Luke's 531 Log (Geneswest version)

[95Luke]

WELCOME TO MY LOG

So I have decided to write a log to keep better track of my lifts and keep myself on track.The program I will be using is Wendler's 5/3/1, modified by Geneswest. (link:http://forum.bodybuilding.com/showth...hp?t=155460263) I have used this program before and made some good gains but have dropped off and lost quite a lot of strength due to real life commitments for the last 1-2 months.

I plan to restart it from the beginning and hit some decent PRs as I get back on the bulk. This log will contain videos from my sessions and progress pics, as well as my caloric intake each day and the occasional food pron. All weights will be in KG.

Starting Body weight/Goal Body weight
66.1/75

Starting Lifts/Goal lifts
Squat: 100/140
Bench Press: 75/100
Deadlift: 120/160
Over Head Press:50/75

Starting Pics

Front relaxed


Back relaxed

(photos taken with potato, will get better quality promise)

My starting macros will be
360 carbs/180 protein/70 fat = 2790 calories

One day I'll make it

Let the gains begin!

[95Luke]

Day 1

Weigh in:66.1kg

Chest/Tris

Bench Press(Testing max's for each main lift during first week)

20x10
40x5

60x2
70x1
80x1 (failed =( max was 85kg before)
75x1

Incline DB Press

20x5

25x6x3

(I will be using the rep range 3-6 and upping the weight each time i hit 3x6, starting from 3x3 each time I go heavier)

Incline DB Fly

10x10x3

Overhead DB extension

12.5x8x2

Ez Bar Skullcrushers superset with close grip bench

22.5x10 - 22.5x10 x2

Easy session, will be going easy till I begin the program as I'm currently just finding out what my max lifts are as of now. Annoyed that I've lost 10kg off my bench, I'm sure it will come back quickly though. Feels good to get back into it! No vid or macros from today, only decided to make the log after my session pics in op are from tonight though. Looking forward to back day tomorrow

[95Luke]

Day 2

Back/Bis

Deadlift (Testing max's for each main lift during first week)

20x10
60x5

80x2
100x1
110x1
120x1 (failed.. max was 135 before)

Chin ups neutral grip

11
9
6 (needed more rest between last two sets I think)

Seated Row (plate loaded)

40x12
50x12
80x12
100x8 PR (weight and reps pr)

Widegrip Lat pulldown

43x12
61x5 (too heavy form was compromised)
52x8

Face Pulls

43x12
50x12 PR(weight and reps pr)

DB Curls

15x9
15x8

Good session besides the weak deadlifting, I expected it though seeing as I tweaked my back around the same time my lifting/eating messed up a month ago or whatever. Happy with my seated rows and face pulls, never gone that heavy didn't think I would have gained strength there.

Vid of 110x1, and 120x1 attempt.. -25kg on my old max -.-



Back pic from today



Calories for today
2950/2790

Went over, was starving. Have a feeling I'm going to need around 3k to bulk.

[DanCutter]

In on this log, wishing you the best of luck manggggg

[95Luke]

In on this log, wishing you the best of luck manggggg

Thanks dude

[95Luke]

Rest day today, worked 9-3 pretty slack.

Came home to enjoy some home made protein bar though! 7g carb 7.5g protein 2g fat per peice

[95Luke]

Calories for today

2740/2790

[95Luke]

Having another rest day... Worked 9-4:30, moved heavy stock all day (treadmills, cross trainers etc). Exhausted.

[95Luke]

Shoulders

OHP (Testing max's for each main lift during first week)

20x8
30x5
40x2
50x1
55x1 tied PR
60x0 (failed)

DB OHP

20x5
22.5x5
25x4
22.5x5

Lateral DB raises

12.5x8
12.5x7 (Slightly too heavy, going to drop weight to 7-10)
7x12

Seated cable Face Pull

36x12
50x12
64x10

DB rear delt fly

6x12
6x12
6x12

DB Farmer Walk

30kgx20mx2 PR

Happy with OHP max as of now, didn't expect it to be as strong as it was 2 months ago (tied pr). Tried out heavy lateral raises but they didn't quite feel right so going to drop it lighter for now. Also tried seated face pulls, they felt good and let me go heavier. Farmer walks were decent too, may do them every second shoulder day.


Calories
2813/2790

[95Luke]

Legs

Squat (testing max's for each main lift during first week)

20x10
40x5
60x3
80x1
100x1
105x0 (failed, max was 120 before)

SLDL

20x10
40x12
40x12
55x5
60x5 (jump to this weight next week)

Leg press

160x5
220x10
220x10
160x5

Standing calve raise (holding DB, single leg)

25x12
35x12
40x12

Leg extension SS Leg curl

52x12 - 43x12
52x12 - 43x12

100x1 and 105x0 attempt



Wheels at the moment...



Alright session, hip flexors had some pain in them and lower back was little sore after that 105 attempt, probably because havent maxed in a while. -20kg on my squat max.. Keen to get it back up although I don't think my back is 100% still, hopefully the extra food I'm eating helps. Finally get to start 5/3/1, keen to hit some PRs in the coming weeks/months.

[95Luke]

Max testing complete

Bench: 75
Deadlift: 110
OHP: 55
Squat: 100

So I lost a bit on some lifts, but now its time to smash old PRs and gain some mass while doing it.

5/3/1: Who was CNS version will begin today, starting with bench press. Will update log later today, about to go smash some chest!

