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[Pazienxa]

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Day 1:
ME Squat
DE Bench
Assistance

Day 2:
Press
ME Deadlift
Assistance

Day 3:
ME Bench
DE Squat
Assistance
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Mk3 Wave 1 Cycle 1 Week 1

Wed Oct 3 (2:45-3:20) BW: 177.2

Box Squats
135x5
185x5
225x5
275x6,6
Pretty tough, out of breathe a bit.

DE Bench
145x3x8
Form is getting much better, tighter arch and finally getting somewhere with leg drive.

Floor Press + Pendlay Rows
135x6
155x6
175x6 (PR for Floor Press)

Energy Pre: 3/5 Intra 2.5/5 PWO: 2.5/5
Bad headache yesterday, still felt pretty sick today.

Fri Oct 5 (11:45-12:20/25) 5/5 BW: 177.4

Box Squats
135x5
185x5
225x5
Reduced forward lean and much better. Still experimenting with finding the form that will best suite my body leverage.

Military Press
75x5
95x5
115x5
130x6
Can't believe how heavy and hard these felt...

Deadlift
135x5
225x3
315x3
365x1
405x0 Double overhand failed at knee level.
405x1 Mixed grip
435x3,3
Fairly tough reps. Did not get fired up at all to do these like I have done in the past.

Energy Pre: 2.5/5 Intra 2.5/5 PWO: 2/5
Felt like sh*t the entire day, entire week thus far...

Sun Oct 7 (11:40-12:15) 4/5 BW: 178.8

Bench Press
115x5
145x5
175x5
195x6
215x5 Failed on 6th attempt, stalled at 3/4 range area for a good 3 seconds...
175x4 Too tired
Wasn't supposed to work up, one of the stupidest sh*t I have decided to do during a workout. Felt completely burned out afterwards.

DE Squat
135x5
205x3
Was planned for 8 sets, decided to stop after 1 set, just felt awful.

Kroc Rows
45x10
65x10
85x20
Got all 20 reps in a row on both arms. Pretty good.

Energy Pre: 2.5/5 Intra: 2.5/5 PWO: 2/5
Feeling burned out and tired, Upper back/rear delts are already sore.

It's hard to believe looking back at this last week's workout and comments that it is following a deload week. I believe a huge reason due to the fact I had lost about 2lbs during deload and down to 176.4 at one point. On top of that school is really starting to pick up and I have been sleeping at around 1-2 and getting up at wack hours, so those morning workouts have been horsecrap.

In regards to deadlift, bench, and squat, the first week is NOT a representation of what my programming is like. Long story and I am not going to explain why I did what I did; much of week 1 is still experimenting with programming. Pretty much everything is ready to go and all my lifts have been programmed.

[JacobRothenberg]

hey, we don't know each other but i can tell you right know that your program's structure sucks & will lead to injury. DON'T stack upper and lower body days together in the same session and DON'T do a separate ME squat and ME deadlift day. anyone decent who trains using WSB will tell you the same thing. if you can only train 3 days a week for whatever reason, just take out the DE bench day...or find a way to train 4 days a week.

i hope you don't take the above personally. spend some time reading other people's logs on here that do WSB & are good. isaku900 & koyongi are good sources for information. good luck.

[Pazienxa]

Mk3 Wave 1 Cycle 1 Week 1

Wed Oct 10 (3:00-3:39) BW: 177.4

Box Squats
135x5
185x5
225x5
295x3
265x10
Form is really coming together

DE Bench
145x3x8
Good, chest is still a bit tired. Decent form.

Floor Press + Pendlay Rows
135x5
165x5
180x5
Got 5 fair easily, good for 1 more.

Energy Pre: 3/5 Intra: 3/5 PWO: 3/5

Fri Oct 12 (4:43-5:53) BW: 178.8

Box Squats
135x5
185x5
225x5
Decent, hips a little sore... hmmmm

Military Press
75x5
95x5
115x5
140x3
125x10
Felt fairly strong on these.

Deadlift
135x5
225x3
315x3
365x1
405x3
365x10
No psych up or chalk. Got 10 reps in a row, but didn't felt particularly strong today.

Hanging Leg Raises
3x10
Surprisingly easy due to chin up bars being taken and have to wait for spot to open up.

Sun Oct 14 (2:50-3:30) BW: 179.2

Bench Press
95x5
135x5
165x5
185x3
210x3
190x11
Didn't have my nonslip mat today... bench is slippery as fawk and can't get any type of arch or leg drive going.

DE Squat
205x2x8
Good! Form still doesn't feel like second nature yet, need more practice and squatting.

Kroc Rows
45x10
65x10
85x25
25 reps in a row on both arms.

Energy Pre: 3/5 Intra: 3.5/5 PWO: 3/5
Great Workout overall!

[Pazienxa]

Wed Oct 17 (10:55-11:35) BW: 179.6

Box Squats
135x5
185x5
225x5
275x1 Conf: 7
305x1 Conf: 7
275x10 Conf: 7
Very tough, really focused on initiating movement with hips, form still can use lot's of work.

DE Bench
8x3@150
Great speed, but misracked on last set and left pec felt a bit strange...

Floor Press + Pendlay Rows
135x5
155x3
175x3
195x3 PR
Left pec feels a bit odd when pushed out the 3rd rep, it was easy tho.

Energy Pre: 2.5/5 Intra: 2.5/5 PWO: 3/5
Felt better after workout than before workout.

Fri Oct 19 (11:45-12:35) BW: 179.2 Sleep: 12:45-7:30

Goodmorning Squats
85x5
105x5
125x5
First time, very easy but hammies were sore immediately afterwards lol...

Military Press
75x5
95x5
115x5
135x1
150x1 Conf: 10 | Previous 1RM, flew through the roof.
135x10 Conf: 10 | Rep PR
Felt very strong on these today, queued myself to drive through with quads

Deadlift
135x5
225x5
275x3
315x3
365x1
405x1 Conf: 8 | HUGE Open grip PR
430x1 Conf: 7
385x6 Conf: 6
Mainly focused on getting that 405 open grip, everything else after that was gravy really.
Did 385 without touch and go, much harder...

Energy Pre: 3.5/5 Intra 3.5/5 PWO: 3/5
Great intensity today

Sun Oct 21 (3:00-3:25) BW: 179.4 Sleep: 12:00-8:30

Bench Press
95x5
145x5
175x5
200x1
220x1 Conf: 8
200x4 Conf: 8 | Left pec acted up again on 4th rep.
Next week is reload, will be doing prehab and lots of stretching, hopefully nothing serious. Doesn't hurt when I stretch or move right now.

Kroc Rows
50x10
70x10
90x20 PR

Skipped DE Squats today... all the squat racks were taken by newbies learning Oly-Lifts and didn't felt like waiting around and after bench, didn't feel all that great.

Energy Pre: 3/5 Intra: 3/5 PWO: 3/5

[Pazienxa]

Last week was midterm week so deloaded and lifted twice at maintenance level. Came back this week feeling weak as hell. Second time that this has happened after deloads. Previously on Madcow, I was hitting a PR literally every week so deload was helpful to as to not burn out, but now on a periodized program, probably won't benefit and instead have adverse effects.

Since I tng on deadlift, I started doing them on a slight deficit at 1.25-1.5", height of a 45 plate to compensate. Hate resetting as I lose a lot of tightness. Chest doesn't hurt anymore but still can't flat bench. Will probably run floor press as a primary movement and work around the injury and monitor on a week to week basis.

In back-off sets, I will be following a In-A-Row protocol in which I will stop when I cannot do another rep without resetting by taking a breather. This will ensure I don't take any to failure and definitely know I have at least 1 rep left in the tank, making it easier on recovery.

Wed Oct 31 (2:50-3:30) 5/5 BW: 178.6 Sleep: 9:30-7:00

Box Squat
135x5
185x5
225x5
295x5 Conf: 6, pretty tough, felt a lot weaker after deload
265x8 Conf: 7, following IAR protocol. 2-3 left in tank

Incline Press
95x5
115x5
135x3
115x5
115x5
Royally suck at incline, like 30lb weaker than my military press

Floor Press
115x5
135x5
Still a bit of pain in chest, not yet 100%

Pendlay Row
115x5
135x5
165x5
185x5

Prehab: Flyes 2x20@5
A bit of pain near lower portion of movement

Energy Pre: 3.5/5 Intra:3/5 PWO: 3/5
Deload really blows... feeling weaker all round. Not really sure how to approach bench...

