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MeeesterNiceGuy
01-08-2012, 01:14 PM
Will use this to keep track of my training. Going to the gym now. Will update later with my lifts.

MeeesterNiceGuy
01-08-2012, 03:21 PM
1st workout 1st week of Jim Wendler's 531:

Overhead Press:

5x45
5x55
5x65
5x95 (supposed to do 3 only)
3x105 (did 3 instead of 5)
5x110
7x115

Assistance - 5x10 @ 60%

9x95 (got too cocky and did 95 lbs instead of 85 as scribed in the training schedule)
5x95 (see above)
10x85
10x85
10x85

Dips (bodyweight) - 5x10

MeeesterNiceGuy
01-09-2012, 07:05 PM
Jan 9, 2012

Power Cleans:

15 x Bar
5 x 95
5 x 115
3 x 115
7 x 145

Deadlift:

5 x 135
5 x 155
3 x 185
5 x 225
5 x 245
6 x 250

7 x 185
5 x 185
7 x 165
6 x 135
10 x 135

GHR:
5 x 5

MeeesterNiceGuy
01-11-2012, 09:56 PM
Jan. 11

Bench Press

5 x 95
5 x 105
3 x 135
5 x 160
5 x 170
6 x 185

Assistance:

BP
4 x 10 x 135
1 x 4 x 135

Skull Crusher
3 x 10 x 50
1 x 7 x 50
1 x 10 x 40

MeeesterNiceGuy
01-12-2012, 08:47 PM
Jan 12 - Squat day

Back Squat
2 x 10 x Bar
5  135
5  155
3  185
5  225
5  240
5  250
10  185
10  185
10  185

Box Front Squat
4 x 5 x 135

MeeesterNiceGuy
01-24-2012, 04:39 PM
Jan 23 - 531 - Overhead Press

Took sometime off due to groin and lower abdomen injury...

OH:

Bar x 15
55 x 5
75 x 5
85 x 5
105 x 3
115 x 3
125 x 4

OH - Assistance

85 x 3 x 10
85 x 2 x 9

DIPs

5 x 10

MeeesterNiceGuy
01-26-2012, 07:40 AM
01/25/2012 - 531 Deadlift day

Power Cleans

5 x 95
5 x 115
5 x 135
2 x 155
1 x 165

Deadlift

5 x 135
5 x 155
3 x 185
3 x 240
3 x 250
3 x 265

Assistance - Deadlift

5 x 10 x 135

Chin Ups

4 x 5

MeeesterNiceGuy
01-30-2012, 07:02 PM
01/28/2012 - 531 week 2

Bench Press
5 x 95
5 x 105
3 x 135
3 x 170
3 x 185
3 x 190

Bench Assistance

4 x 10 x 105

Squat

5 x 135
5 x 155
3 x 185
3 x 240
3 x 255

- did not do last set of 3 x 270 due to groin pain

Squat Assistance

Front Squat

5 x 10 x 135

MeeesterNiceGuy
01-30-2012, 08:17 PM
MP
45 x 10
55 x 5
95 x 3
105 x 5
115 x 3
130 x 3

MP Assistance

4 x 10 x 85
1 x 8 x 85

Dips

5 x 10

MeeesterNiceGuy
02-03-2012, 04:23 AM
Feb. 1 - 5/3/1 week 3, deadlift

Power Cleans

95 x 5
115 x 5
135 x 3
155 x 3
165 x 1
170 x 1
180 x 1

Deadlift

135 x 5
155 x 5
185 x 3
225 x 5
250 x 3
280 x 1

Assistance Deadlift
5 x 135 x 10

MeeesterNiceGuy
02-04-2012, 07:02 AM
02/03/2012 - 5/3/1 - 3rd week Bench Press

95 x 5
115 x 5
135 x 3
155 x 5
185 x 3
205 x 2

Assistance

BP
135x10x3
105x8x2

Skull Crushers
50 x 10 x 5

MeeesterNiceGuy
02-06-2012, 05:36 PM
Squat

bar x 10
135 x 5
155 x 5
175 x 3
225 x 5
255 x 3
275 x 1

Assistance - Front Squat

135 x 10 x 5

MeeesterNiceGuy
02-09-2012, 04:01 PM
Deload week:

OH:

Bar x 10
65 x 10
95 x 8 x 4

Dips

5 x 10

MeeesterNiceGuy
02-13-2012, 07:02 PM
Wave 2 - 5/3/1 workout #1 Overhead Press

Bar x 10
5  60
5  75
3  95
5  115
5  115
6  120
10  85
10  85
10  85
10  85
10  85

No dips for 5 sets of 10 today. Left shoulder is in pain from snowboarding