T Nation

Shows Signs of Weakness


My wake up call came when I stepped on the scales at 277lbs. I changed my eating habits and dropped to 190. Now it's time to pack on some muscle and finish off the fat as well. Never really had a solid program before, but it's time to change that and start a slightly modified version of Wendler's 5/3/1.
I'm 29 years old, 6'0" tall and weigh 190-194lbs depending on the day.

I just finished cycle 2 week 2 and feel much stronger and balanced. Will probably update this once a week or so and will appreciate any feedback, suggestions or questions.
7/01/13: Squat:305 Dead lift:305 Bench:240 OHP:130 Cleans:170
7/30/13: Squat:315 Dead lift:335 Bench:260 OHP:145 Cleans:175


Ok so here is a rundown of cycle 2 so far.
Week 1
Day 1 8/6/13:
Squat- 185x5, 215x5, 245x9
Paused squats- 57% 1RM=185lb 4x8
Neutral grip pullups superset with squats 8,6,6,5,5,3,3,3,3
Meadows rows- 35lb x10, 45-4x10
80yd hill sprints x10

Day 2 8/8/13:
Dead lift- 195x5, 225x5, 255x10
Press- 85x5, 100x5, 110x11
Good mornings-85x10, 100x10, 110x10
Press work- 95lb x10,4,4,6,7
Fat grip curls- 67lb x15,5,10
Hanging leg raises 4x12
(Super set GM,press,curls and hanging leg raises due to being short on time)

Day 3 8/10/13:
Cleans- 105x5, 120x5, 135x13
Bench- 150x5, 175x5, 200x11, 150x18
Snatch grip high pull- 155x7(form was off) 135x10,10 145x10
Hang cleans-145x5,5,5
(Super set SGHP,Dips and HC)

Notes:Felt strong and fresh after the deload week also had to super set most accessory work due to time constraints.


Week 2 day 1 8/12/13:
Squats- 200x3, 230x3, 260x5(All the weights felt really heavy today)
Paused squats 60% 1RM 190lb- 4x8
Neutral grip pullups super set- 8,6,6,4,4,4,4,4,4,4,3
Rows- 135lb x 7,5,7,7
Meadows rows- 45lb x10,10,10
One softball game

8/13/13: Two softball games

Day 2 8/14/13:
Dead lift- 210x3, 240x3, 270x9
Press- 90x3, 105x3, 120x8
Good mornings- 95lb- 4x10
Press- 95lb- 4x8
Fat bar curls- 67lb- 4x10
Hanging leg raises- 4x12

Day 3 8/15/13:
Cleans- 110x3, 125x3, 140x9
Bench- 165x3, 185x3 210x9, 165x16, 135x9
Pullups super set- 5,5,5,5,4
SGHP-135x10, 145x8,8
Hang cleans-135x7, 145x6,4
Hill sprints x10
All accessory work super set and 1min rest between rounds.


Week 3 day 1 8/17/13:
Squat- 215x5, 245x3, 275x6, 225x8
Paused squats 62%= 200lb- 4x8
Neutral grip pullups super set-8,6,6,5,4,5,5,4,4,5
BB Rows- 140x7,6,7,7
Meadows rows-47.5lb-10, 52.5x10, 55x10,10

Day 2 8/19/13:
Dead lift- 225x5, 255x3, 285x6
Press- 100x5, 110x3, 125x7
Good mornings-100x10, 110x10, 125x10, 100x10,10
Press- 100lb: 8,8,8,6
Curls- 60lb+17lb bar- 10,10,9,6

8/20/13: Two softball games

Day 3 8/21/13:
Cleans- 120x5, 135x3, 150x5
Bench- 175x5, 200x3, 220x5, 185x12
Pullups super set- 5,5,5,5,5,5,4
Accessory work as super set:
SGHP-135x10, 150x7,6
Hang clean- 135x7,7,6


Cycle 3 Week 1

Day 1 8/29/13:
Squat- 195x5, 225x5, 250x9
Dynamic Effort Squats- 158x15,10,10,10
Weighted pullups super set +40lb- 4,4,3,3,2
Bent over BB rows- 135x8, 145x7,155x7, 165x5
I have to re-weld my pullup bar now for it trying to rotate down when I do neutral grip.

Day 2 8/31/13:
Dead lift- 200x5, 235x5, 265x10, 295x1, 335x1(PR 7/29), 355x1, 375x1, 385x1
OHP-90x5, 100x5, 115x10
EMOM OHP 115x3- 3 rounds
Deads felt really strong today so I went for the PR and smashed it. I knew it was going down when I pulled my previous PR conventional hand grip

Day 3 9/2/13:
Clean- 105x5, 120x5, 140x11, 185x1(PR), 195 fail
Bench- 155x5, 180x5, 205x10, 225x4
Only had time for I ain’t doing jack today plus a PR clean.
Went to the lake with some friends and jumped off a couple cliffs and showed off my back flip skills haha


Cycle 3 Week 2
Day 1 9/5/13:
Squat: 210x3, 240x3, 265x5
Dynamic Effort squat: 195-4x10
Weighted pullups Super set:40lb- 3,3,3,3,3,2
Barbell rows: 155x7, 165x7,6,7,7