Fri Nov 2 (11:45-12:30) BW: 178.4 Sleep: 12:45-7:30

GM Squats
95x5
135x5
Slow and controlled, using these as a warm-up.

Military Press
75x5
95x5
115x5
135x5 Conf: 7, Good, but needed better WU, not quite ready for this
120x15 Conf: 8.5 IAR protocol, felt very strong

Deadlift 1.5" Deficit
135x5
225x3
275x3
315x3
370x5
370x5
370x5 Conf: 8, awesome speed off the floor, all reps IAR.

Ab Pulldown
60x15
70x15
80x15
Did these on lat pulldown machine, pretty awkward

Energy Pre: 3/5 Intra: 3/5 PWO: 3.5/5
Felt more alert after workout.

Sun Nov 4 (3:00-3:40) BW: 179.8 Sleep: 12:15-8:45

Floor Press
95x5
115x5
135x5
135x6
135x6
135x6
Still have pain in pec when tried to flat bench with the bar. Will be using floor press as a main movement.

DE Squat
12x2 @ 205
Moved it like an empty bar.

Kroc Rows
50x10
70x10
90x20
Tougher than 2 weeks ago, bench height was off, threw me off a bit.

Hanging Leg Raise
3x10
Was able to do these without pain in chest.

Prehab Flyes 2x20@5
Not more pain doing these

Energy Pre: 3/5 Intra: 3/5 PWO: 3/5

[Pazienxa]

Wed Nov 7 (4:10-4:50) BW: 178.4 Sleep: 10:30-7:00

Box Squat
135x5
185x5
225x3
275x3
315x3 Conf: 8 Good! Felt stronger this week than last
285x6 Conf: 7 Following IAR, these were hard

Incline Press
95x5
115x5
135x5
135x5
135x5 Pecs still hurting a bit.

Supersetted with Pendlay Rows

Pendlay Rows
95x5
135x5
165x5
185x5
205x5 Fairly easy, increasing weight next week.

Seated Rows
120x10
140x10
160x10
Much better form than last time's 200, which had a lot of body English.

Energy 2.5/5 Intra: 3/5 PWO: 3.5/5

Fri Nov 9 (11:45-12:35) BW: 179.6 Sleep: 11:20-8:20

GM Squat
95x8
135x8
Done for warm up

Military Press
85x5
105x3
125x3
145x3 Conf: 6.5 Hard... just not feeling properly warmed up
130x10 Conf: 7 Felt weaker this week, possibly due to incline on Wed? Will be dropping these to flat benching again.

Deadlift (-1.5" deficit)
135x5
225x3
275x3
315x3
345x1
390x4
390x4
390x4 Conf: 8.5 Felt awesome.
Taped sets, form is off... right arm has jerking motion prior to lift and when locking weight, right arm is further to the side? Will be fixing these.

Hanging Leg Raise
3x10 Fairly easy

Energy Pre: 2.5/5 Intra: 3/5 PWO: 2.5/5

Sun Nov 11 (11:37-12:17) BW: 180.4 Sleep: 12:00-8:15

Floor Press
95x5
145x5
145x5
145x5
Was supposed to be 6 reps, no more pain during sets. Will start flat benching on Wednesday.

DE Squat
10x2 @ 215
Good, pretty explosive, form decent

Kroc Rows
50x10
70x10
90x21 1 Rep PR... but not getting any stronger on these.

Shrugs
135x10
185x10
225x15
First time doing these.

Energy Pre: 3/5 Intra: 3/5 PWO: 3.5/5
Typical early morning workout. Average intensity. Felt better after workout at home. Tried new DL and Sumo DL form, much better, DL looking up.

