T Nation

Pedro Campos Training Log


#1

Hello guys, I am Pedro Campos. I am going to be keeping a log on here if I remember to post...laziness is a thing after all. I will be posting my workouts as videos because...well that seems easier for me since I already upload videos anyhow.

Currently I am running 5/3/1 by Jim Wendler. I am running the simplest strength variation. It mostly consists on focusing on compound movements.

The workout for today was

Bench:
45%130X5
55%160X5
65%185X5
75%215X5
85%245X3
95%270X2

Incline Bench:
65%160X5
75%180X5
85%205X5

Pendlay Row
65%145X5
75%165X5
85%185X5

Upright Row
90X10
90X10
90X10

Machine Curls:
80X10
80X10
80X10

Tricep Machine Extensions:
100X10
130X10
130X10

My current stats are:

Overhead Press:160
Bench Press:290
Squat:480
Deadlift:435

Semi-Main Lifts:
Front Squat:340
Straight Leg Deadlift:320
Incline Bench:245
Close Grip Bench:270
Pendlay Row:220
Squat Clean (I do these 5/3/1 style):235

My Wendler maxes are a bit higher, but my true maxes are not that high yet.

I will try to be consistent with posting on here, but I mostly just upload stuff to YouTube.

You can watch the main lifts on the video below, I do not film the entire workout as my accessory movements never really change or increase in weight/reps.


#2

Updates

Ok, so I have a few workouts to post here. I have not posted in a while.

I will start with last week’s Friday workout My OH press day. It was my 1’s week of the Wendler Program:

OH Press 175 Training Max
75X5
90X5
105X5
120X5
130X3
150X5 (not much better than last time I did 150 for reps)

Close Grip 295 Training Max
180X5
205X5
230X5

Pull UP
BodyweightX18

DB Row
100X8
100X8
100X8

Face Pull
90X10
90X10
90X10

Curls
35X12
35X10
35X10

Tricep Extension
60X10
60X10

Tricep Extension (Different version)
90X15
90X15

Overhead Press and Close Grip Clips:


#3

Deadlift day of 5 3 1 1s week.

Cleans: 235 Training Max
100X5
120X5
140X5
160X5
180X3
205X1

All were done with pretty bad form lol.

Deadlifts 485 Training Max
250X5
245X5
285X5
330X5
375X3
415X4

Front Squat 365 Training Max
215X5
230X5
280X5

Leg Extensions
250X15

Calves 275X18

Glute Ham Raise: (I think the black band is like 50 pounds resistance. Also these were tough, otherwise I would have done about 8 reps per set.
black bandsX5
Black BandX5
Black BandX5
Black BandX5

KettleBell swings:
56X10
56X10
56X10
56X10
56X10

Clips of Cleans Deadlift and F. Squat:


#4

New Cycle of 5/3/1 starting over at 5’s week. I did not take deload, although I would have if I was working or feeling really beat up. I wanted to add additional stress to my body before taking a deload though.

Starting off with squats

Squats Training Max 545 (beginning to think this is too heavy)
175X5
225X5
270X5
320X5
370X5
420X6

Straight Leg Deadlift training Max 340
170x10
185X10
215X10 My Ham Strings were shaking at this point and they actually are still sore. Those squats and deadlifts killed my legs.

Leg Extensions:
225X12
225X12
225X11 Ran out of juice

Leg Curl
80X15
80X13
80X11 Tried going for reps today

Calves
300X10
300X10
300X10

Abs Bicycle kicks for about a minute

Clips of Squats/strt leg deads:


#5

Bench Day

Bench Training Max 320
105X5
130X5
160X5
190X5
220X5
245X7

Incline 270 training max
135X10
150X10
175X8 Triceps gave up

Pendlay Row 245 training Max
125X10
135X10
155X10

Upright Row
90X10
90X10
90X10

Machine Curls
80X10
80X10
80X10

Tricep Machine
120X15
140X12
140X10

My triceps are giving me issues on bench. Weakness?

Clip of Bench:


#6

Bench Day

Bench Press 320 Training Max
105X5
130X5
160X5
190X5
220X5
245X7

Incline Press 270 training Max
135X10
150X10
175X8 Triceps died

Pendlay Row 245 training Max
125X10
135X10
155X10

Upright Row
90X10
90X10
90X10

Machine Curls
80X10
80X10
80X10

Machine Tricep Ext
120X12
140X12
140X10

Clips