ZisDeadBaby personal log.

[ZisDeadBaby]

August 14/09 5/3/1 wave 2

Bench Press

125 x 3
135 x 3
140 x 6

Incline Bench (dumbbells)

50 x 11
50 x 11
50 x 11

Dips

BW x 6
BW x 6

 

[ZisDeadBaby]

Deadlifts

250 x 3
270 x 3
285 x 8

Rows (dumbbells)

70 x 12
80 x 12

Lat Pulldown

130 x 12
140 x 10
150 x 8

Curls

65 x 8
65 x 8
65 x 8

 

[ZisDeadBaby]

Had to take a few days off to study for a math final but we're back

Overhead Press

95 x 3
100 x 3
110 x 6

Front Laterals

30 x 10
30 x 10
30 x 10
25 x 10

Face Pulls

115 x 12
115 x 12
115 x 12

Push Press

115 x 6
135 x 6

 

[ZisDeadBaby]

Squaaats

170 x 3
185 x 4
190 x 3

Sumo Squat

130 x 6

Leg Curls

145 x 12
175 x 10
190 x 8

 

[ZisDeadBaby]

5/3/1 - Wave 3

115 x 5
135 x 3
150 x 6

Flat DB Bench

60 x 8
50 x 10
50 x 10

Dips

BW x 7
BW x 7
BW x 7
BW x 7

French Pres

45 x 15
45 x 15

Cleans

115 x 10
135 x 8

 

[ZisDeadBaby]

Wave 3.

Deadlifts

240 x 5
275 x 3
300 x 6

Bent Row

135 x 8
155 x 8
135 x 8
155 x 8

Pulldowns

115 x 10
130 x 10
145 x 10

 

[ZisDeadBaby]

Overhead Press

90 x 5
100 x 3
115 x 7

Upright Row

95 x 8
95 x 8
95 x 8
95 x 8

Lateral Raise (dumbbells)

35 x 7
35 x 7
35 x 7

Curls

65 x 8
65 x 8
65 x 8

Some abs.

 

[ZisDeadBaby]

Squats

160 x 5
180 x 3
200 x 4

50%RM:

105x10x5

 

[ZisDeadBaby]

Bench (Deload wave 4)

95 x 5
100 x 5
110 x 5

Front Laterals

25 x 15
25 x 15
25 x 15

Bench 4 Reps

75 x 15
75 x 15
75 x 15

 

[ZisDeadBaby]

Saturday 05/09

Deadlifts

190 x 5
205 x 5
220 x 5

Rows

135 x 8
135 x 8
135 x 8
135 x 8

Curls.

 

[ZisDeadBaby]

OHP

OHP

75 x 5
80 x 5
90 x 5
115 x 1
125 x 1
135 x 1 (easy)

Face Pulls

115 x 10
130 x 10
145 x 10

Upright Row

95 x 12
105 x 10
115 x 8

 

[ZisDeadBaby]

Round 3 of the 5/3/1 begins today.

Bench Press Max: 180 - 10% = 160

Deadlift Max: 360 - 10% = 325

Overhead Press: 140 - 10% = 125

Squat: 245 - 10% = 220

 

[ZisDeadBaby]

Bench

120 x 5
130 x 5
140 x 10

Incline DB

50 x 12
60 x 8
60 x 8

Dips

BW x 8
BW x 8
BW x 8

 

[ZisDeadBaby]

Deadlift

Deadlift

245 x 5
260 x 5
280 x 7

Rows

135 x 8
145 x 8
155 x 8

Lat Pulldown

130 x 8
145 x 8
160 x 6

Curls.

 

[ZisDeadBaby]

OHP

95 x 5
100 x 5
110 x 5

Upright Row

95 x 12
105 x 10
115 x 8

Front Laterals

15 x 13
20 x 13
20 x 13
20 x 13
20 x 13

 

[ZisDeadBaby]

Squats

Squat

140 x 5
165 x 5
190 x 5

@50%

105 x 10
105 x 10
105 x 10

 

[ZisDeadBaby]

Round two.

Bench

135 x 3
140 x 3
145 x 8

Incline

45 x 10
50 x 10
55 x 10

Seated Row

115 x 13
130 x 10
145 x 10

Triceps

 

[ZisDeadBaby]

Deadlifts.

Didn't go all out on the last set as per program reqs. because I wanted to test my max. Ended up getting 360 pretty easily. Could maybe have done a 380.

Deadlift

230 x 3
280 x 3
295 x 3
335 x 1
360 x 1

Seated Row

130 x 10
130 x 10
130 x 10

Bent Row

135 x 8
155 x 8

 

[ZisDeadBaby]

Overhead Press

95 x 3
100 x 3
110 x 3+4

Cleans

95 x 10
115 x 8
135 x 6

Upright Row

95 x 8
95 x 8
95 x 8
95 x 8
95 x 8

 

[ZisDeadBaby]

Squats

155 x 3
180 x 3
200 x 3

Leg Extension

150 x 10
160 x 10
170 x 10
180 x 10