[Pazienxa]

Wed Nov 14 (2:42-3:27) BW: 179.8 Sleep: 12:15-7:00

Box Squat
135x5
185x5
225x5
275x5
325x1 Conf: 8 Speed off box was decent, mid-top very strong
290x7 Conf: 8 IAR Protocol, felt better than last week's 285

Bench Press
Barx10x2
75,95,115x5
First time benching in 3 weeks, no pain, form is still there. Will be benching 2x/week using 5x3.

Pendlay Rows
95,135,165,185,210x5
Prob have to periodize these, can't do linear progression on these for much longer.

Seated Rows
150,160,170x10

Hanging Leg Raise
3x10

Pre/Rehab
Flyes 2x15 @ 7.5
Cuban Press 2x15 @ 10

Energy Pre: 3/5 Intra: 3-4/5 PWO: 3.5/5 Stress: 7/10
Great workout, very happy I can bench again.

Fri Nov 16 (11:35-12:25) BW: 180.8 Sleep: 12:00-7:00

GM Squat
95,135x8

Military Press
75,95,115x5
140x1
155x1 Conf: 8
140x7 Conf: 8 Rep PR and still had 1 left in the tank.

Deadlift (1.5" deficit)
405 3x3 Conf: 8
Less arm jerk, right arm also less extended, relaxed upper back more.

Hanging Leg Raise
3x12

Energy Pre: 4/5 Intra: 3.5-3/5 PWO: 3/5 Stress: 7/10
Felt awesome pre workout, but missed timed meal and became quite hungry during workout.

Sun Nov 18 (2:30-3:10) BW: 181.6 Sleep 10:00-7:00, 11:30-12:30

Bench Press
115x3
135 5x3
No pain. No power... will be building up slowly

DE Squat
225 8x2
More explosive as sets went on. Last set was most explosive

Kroc Rows
40, 60x10
80x30
30 reps in a row. Pretty good

Shrugs
135, 185x10
225x20
Easier than last week's set of 225.

Energy Pre: 3.5/5 Intra: 3/5 PWO: 3/5 Stress 7/10
Headache entire day yesterday, slept a crapload. However, still felt pretty good today.

[Pazienxa]

Wed Nov 21 (2:40-3:27) BW:180.4 Sleep: 12:15-7:00, 11:00-11:50

Box Squat
135x5
205x3
255x3
295x1
335x1 Conf: 8.5
275x8 Conf: 8 Kinda lost balance on 3rd rep and messed up rhythm.

Bench Press
145 5x3 Good, but strength isn't there

Pendlay Row
95x5
135x5
165x5
195x5
215x5 Wow, was expecting a tough triple, but got 5 easier than last week's 210.

Seated Rows
160x12
170x10
180x8

Hanging Leg Raises
3x12

Energy Pre: 3/5 Intra: 3-4/5 PWO: 2.5-3/5
Awesome intensity. Had ~1900 calories before workout...

Fri Nov 23 (11:40-12:30) BW: 181.6 Sleep: 12:15-8:45

GM Squat
95x8
135x8
Done as warmup

Military Press
75x5
95x5
115x3
135x1
150x3 Conf: 8 Good, very slight struggle at lockout on 3rd rep
125x10 Conf: 8 10IAR fairly easily

Deadlift
425 2x3 Conf: 8.5 Started practicing relaxing upper back more. Need to squeeze glutes at lockout rather than extending shoulders backwards.

Ab Pulldown
80 3x12

Energy Pre: 3.5/5 Intra: 3.5/5 PWO: 3/5
Had trouble engaging abs during deadlifts, grip felt weaker today. Back wasn't fully recovered from Day 1's.

Sun Nov 25 (2:10-2:30) BW: 181.4 Sleep: 11:15-7:00

Bench Press
155 5x3
Couldn't get into good positioning today. Entire body felt stiff

Random prehab stuff: DB Flyes, Cuban Press, face pulls...

Skipped 2/3 of planned workout today. Finals coming up in 2 weeks, really feeling stressed and studying 8-10hrs a day, quite draining.

Energy Pre: 3/5 Intra 2/5 PWO: 2.5/5

[Pazienxa]

Wed Nov 28 (2:50-3:35) BW: 181.8 Sleep: 12:20-6:50

Box Squats
135x5
205x3
255x3
295x1
345x1 Sat down on box and didn't count it.
345x1 Conf: 7.5 Better, but much harder as a second attempt. Didn't do back off.

