Bodybuilding.net - Bodybuilding Forum

did legs today, sqauts 1x8 135,1x3 225,1x3 245, 1x3 265 leg press 1x6 300,1x6 400, 3x4 410 seated calf raises 1x20 200, 3x25 200 leg extension (fst-7) 6x10 150, 1x5 170.

__________________
i just want to be bigger and stronger

today i did bench press using wendlers 5/3/1 routine. 195x5, 225x3, 250x2, 225x3, 195x8... on the 3rd set i did a negative after getting two on my own. 250x2 is a pr.

did back today. dumbell row 5x10 100#... weighted chin ups with 25# 6,7,7,5..... lat pulldown(fst-7) 6x11 135, 1x12 135.... barbell shrug 1x20 180, 3x10 270.... straight arm lat pulldown 1x30 27.5....

seated calf raises (fst-7) 6x30 200# 1x32 200# incline dumbell press 5x12 60# cable crossover 5x12 22.5# life fitness tricep extension 4x10 170# rope pushdown 4x12 52.5# chest still a little sore from tuesday so i went low wieght/higher reps. this is not one of my better workouts. shoulder and bicep tomorrow.

friday- shoulder and bicep preacher curl 1x8 65# 1x4 115# 1x2 125# 2x10 65# upright row 4x10 65# seated dumbell curl 1x5 40# 1x5 45# 1x4 50# 2x8 40# seated lateral raises 3x10 25# 2x12 25# concentration curl (fst-7) 1x10 25# 5x8 30 1x12 25# dumbell shrug 3x20 100# 1x24 100# i usually do barbell or dumbell shrugs on wednesday with back but focused on lats that day. take saturday and sunday off. legs on monday.

monday- legs. sqaut 1x10180# 1x6 240# 2x6 260# leg press 1x6 400# 3x6 425# seated calf raises 4x30 200# preacher curl 1x10 65# 1x3 115# 3x6 85# leg extension 4x12 150# (3x6 425# on the leg press is a pr.) added the preacher curls for the pump.

today i did bench press using 5/3/1. 175x5,200x5,225x3,200x7,200x6,225x2. did not get 5 reps on the 3rd set. the last 3 sets were added on.

I don't how you're running your 5/3/1 but I dont' think it's correct.

wednesday- back... deadlift,5x10 225# lat pulldown(fst-7) 6x10 135,1x10 150# t-bar,4x4 135# ,seated row,4x14 120#

i am not sure that it is right either iron worker.. i only use this routine on tuesdays to bench press. the idea is to bring up my one rep max for a bench press competition in three months. i started using 260 as my 1rm. on week one i took 65% of 1rm for 5 reps then 75% for 5 reps then 85% for 5 reps then 85% to failure.on week 2 i took 70% x3 then 80% x 3 then 90% x3 then 90% to failure.on week 3 i took 75% x 5 then 85%x3 then 95% x1. i think there is a week four where you back off but because i had just started i saw no reason to. instead i started over again with week one and planned on doing the week four back off this time around. the first week everything is for 5 reps. the second week everything is for 3 reps. the third week the reps are 5,3,1. each week i have different percentages of the one rep max. i thought that was why it was called wendlers 5/3/1. please help iron worker, if i am truely a dumbell i would appreciate any help you could give me.