Geneswest's Lifting Log

[geneswest]

Start of Wendlers 5/3/1 Program

Estimated 1RM's start of program (Used 90% of these for training maxes)

Bench: 105kg
Deadlift: 150kg
Squat: 140kg
Military Press: 70kg

30/11/12 – Bench Week 1 Cycle 1

Bench Press
20kg x 10
40kg x 10

60kg x 5
70kg x 5
80kg x 8

Incline Bench Press (60% of max)
55kg x 10
55kg x 10
55kg x 10
55kg x 9
55kg x 10

Dips
+14kg x 12
+14kg x 12
+14kg x 12

Incline Flys
22.5kg x 6
22.5kg x 6
22.5kg x 6
12.5kg x 10

V-Bar Triceps Pushdown
#12 x 13
#12 x 13
#12 x 12


Notes: First session of my bulk and of Wendlers 5/3/1 program. Hit 80kg x 8 on my 5+ set without a spotter, felt pretty good and I am refreshed after a 5 day rest. Weighed in at 71.8kg so gained over 1kg in 5 days of eating anything I saw on Leavers.

[jstr94]

Nice 1rms. Deads need work compared to your other lifts though.

[geneswest]

Nice 1rms. Deads need work compared to your other lifts though.

Cheers dude! Yeah I have not really deadlifted for that long only started a few months ago, hit a 3 plate deadlift last week with a bad lower back, definitely have 150 in me. I aim for like a 4 plate deadlift by the end of the 5/3/1 program

[AdamNW]

good to see youve started 5/3/1 mayne.
good work too!

[geneswest]

good to see youve started 5/3/1 mayne.
good work too!

haha thanks mayne. excited as phuck for 5/3/1, deadlift day tomorrow! I plan on only having a rest day after deadlift and squat days, and going to skip the deload week. If I notice I'm getting really tired and sluggish or hitting plateaus I will have a deload or have a few more days rest.

[geneswest]

1/12/12 – Deadlift 1.1

Deadlift
87.5kg x 5
100kg x 5
115kg x 4

Pull ups
10
10
9

Barbell Curl
27.5kg x 12
27.5kg x 12
27.5kg x 12

Seated Calf Raise
40kg x 20
40kg x 15
40kg x 20

Close Grip Lat Pull-down
#8 x 15
#9 x 15
#10 x 12

Notes: Lower back is now phucked. Really badly injured that **** on the 115kg deadlifts couldn't even hit my 5 reps. Struggled to walk for the rest of the session so I just did exercises that were comfortable and did them with strict form. Looks like I'll need a few days rest and might need to scrap deadlifts or just go a lot lighter. Not happy at all

[hotsaucegolden1]

hey i dont mean to be picky bo=ut how do u get ur one rep maxes... cuz i saw u listed 50kgs x 6 reps on your military press but then u say ur one rep max is 70.. im not saying i dont believe you i just cant work it out..

yeh mate i dont deadlift for that reason... im gonna get shot for saying that hahah lucky for me i dont wanna be huge anyawy so it wont make too much of a difference

[ieatramen]

Hey man what really helped me with my back on deadlifts is alot of stretching and foam/ball-rolling on off-days and sometimes post workout. Specifically glute and hamstring stretches, try it for a week it may help.

[geneswest]

hey i dont mean to be picky bo=ut how do u get ur one rep maxes... cuz i saw u listed 50kgs x 6 reps on your military press but then u say ur one rep max is 70.. im not saying i dont believe you i just cant work it out..

yeh mate i dont deadlift for that reason... im gonna get shot for saying that hahah lucky for me i dont wanna be huge anyawy so it wont make too much of a difference

I have lifted 70kg military press @ 70kg bodyweight man

Hey man what really helped me with my back on deadlifts is alot of stretching and foam/ball-rolling on off-days and sometimes post workout. Specifically glute and hamstring stretches, try it for a week it may help.

Thanks man, will try that

[geneswest]

Due to lower back injury, I am going to re-asses my estimated 1RM's for deadlift and squats.
Bench: 105kg
Deadlift: 140kg
Military: 70kg
Squat: 135kg

Deads was previously 150 and squat was 140. Hopefully this allows me to not **** up my lower back and just strengthen it over time

[AdCon]

In to see your progress.

Good luck on your bulk. I aim to look that good next summer. Strong lifts as well!

[geneswest]

Cheers dude!!