Bench Press
160 5x3
Easy, but still not very comfortable pushing too hard.

Pendlay Row
95x5
135x5
165x5
185x5 Felt like nothing... super strong/explosive

Ab Pulldown
100 3x10

Energy Pre: 3.5/5 Intra: 3/5 PWO: 3/5

Fri Nov 30 (11:45-12:35) BW: 182.6 Sleep: 12:15-8:15

GM Squat
95x8
135x8
Done as warmup

Military Press
75x5
95x5
115x3
135x1
155x1 Conf: 7.5 Good, need to keep body tighter. Press doesn't like being first exercise of the day.
135x10 Conf: 8 IAR. Decent, felt a little light headed half way through

Deadlift (-1.5" Deficit)
135x3
225x3
275x3
315x3
365x1
405x1
445x2
445x2 Conf: 10 Destroyed it... felt powerful

Ab pulldown
100 2x10

Energy Pre: 3.5/5 Intra: 3/5 PWO: 3/5

Sun Dec 2 (10:45-11:00/11:20-11:30) BW: 182.4 Sleep: 11:15-8:30

DE Squats
225 9x2
Easy, very explosive. Did better hip mobility and was able to squat wide easily.

Cuban Press
7.5x10
10x10
Waited 25 minutes for a bench...

Bench Press
165 5x3
Easy, good leg drive, still can't lower weight fast enough to get a good stretch reflex.

Energy Pre: 3/5 Intra: 3/5 PWO: 3/5

[Pazienxa]

Wed Dec 6 (11:30-12:05) BW: 181.8 Sleep: 1:15-7:45

Box Squats
135x5
185x3
225x3
275x2
315x2
355x1 Conf: 9 Awesome, better than 345 last week. Peaking nicely, felt strong all around.

Bench Press
170 5x3
Arch could have been better

Cuban Press
10 2x15

DB Flyes
7.5 2x20

Energy Pre: 3/5 Intra: 3/5 PWO: 3/5 Stress 9/10 ECE207 Final Tomorrow

Friday Dec 8 (3:52-???) BW: 182.4 Sleep: 12:45-8:15/10:00-11:00

GM Squats
95x8
145x8
Done as Warmup

Press
75x5
95x5
115x3
135x2
160x1 Conf: 8.5 Good! No sticking point, think 135x2 instead of 1 better warmed me up.

Deficit Deadlift (-1.5")
465x2
No problem, but looking at vid there was quite a bit of overextension. Will definitely have to work on form after testing week.

Energy Pre: 2.5/5 Intra: 2.5/5 PWO: 2.5/5 Stress 10/10
Worked out after Calc final, felt like boiled crap...

[Pazienxa]

Sat Dec 15 (2:20-3:35) BW: 182.6

Box Squat

Attempt 1: 315 - Very Explosive and fast
Attempt 2: 340 - Easy as well
Attempt 3: 365 - Good! Pause was good and quite a bit left in the tank.

Had much more left in the tank but since switching to free squats soon going all out here doesn't make much sense.

Press

Attempt 1: 145 - Easy
Attempt 2: 160 - Not good, struggled... harder than during week 6. But form much better.
Attempt 3: 175 - Got about 2" off chest and failed...

Deadlift

Attempt 1: 430 - Easy
Attempt 2: 465 - Easy
Attempt 3: 495 - HUGE PR... First time maxing out on deadlift, but barely a struggle.

Energy Pre: 3/5 Intra: 3-2.5/5 PWO: 2.5/5

2nd Back in Vancouver and didn't eat enough at all. Took 1MR pre workout and didn't do jack.
Energy began dropping off significantly during press and by deadlift, was feeling hungry and cold.
Also forgot MP3 player today and had zero pump up or music during attempts.
Considering circumstances very happy with turnout.
Only missed lift was 175 on press, simply wasn't strong enough and last press workout was more than a week ago, peaked too early, will know better next time.
Will definitely have to eat more...

Will start bench pressing next week, chest is probably 100% healed now.