Day 2 9/8/13:
Dead lift: 220x3, 250x3, 280x10, 345x1, 400x1 (PR)
OHP: 95x3, 110x3,120x10,155x1(PR),165x1(PR)
Hanging leg raises: 4x12
Good mornings: 110x10,120x10,155x10

Day 3 9/10/13:
Cleans: 115x3, 130x3, 145x11
Bench: 165x3, 190x3, 215x9, 235x3, 165x17
SGHP: 135x10, 145x6,6
Dips +40lb: 10,10,7
Hang clean: 135x7, 145x6,4
Accessory as a super set


Cycle 3 Week 3

Day 1 9/12/13:
Squat: 225x5, 250x3, 280x3, 315x1, 330x1(PR)
Dynamic Effort squat: 205-4x10
Chin-ups+40lb: 4,4,4,4,3,3,3
BB Rows: 165-4x6

Day 2 9/15/13:
DL: 235x5,265x3, 295x10
OHP: 100x5, 115x3, 130x9
Hanging leg raise: 4x12
Curls: 87- 10,10,6
OHP: 115-5,5,4

Day 3 9/17/13:
Cleans: 120x5, 140x3, 155x8, 200x1(PR)
Bench: 180x5, 205x3, 225x8, 275x1(PR), 205x11
Notes: Didn’t have time for any accessory work and felt 2 PRs were pretty good work. 275 had been hanging over my head for a couple years now and actually sidelined me for a year impinging my shoulder


Haven’t been updating my log like I should have been with a busy life at home and work. I think I have some time now to catch up. So here goes…


Cycle 4 week 1

Day 1 9/23:
Squat: 200x5, 230x5, 260x9
Weighted chins: +40lb 4,4,4,3
Rows 170x7,7,7,7,5
Dynamic squat: 215x10,6,6,6
My low back really hurt after those 260lb squats. I think I had too much bounce out of the bottom

Day 2 9/26:
DL: 235x5, 270x5 305x3 (back)
OHP: 95x5, 110x5, 125x9
Press: 105x 5,5,4

Day 3 10/1:
Cleans: 115x5, 135x5, 155x13
Bench: 160x5, 185x5, 210x12, 225x7
Hang clean: 155 4x7
Dips +40lb: 10,10,10,7


Cycle 4 week 2

Day 1 10/6:
Squat: 215x3, 245x3, 275x5
Weighted chins +40: 5,5,3,3,3,3
Meadows rows: 55lb 3x10

Day 2 10/8:
DL: 250x3, 290x3, 325-fail my back was still jacked up
OHP: 105x3, 120x3, 135x7, 170x1(PR)
Press: 120x 10,10,5

Day 3 10/10:
Cleans: 125x3, 145x3, 160x12
Bench: 175x3, 200x3, 225x9, 245x4
Went to the Chiropractor and was advised to stretch more and that my back was hurting due to tight hamstrings


Cycle 4 week 3:

Day 1 10/13:
Squat: 230x5, 260x3, 290x1
Weighted chins +40: 5,4,3,3,3,3
Meadows rows: 60 4x10
Paused squats: 225x4, 235 3x4

Day 2 10/15:
DL: 270x5, 305x3, 340x4, 365x1, 395x1, 405x1, 425x1(PR)
OHP:110x5, 125x3, 140x5
Hanging leg raises: 4x12

Day 3 10/17:
Cleans: 135x5, 155x3, 170x3
Bench: 185x3, 210x3, 235x6,
Bench: 205x5, 185x5, 165x5, 145x13
Squat jumps: 45x5, 95x5 135x5, 155x5


Cycle 5 week 1

Day 1 10/27:
Squat: 205x5 235x5, 270x10
Rows: 155x5, 165x5,5
Paused squats: 225 2x5

Day 2 10/29:
DL: 240x5, 275x5, 315x10
OHP: 100x5, 115x5, 130x7
Squat: 185x3, 225x2, 260x1, 295x1, 330x1, 350x1, 360x1(PR)

Day 3 10/31:
Cleans: 120x5, 140x5, 155x10
Bench: 165x5, 190x5, 215x9
Bench: 195x4, 170x5, 155x5, 135x5


Cycle 5 week 2

Day 1 11/3:
Squat: 220x3, 250x3, 285x6
Chin ups: 31 in 5mins
Paused squats: 230 4x5
Rows: 135x5, 170: 4x5

Day 2 11/5:
DL: 260x3, 295x3, 330x9
OHP: 105x3, 125x3, 140x7
G.M: 95x5, 105x5, 125x5, 140x5
Press: 105x10,6,3 (30sec pause)

Day 3 11/7:
Cleans: 130x3, 150x3, 165x7, 145x9
Bench: 175x3, 200x3, 225x7
Bench: 205x3, 185x4, 160x5, 140x10


Cycle 5 week 3:

Day 1 11/12:
Squats: 235x5, 270x3, 300x6, 325x3
Rows: 135x5, 175x7,5,5,5,5
Paused squat: 235x5,5,5,3
Meadows: 65 4x10