3/12/12 – Military Press 1.1

Military Press
40kg x 5
47.5kg x 5
53kg x 10

Close Grip Bench Press
75kg x 8
75kg x 7
75kg x 7

Wide Grip Overhand Pull ups
BW x 13
BW x 9
BW x 8

DB lateral raise
15kg x 10
15kg x 10
9kg x 20
9kg x 18

Lying Bent Over DB Raise
10kg x 8
7kg x 12
7kg x 15

Machine Shrug
80kg x 18
80kg x 18
60kg x 20

Notes: Happy with the 5+ set and overall was a good session, pressing strength is definitely improving now I'm bulking! Lower back is still sore but not as bad, doing stretching every day.

[hotsaucegolden1]

oh you actually do one rep maxes.. u dont just calculate them no worries man haha.. doing well you have increased reps. feelsgd ey ive gone from 37 x 7 reps to 40 x 9 reps in like 4 weeks

[geneswest]

5/12/12 - Squat 1.1

Squats
80kg x 5
90kg x 5
102.5kg x 10

Leg Press
200kg x 10
200kg x 10
200kg x 10

Lying Leg Curls
#7 x 15
#7 x 15
#7 x 15

Standing Calf Raise
60kg x 20
60kg x 15
70kg x 10

Leg Extensions
#12 x 15
#14 x 15
#14 x 15

Notes: Lower back felt alright this morning so I thought I'd just do squats, did a lot of stretching before the squats which helped, I hit 102.5kg x 10 in the 5+ set, however my lower back was very sore afterwards, oh well. Solid session, I have had the flu last two days so I'm happy to be back in the gym

[geneswest]

Morning Weigh in: 72.5kg (160 lbs) [Bulking from ~71.3kg exactly 1 week ago)

I'm still counting my macros but it's obviously not as accurate as when I was cutting, I'm trying to hit 3250 calories per day and I've been getting this every day this week with the most I've consumed at 3400-3500 calories. Dat slowish bulk. Getting huge

[hotsaucegolden1]

a kg is a week is good man.

[geneswest]

6/12/12 – Bench 1.2

Bench Press
65kg x 3
75kg x 3
85kg x 6 fuaaar

Incline Bench Press
55kg x 10
55kg x 10
55kg x 10
55kg x 10
55kg x 13

Dips
+16kg x 12
+16kg x 12
+16kg x 12

Incline Flys
20kg x 10
20kg x 10
20kg x 12

V-Bar Triceps Pushdown
#13 x 12
#13 x 12
#13 x 9

Notes: Amazing session. Compare this with week 1 Bench Day and my gains have been great. I couldnt even hit 5 sets of 10 for 55kg incline and today i hit that and 13 reps on the last set, so I'll do 57.5 next week. All in all I added weight or reps to all exercises, happy with the 3+ set on bench, slightly disappointed I didnt get the 7th rep but I only wanted 6 and I got it.

[bogui94]

stereo love <3
good stuff brah

[geneswest]

stereo love <3
good stuff brah

cheers brah! dat rep power


8/12/12 – Military Press 1.2

Military Press
45kg x 3
50kg x 3
57.5kg x 7

Close Grip Bench Press
72.5kg x 8
72.5kg x 8
72.5kg x 7

Pull ups
14
9
7

DB lateral raise
12kg x 15
12kg x 15
12kg x 15
12kg x 15

Lying Bent Over DB Raise
8kg x 15
8kg x 15
8kg x 15

Machine Shrug
50kg x 20
50kg x 20
70kg x 20

Notes: Solid session! Feeling strong. For some reason I only weighed in at 71.5kg this morning, I was around 72.5kg yesterday morning haha and ate close to 3500 calories yesterday, fuaark. 7 reps of 57.5kg on OHP was pretty good, was aiming for 6 and got 7, almost 8! I also purchased Scivation extend apple flavour, and combat powder cookies and cream flavour today so I'm stocked up on my supplements.

My current supplements:

Concret Creatine
Scivation Extend
1MR Pre-workout
NOW Isolate Protein Unflavoured
Combat Powder Protein

[geneswest]

9/12/12 - Front Squat 1.2
Note: I have replaced deadlift day with front squat day due to lower back problems. I will still deadlift at the end of my front squat days but only light and at the end of the workout.

Front Squat
20kg x 10
40kg x 8

75kg x 3
85kg x 3
97.5kg x 7 (PR)

DB Row
37.5kg x 12
37.5kg x 12
45kg x 8 PR

Lat Pull-down
#11 x 12
#11 x 12

Barbell Curl
35kg x 8
35kg x 8
35kg x 8
22.5kg x 15

Wide Grip Cable Seated Row
#11 x 12
#11 x 12

Deadlifts
60kg x 12
60kg x 15

Notes: Great session. Happy with 97.5kg x 7 on front squats they felt good. And finally Pr'd on DB Row with the 99 lb DB's for 8 reps. Grip went on me on my left hand but I managed to bust out 8 reps just. Feeling strong.jpg, weighed in at 72.1kg this morning, still light as phuck, bulk is getting there but.

