MeeesterNiceGuy's Training Journal 2012!

[MeeesterNiceGuy]

Will use this to keep track of my training. Going to the gym now. Will update later with my lifts.

[MeeesterNiceGuy]

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]

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]

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]

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]

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]

01/25/2012 - 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]

01/28/2012 - 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]

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]

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]

02/03/2012 - 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]

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]

Deload week:

OH:

Bar x 10
65 x 10
95 x 8 x 4

Dips

5 x 10

[MeeesterNiceGuy]

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