Day 2 11/14:
DL 275x5, 315x3, 350x8, 415x1, 435x, 450x1(PR)
OHP: 115x5, 130x3, 145x6, 160 4x1(20-30sec rest)
Curls 21s: 20lb, 25lb, 25lb

Day 3 11/16:
Cleans: 140x5, 155x3, 175x7
Bench: 190x5, 215x3, 240x5, 250 4x1(20-30sec rest)
Squat: 180 5x10 / Close hand pushups: 3x10


Cycle 6 week 1:

Day 1 11/21:
Squat: 210x5, 245x5, 275x9
Wide grip pullups: 6,5,4,3,4,3,3,2,2,3,2= 37/11
Squat: 185 5x10

Day 2 11/24:
DL: 245x5, 285x5, 320x5, 365 4x1(30sec rest)
OHP: 105x5, 120x5, 135x5
Accessory work as a circuit
OHP: 85x 10,10,10,10,6
Rev hypers: 4x10 +25lb: 10
Dips: 2x10

Day 3 11/26:
Cleans: 125x5, 140x5, 160x10, 215x1(PR)
Bench: 165x5, 195x5, 220x8, 245x1, 275x1, 285x1(PR), 290x1(PR)
Bench: 140 5x10


Cycle 6 week 2:

Day 1 11/28:
Squat: 225x3, 260x3, 290x6
Pullups done between all squat sets with fat grips
Wide grip pullups: 5,5,3,3,4,4,4,3,3,3,4= 41/11
Squat: 195 5x10

Day 2 11/30:
DL: 265x3, 300x3, 340x5, 385 3x1
OHP: 110x3, 125x3, 140x5
Accessory work as circuit
OHP: 95 5x10
Rev hypers +35lb: 10, 4x15
Curls 21s 30lb: 5 sets

Day 3 12/2:
Cleans: 130x3, 150x3, 170x8
Bench: 180x3, 205x3, 230x7
Accessory work as circuit
Bench: 150 5x10
Chins: 8,6,3,3,3


Cycle 6 week 3:

Day 1 12/5:
Squat: 245x5, 275x3, 310x2
Wide grip pullups: 5,5,4,4,3,3,4,3,4,3,4= 42/11
Squat: 225 5x10

Day 2 12/8:
DL: 285x5, 320x3, 360x3 415 3x1
OHP: 120x5, 135x3, 150x3
Accessory as circuit
OHP: 110x 10,10,10,6,4
Rev curls 35lb: 26,20,18
Hanging leg raise: 3x20

Day 3 12/10:
Cleans: 140x5, 160x3, 180x6
Bench: 195x5, 220x3, 245x3
Accessory work as circuit
Bench: 180x 10,10,6,5,5
Chins: 8,5,3,3,3,3,3


Cycle 7 week 1:

Day 1 12/19:
Squat: 215x5, 250x5, 285x1 Lower back was killing me from last week
Weighted wide grip pullups +10lb: 7x3

Day 2 12/21:
DL: 250x5, 290x5, 330x5
OHP: 110x5, 120x5 140x6
OHP: 80 5x10

Day 3 12/23:
Cleans: 135x5, 145x5, 165x9
Bench: 170x5, 195x2, 220x6
Accessory as circuit
Bench: 135 5x10
Chins: 5,5,5,3,4,3,3,3,3
Rev hypers +25lb: 3x15


Cycle 7 week 2:

Day 1 12/26:
Squat 250x3, 285x3, 315x3- Should have been 300lb here
Wide grip pullups +15lb: 8x3
Squat: 165 5x10
Chins +15lb: 5x3

Day 2 12/28:
DL: 275x3, 310x3, 350x3, 385x1, 405x1
OHP: 115x3, 130x3, 145x6
Accessory circuit
OHP: 95 5x10
HLR: 3x15
Rev hypers +35lb: 4x10

Day 3 12/31:
Cleans: 135x3, 155x3, 175x3, 195x2
Bench: 185x3, 210x3, 235x5
Accessory circuit
Bench: 155 5x10
Chins: 5,5,5,4,4,4,3,3
Inv rows +40lb: 3x5


Cycle 7 week 3:
Found out today I had been doing BBB wrong, so I will now fix that and be starting a 4 day week after this cycle and switching some things around a bit.

Day 1 1/2/14:
Squat 250x5, 285x3, 315x1
Wide grip pullups +20lb: 3,3,2 +15lb=3,3,3,3,2
DL: 195 5x10

Day 2 1/4:
DL: 290x5, 330x3, 370x1, 415x1, 465x1(PR)
OHP: 120x5, 140x3, 155x1
Bench 135: 5x10
Squat 165: 5x10

Day 3 1/6:
Bench: 195x5, 220x3, 250x1, 265x1, 285x1, 300-miss
Chinups superset: 5,5,5,4,4,4,4,4,4,3,4
OHP 85:5x10

Going to switch OHP to it’s own day and start training 4 days a week. Maybe it will make me spend less time per night in my cold ass garage… Temps last night was 3*