[95Luke]

Bench 5+ (1)

Bench Press

20x10
40x5

42.5x5
50x5
57.5x13

Incline DB Press

20x5
25x7
25x7
25x7

Incline Cable Fly

14x15
14x15
14x15

Close Grip Bench Press

40x12
40x12
40x12

Bench dips (slow and controlled)

12
12

Overhead DB extension

10x6
10x6 (felt really weak compared to last week, although tris felt pretty fried by now)

Chest Press

43x12
43x12

Oblique Twists (medicine ball)

10kgx20
10kgx20

Side Bends

20kgx20
20kgx20



Good session chest felt really pumped after incline press and flys, although triceps were completely screwed. 13 reps is about what i expected for my 5+ set, could have gotten more but didn't want to go all out straight up and have doms for a week. Deadlifts tomorrow, back still feels tight from squatting hopefully some foam rolling will help me out.

[95Luke]

Calories

3200/2790

Ate more today, felt like I needed it. Weigh in is tomorrow I'll re evaluate my macros then.

[geneswest]

I reckon you could add 10kg on your bench instantly with changes to your set up and form. have you tried arching your back more, squeezing your upper back, ensuring shoulder blades are firm on bench, have only your toes on the floor and drive your heels towards the ground as you press, tuck your elbows in more?

[95Luke]

I reckon you could add 10kg on your bench instantly with changes to your set up and form. have you tried arching your back more, squeezing your upper back, ensuring shoulder blades are firm on bench, have only your toes on the floor and drive your heels towards the ground as you press, tuck your elbows in more?

Appreciate you coming to my thread, my back isn't arched fully I don't think, should I try to arch literally as much as I can? I squeeze my shoulders but I feel them move sometimes as I bench (loss of tension probs). I have my feet flat, I always though drive with heels=drive with heels flat? I'll try with more tucked elbows next also. Cheers.

[geneswest]

Appreciate you coming to my thread, my back isn't arched fully I don't think, should I try to arch literally as much as I can? I squeeze my shoulders but I feel them move sometimes as I bench (loss of tension probs). I have my feet flat, I always though drive with heels=drive with heels flat? I'll try with more tucked elbows next also. Cheers.

Try and create a bigger arch but don't sacrifice tightness for a bigger arch. Subbed thread, good luck with future progress!

[95Luke]

Try and create a bigger arch but don't sacrifice tightness for a bigger arch. Subbed thread, good luck with future progress!

Alright I'll give it a shot next bench session for sure. Thanks man, I'll do you proud!

[95Luke]

Weigh in:66.7kg

+0.6kg

I was hoping for around there, this bulk won't be clean. I want serious gains and don't mind cutting a bit later on. Resting today, doms in legs and some soreness in lower back, don't think it's worth deadlifting today.

[95Luke]

Deadlift 5+ (1)

Deadlift

20x10
60x1

65x5
75x5
85x5+ (11) I stopped here even though it was super easy because I didn't want to go full re tard and screw my back again

Chin ups (hammer grip)

10
7
8

Pendlay Row

20x10
30x12
40x8
40x5 (first time doing these in a while, will start from 40x5x3)

Wide grip lat pulldown

52x8
52x8 (felt really uncomfortable, swapped to other lat pulldown)

Lat pulldown

70x8 (much better)

Seated Row (single arm)

20x12
45x6

DB Curls

15x12 PR
15x9

DB Preacher

8x12
10x10



Good workout, deadlifts felt alright, really easy.. (pb was 112.5x10 before) but still need to perfect form obviously (hamstrings were still supppper tight from legs other day, kinda messed up my form), taking it easy though for now. Really happy with 15x12 db curls (lol), hopefully stronger biceps carry to better back workouts. Also plan to get back into pendlay rows, hopefully I can get the form down pat and hit some prs on that too.

Calories

2800/2790

[Jancl57]

in

when did you start lifting?

[95Luke]

in

when did you start lifting?

I've had a gym member ship since late 2011, but was a waste of time till the start of this year (finally learnt how to eat and train). Was 57kg in jan with weak as hell lifts so id say since then.

[95Luke]

Shoulders

OHP

32.5x5
37.5x5
42.5x5+ (9) almost snapped my sht up 6th rep lol, arms went too far behind head you can see it in vid

DB Lateral Raises

7x12
7x12
7x12

DB OHP

22.5x6
22.5x6
22.5x6

Face Pulls superset DB Shrugs

43x20 - 17.5x20
50x12 - 17.5x20
36x20 - 17.5x20

Rope Tricep Pulldowns

36x16
36x12



Good workout, 9 reps is alright wanted 10+ though. Hit 22.5s for 6 which was goal, x7 next week. Forgot to do paused bench again -.- Face pulls and triceps felt off today not sure why.. Trained with gf she put up 20kg ohp for her first time doing it.

[95Luke]

Legs

Squat

20x10
40x5

57.5x5
67.5x5
77.5x5+ (8) Had to stop at 8 even though my legs weren't really fatigued at all, my right quad had pain shooting up it and hip flexors were hurting... I can't seem to get rid of this problem any input would be nice..

SLDL

60x12
60x12
60x12

Leg Press

240x5 Again.. Hip flexor was really hurting me, same leg that my quad was hurting too, wtf is going on -.-

Calf Press (on leg press)

120x20
160x12
200x12
240x10

No vid from today, phone died as soon as I got to gym even though it had 20+%

Shtty workout, top set of squats was easy, could have put out 12+ if I wasn't getting this annoying as fk pain, my lower back, hip flexor or quad almost always hurts... Really starting to get annoyed. Leg press is pretty much the same story, every time I use it I get pains in my hip flexor... SLDL felt pretty strong though. Next leg day I'll post a form check vid...

[95Luke]

Sorry for no updates, had some stuff come up and also backs playing up again. Went into physio today and apparently my lower back is so tight it's basically seized up lol. Going to let log die while I sort my problems out. Will possibly create a new one around the new year.