1/29
Just had the idea to start a log for this new program… Only thing is I’m already 1 week into the challenge… Welp better a bit late than never. I’m going to put physique photos at the end of every week because I’m curious to see a before and after of the 3 month challenge for myself, hopefully any results I get will inspire anyone else to try this out as well.
FYI: for the conditioning options Wendler gives I chose the one where I walk 2 miles for 4 days a week.
Here’s a summary of the week -
Monday:
Overhead press
5 repsx55LB
5 repsx65LB
5 repsx70LB
Bench press:
5 sets of 10 at 70 LB
Assistance:
5 sets of 10 on rows machine with 75 LB
3 sets of the with 15 LB on bicep curls
3 sets of 10 of tricep pushdown with 30 lb
3 sets of 10 with face pulls 5 lb
Tuesday:
Deadlift:
reps 5x155:B
reps 5x180LB
reps 5x200LB
Squat:
5 sets of 10 reps at 90 pounds
Assistance ab wheel 5 sets of 10 reps
MAN this exercise killed my abs even though I could Barely do any reps and BTW I did this kneeling too, I could barely do a set and a half. So I think I’m just gonna try to do a set next time and when my core is too tired to do them well I will do some decline situps for the rest of the 4 sets. Overtime Ill work my way to doing more and more ab wheel reps
Thursday:
Bench Press:
5 repsx90 LB
5 repsx105 LB
5 repsx120 LB
Overhead press: 5 sets of 10 at 45 LB
Assistance:
Chin ups 5 sets of 10 reps
Man these were though, I could only probably do like 5-6 chin ups in a row max, I think I did around 20 and did the rest of the reps as lat pulldows with 52.5 pounds on it (this is what wendler says to do if you can’t do all the chin ups.) I also plan to increase the number of chins I do over time
3 sets of the with 15 LB on bicep curls
3 sets of 10 of tricep pushdown with 30 lb
3 sets of 10 with face pulls 5 lb
Friday:
Squats:
5Repsx115LB
5Repsx135LB
5Repsx150LB
For some reason I was super afraid that I wouldn’t be able to hit the 5 reps on the 135 and the 150 so I think I used crappy form when I didn’t use my quads as much to MAKE SURE I did. Maybe this explains why I felt like my quads weren’t activated at all after these reps, but anyway I have to make sure this doesn’t happen again.
Deadlift
5 sets of 10 reps at 120 pounds This felt like nothing to be completely honest, it was more cardio than strength training.
Assistance work:
Leg raises 5 sets of 10 reps My core must be very week because I struggled to do more than 7 in a row of these. I did maybe 15-20 total and did the rest of the reps as decline situps (again I plan to work up to doing more and more leg raises but when my core becomes too tired to do them I will fill in the reps with decline sit ups.
Summary of the week + Photos:
I’m honestly not sure how much to eat at this point, I’ve been eating between 3200 and 3500 (usually towards the higher end) for about a month now and although I haven’t been weighing myself too often (that’s my own fault) I am staying at around 170 LB. I feel like I should eat closer to 3700 but am a bit cautious to do so. So I’m gonna eat at 3600 every day for a week and write down my weight every day to see how it responds. Anyway about the program, I’m liking it although I feel like it is a bit light on bench and deadlift, but I’m gonna be patient and wait for when the program increases the weight. Anyway here are the photos: