85 
Row                               60                        72.5
Press                             42.5                    55
Pull-Up                           25 (assist)          10 (assist)
Cable Upright Row         40                       55
Calfs                              88                       100
        

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5 RM

Squat  120                                  

SLDL    137.5                          

Bench   95                       

Row      80                        

Press    65                        

Pull-Up  +2.5                        

Cable Upright Row  75       

Calfs 142    

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Workout #1  15's

Squat 80 kg

Press 30 kg

Row 47.5 kg

Bench 60 kg

Pull-Up 37.5 kg (assist)

Upright Row 27.5 kg

Calfs 77.5 kg

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Workout #2  15's

SLDL 90 kg

Press 32.5 kg

Row 50 kg

Bench 62.5 kg

Pull-Up 35 kg (assist)

Upright Row 30 kg

Calfs 88 kg

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Workout #3  15's

Squat 85 kg

Press 35 kg

Row 52.5 kg

Bench 65 kg

Pull-Up 32.5 kg (assist)

Upright Row 32.5 kg

Calfs 88 kg

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Workout #4 15's

SLDL 90 kg (should have been 95)

Press 37.5 kg

Row 55 kg

Bench 67.5 kg

Pull-Up 30 kg (assist)

Upright Row 35 kg

Calfs 90.5 kg

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Workout #5 15's

Squat 90 kg

Press 40 kg

Row 57.5 kg

Bench 70 kg

Pull-Up 27.5 kg (assist)

Upright Row 37.5 kg

Calfs 92.5 kg

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Workout #6 15's

SLDL 100 kg

Press 42.5 kg

Row 60 kg

Bench 72.5 kg

Pull-Up 25 kg (assist)

Upright Row 40 kg

Calfs 97 kg

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Workout #7 2x10's

Squat 97.5 kg

Press 42.5 kg

Row 60 kg

Bench 72.5 kg

Pull-Up 22.5 kg (assist)

Upright Row 42.5 kg

Calfs 88.5 kg

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Workout #8 2x10's

SLDL 107.5 kg

Press 45 kg

Row 62.5 kg

Bench 75 kg

Pull-Up 20 kg (assist)

Upright Row 45 kg

Calfs 95.5 kg

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Workout #9 2x10's

Squat 102.5 kg

Press 47.5 kg

Row 65 kg

Bench 77.5 kg

Pull-Up 17.5 kg (assist)

Upright Row 47.5 kg

Calfs 97 kg

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Workout #10 2x10's

SLDL 112.5 kg

Press 50 kg

Row 67.5 kg  (8-9 on last set)

Bench 80 kg (6-7 on last set)

Pull-Up 15 kg (assist)

Upright Row 50 kg

Calfs 100 kg

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Workout #11 2x10's

Squat 107.5 kg

Press 52.5 kg

Row 70 kg

Bench 80-82 kg 1x9, 1x5 (added some rest pause at the end to make up the numbers)

Pull-Up 15 kg (assist)

Upright Row 52.5 kg

Calfs 106 kg

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Workout #12 2x10's

SLDL 117.5 kg

Press 55 kg

Row 72.5 kg 8 on first set, about 6 on second set made up with some rest pause

Bench 82 kg 1x9, 1x5 (added some rest pause at the end to make up the numbers)

Pull-Up 10 kg (assist) 8 (+2) on second set

Upright Row 55 kg

Calfs 106 kg

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Workout #13 3x5's

Squat 110 kg

Press 52.5 kg

Row 67.5 kg

Bench 82.5 kg

Pull-Up 10 kg (assist)

Upright Row 62.5 kg

Calfs 130 kg

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Workout #14 3x5's

SLDL 127.5 kg

Press 55 kg

Row 70 kg

Bench 85 kg

Pull-Up 7.5 kg (assist)

Upright Row 65 kg

Calfs 132.5 kg

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Workout #15 3x5's

Squat 115 kg

Press 57.5 kg

Row 72.5 kg

Bench 87.5 kg

Pull-Up 5 kg (assist)

Upright Row 67.5 kg

Calfs 135 kg

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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

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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

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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

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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)

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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)

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Squats 5x5 (125 kg)

One Leg Dumbbell SLDL 3x5 (32.5 kg)

Calf Raises 3x5 (125 kg ?)

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Bench 5x5 (90-95)

Row 5x5 (77.5 kg)

Dip 3x5 (+35 kg)

One Arm Cable Row (seated)

Barbell Curl 3x5 (60 kg)

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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)

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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

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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)

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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

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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

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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

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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)

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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                        

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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)

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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)

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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

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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)

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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.

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