[MaxOTAlex]

In.

[geneswest]

10/12/12 – Squat Day 1.2

Squats
20kg x 10
40kg x 8
60kg x 3

85kg x 3
95kg x 3
107.5kg x 10 (Rep PR)

Standing Calf Raises
65kg x 15
65kg x 15
65kg x 15

Leg Press
130kg x 15
130kg x 15
150kg x 15
150kg x 16

Lying Leg Curl
#9 x 10
#9 x 10
#9 x 10

Leg Extensions
#15 x 15
#15 x 15
#9 x 20



Notes: Finally happy with my squat. Did a thorough warm up and stretching so my back was good enough and wasn't really affecting my lift, just hurt my ROM slightly but it was the deepest i've gone for a while.

[AdamNW]

some great squatting there dude, didnt know you squatted high bar haha.
helps me understand how your front squat is so good!
looks like you could get a bit deeper, but it's nothing major. try getting below parallel if you can though
looking forward to your 1+ week!

[geneswest]

some great squatting there dude, didnt know you squatted high bar haha.
helps me understand how your front squat is so good!
looks like you could get a bit deeper, but it's nothing major. try getting below parallel if you can though
looking forward to your 1+ week!

Cheers dude! haha does high bar help with front squats? I used to be able to go below parallel before my lower back problems so I should be able to soon enough Same, I'll only be squatting 115kg, hopefully get around 6

[AdamNW]

Cheers dude! haha does high bar help with front squats? I used to be able to go below parallel before my lower back problems so I should be able to soon enough Same, I'll only be squatting 115kg, hopefully get around 6

There's more emphasis on the quads + closer to the same kind of leverage in high bar squats and front squats.
Low bar emphasises the posterior chain more.
If injury is the reason you can't go deeper then no one can argue with you!
It's good squatting regardless.
Good luck with 1+ week, fuk getting 6, I expect 7 next squat session

[geneswest]

There's more emphasis on the quads + closer to the same kind of leverage in high bar squats and front squats.
Low bar emphasises the posterior chain more.
If injury is the reason you can't go deeper then no one can argue with you!
It's good squatting regardless.
Good luck with 1+ week, fuk getting 6, I expect 7 next squat session

I understand now.. do you do high or low bar?
Thanks man! Yeah I think I might get 7 My PR is 125kg for 5 but looking at it now, I never recorded myself squatting back then (3-4 months ago) and my bet is that it wasn't parallel.

[geneswest]

12/12/12 – Bench Week 3 Cycle 1

Bench Press
30kg x 8
40kg x 8
50kg x 5

70kg x 5
80kg x 3
90kg x 5 (PR)

Incline Bench Press
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 8

Dips
+18kg x 12
+18kg x 12
+18kg x 9

Incline Flys
20kg x 11
20kg x 8
20kg x 8

V-Bar Triceps Pushdown
#14 x 10
#14 x 9
#14 x 8

Power Cleans
40kg x 30

Notes: 90kg x 5 was a PR, happy with my strength gains so far. Incline bench was good, upped the weight by 2.5kg from last week but I couldn't hit 5 sets of 10 so I'll stick with this weight for a week or two until I hit 5 sets of 10. Upped the weight on dips and pushdowns as well. Tried power cleans for the first time today. Hit 40kg x 30, really took it out of me haha I was already fatigued after the bench day.
My 5th rep of 90kg was an inch or two above the chest, but that comes down to lack of confidence due to no spotter.

[geneswest]

13/12/12 - Front Squat Week 3 Cycle 1

Front Squat
20kg x 10
40kg x 8
60kg x 5

80kg x 5
90kg x 3
102.5kg x 6 (PR)

DB Row
40kg x 12
40kg x 12
40kg x 10

Lat Pull-down
#12 x 10
#12 x 9

Barbell Curl
35kg x 10
35kg x 10
35kg x 8

Close Grip Cable Seated Row
#9 x 15
#12 x 12

Deadlifts
60kg x 15

Power Cleans
45kg x 20
60kg x 2

Notes: Happy with the session and my progress. Last rep of my 102.5kg for 6 was terrible haha, lost balance and shot forward.. still counting the rep though. Overall solid session, did powercleans for the 2nd time at the end of the workout and was already absolutely dead, hit 45kg for 20 then 60kg for a measly 2, had no energy left haha.

[AdamNW]

strong front squatting man, try sit back more so you dont fall forward like that haha.
nice DB rowing too!

[anonymous]

Dat front squat, mind = blown. Strong stuff, wish i could front squat like that.