Yo Dawg, I Heard You Like Dips

Training Logs
21

Cycle 2, day 1

Press 85x5, 100x5, 115x9
Dips 12,12,12,11
Cable rows 150x12,12,12,12

22

Cycle 1, Day 2

Deadlift 235x5, 275x5, 310x12
hang clean 5x3x155
goodmorn 5x10x135

23

Cycle 2, Day 3

Bench 155x5, 165x5, 185x9
Inline DB press 4x55x 12,11,10,9
PUllups (neutral) 9,9,8,7
Body weight rows 4x8

24

Cycle 2, day 4

Squat 155x5, 180x5, 200x8
RFESS 95x8,8,8,8 (forgot i was trying to work up to 4x10)
Natural GHR 4x10

25

Cycle 2, day 5

Press 95x3, 110x3, 120x9
Dips 12,12,12,12,11
Cable rows 150x12,12,12,12,10

26

Cycle 2, Day 6

Deadlift 255x3, 295x3, 325x11
hang clean 5x3x160
goodmorn 5x10x135

27

Cycle 2, Day 3
Bench 165x3, 175x3, 200x7
Inline DB press 4x55x 12,11,10,9
PUllups (neutral) 9,9,8,7
Body weight rows 4x8

28

Cycle 2, Day 7
Bench 165x3, 175x3, 200x7
Inline DB press 4x55x 12,11,10,9
PUllups (neutral) 9,9,8,7
Body weight rows 4x8

29

Cycle 2, day 8
Squat 165x3, 195x3, 215x6

Knee was hurting and cut the workout short

30

Cycle 2, day 9

Deadlift 265x5, 315x3, 345x10
Press 100x5, 115x3, 125x5
Dips 12,12,12,10
Cable rows 150x12,12,12,12

Tried to double up and really hurt my press

31

[/quote]

No I am not Jim Wendler, and, I’ve never actually read the book, or have heard excerpts of him, I just know he is a well respected bodybuilder.[/quote]

true, Jim Wendler is very well respected for all those mr olympia and NPC titles. wait,… what?

32

Cycle 2, Day 11
Bench 165x5, 185x3, 210x5
Inline DB press 4x55x 12,11,10,9
PUllups (neutral) 9,9,8,7

33

Cycle 2, day 12
Squat 180x5, 200x3, 225x3

Just hugely disappointing. Working backwards here. I think my problem is hip mobility. It physically hurts as my hips stretch at the bottom of my squat. I roll onto the balls of my feet which I’m sure is limiting how much weight i can do.

Next is a deload week. Then I’ll go up 5 on press and bench, and 10 on the deadlift. I’ll switch over to front squats and work on doing bodyweight squats every day to get the hips in better shape.

34

Cycle 3, day 1

Forward through a short deload week…

Press 90x5, 105x5, 115x9
“120” Curcuit" in 9:02

35

Cycle 3, Day 2

Deadlift 240x5, 280x5, 315x11
Reverse Lunge 4x10x125

36

Cycle 3, Day 3
Bench 145x5, 170x3, 190x9
Chin-ups 35x6,6,5,4
Band Resisted Push-ups 4x10

37

Cycle 3, Day 4

So I’m not doing squats this cycle. Going to try to work on my form doing some barefoot goblet squats.

Goblet squats 4x10x40
“150” circuit in 12:35

38

Cycle 3, day 5

Press 95x5, 110x3, 125x7
Close Grip Bench 145x10,10,10,8
Cable rows 170x12,12,12,10
Medicine ball throws 3x30

39

Cycle 3, Day 6
Bench 165x5, 185x3, 205x8
Chin-ups 35x6,6,5,4
Band Resisted Push-ups 4x10

40

Cycle 3, Day 7
Deadlift 265x3, 295x3, 335x5 (lost my grip)
Reverse Lunge 4x10x125