Back From The Dead

[AbdominalSnoman]

Right now I am hovering at around 179/180 want to get down to about 170. Started out at around 210.

I remember being 210, ah junior high.

 

[SteveX]

I remember being 210, ah junior high.

beat me. I wasn't 210 until fresman year of high school.

 

[SteveX]

OHP
140x3
150x3
160x3 (had to use leg drive on rep 3)

Shrugs
230x15
230x15
230x15


Again I barely made it to the minimum amount of reps on the last set with the upper body movement. Skipped chin ups because I had to go, but I am gonna do them once I get back home.

 

[SteveX]

felt like crap today. got a headache and a sore throat. decided not to make it worse by lifting. hopefully it passes soon though

 

[SteveX]

Bench
200x3
215x3
225x3

Chin Ups
3 all out sets (10, 5, 5)

Dips
3x10 @ bw

 

[SteveX]

quick question about 5/3/1 the spreadsheet

Am I supposed to put my real max or my working max? When I put in my squat max (300) it tells the last set of the 3rd week to be 90% of that number. Shouldn't it be 90% of 10% of that number?

 

[MatterOverMind]

You should use your training max, which is 90% of your actual max.

I modified a spreadsheet so that I just plug in my actual max and it does the calculation for me. That's MoM's 5/3/1 though, not Wendler's.

 

[SteveX]

You should use your training max, which is 90% of your actual max.

I modified a spreadsheet so that I just plug in my actual max and it does the calculation for me. That's MoM's 5/3/1 though, not Wendler's.

Yea that is what I meant it should be 90% of 90% on the last set of the 3rd week.

K figured so. I was wondering why it was getting so hard

 

[SteveX]

OHP
120x5
135x3
150x3

Chin Ups
1x10
1x7
1x5

Shrugs
3x10 @ 235

Fixed the spreadsheet so that I was using the right weights

 

[SteveX]

Deadlifts
215x5
240x3
275x6

Lunges
3x15 @ 45

 

[SteveX]

Bench
170x5
190x3
215x2

Chins
3x5 @ bw

Dips
2x10 @ 10 lbs
1x8 @ 10 lbs

not a great day for chins or dips. somewhat happy with the first two sets of bench, good speed off my chest. Wish I could have got a few more reps with 215

 

[SteveX]

Squat
205x5
230x3
255x4

Step Ups
3x15 @ 45

 

[SteveX]

Deload Week
OHP
95x5
105x5
110x10

Shrugs
3x10 @ 240

Chins
3x5
Going to add weight to chins next week

 

[SteveX]

Deadlift
170x5
185x5
200x10

Pullups
3x5 @ bw

Lunges
3x15 @ 50

 

[SteveX]

Bench
135x5
145x5
160x10

Chins
3x5 @ bw

Dips
10, 9, 5 @ 10

don't know what happened with dips today

 

[SteveX]

OHP
115x5
125x5
130x7

Close-Grip Bench
3x8 @ 155

BORs
4x6 @ 175

 

[SteveX]

Deadlift
210x5
225x5
240x12

Pull Ups
3x5

 

[SteveX]

Bench
170x5
180x5
190x8

Chins
25x5
25x3
25x3

Dips
3x8 @ 25

 

[SteveX]

Squat
200x5
215x5
230x6

Squats feel very heavy for some reason. I weigh 175 now, I don't know how negatively that impacts my numbers since I was 185 when I tested my maxes.

 

[SteveX]

OHP
130x3
140x3
150x4

was out all day and didn't get to work out until now so I just did OHP