basta ang focus ko lang muna ngayon ay ma-break lahat ng best record ko dun sa Big 4
kumakain lang muna ako ng mga gusto ko ngayon... everyday KFC 6-pc bucket meal (3 pcs breast, 3 pcs drumstick, worth 1,400 cal) ang tinitira ko sa work. tapos ChocoVron (special polvoron worth 1,400 cal) to cover the remaining calories. he he. Around 2,800 cal yata yun kahit non-training day ko
Dafuq chocovro sarap pero parusa yan eventually. Ok lang ung manok manok pa din kasi at kanin pero sugars hahah goodluck pag nag cut ka na brah if ever mag change ka na ng goal. As long as it helps you in increasing your lifts then GO heheheh
KFC 6-pc bucket meal (3 pcs breast, 3 pcs drumstick, worth 1,400 cal) ang tinitira ko sa work. tapos ChocoVron (special polvoron worth 1,400 cal) = IMO, low quality calorie sources ito bro. Madami pa naman mas ok na option. I would go for KR roast chicken group meal kesa sa KFC bucket meal. kaso sabi mo nga yung gusto mo ang kinakain mo. baka sakali lang naman na kaya mo pumili ng better sources
at hindi ako sure kung 1400 cals lang yung KFC, considering the amount of fat. kagabi nag 2 chik n fillet sandwich ako. i felt the potency of the grease
399 ba yung sa kenny... yung group meal kasi order ko lagi dun P690 lang 1whole chicken, 4 rice, 4 siding, 4 muffins, pitcher of pepsi light or buffet na lang pag sumakto sa oras ng luch or dinner. good for 1 day na yun
pag weekend lang naman ako kumakain ng ganyan or minsan saturday lang. like nung saturday Dad's ako tapos kahapon Steak buffet sa holy cow. mahal din naman ang karne. sa 1 kilo na breast fillet around P200 na kagad wala pa dun yung ibang kinakain ko. gasul pa at effort sa pagluluto. not bad na ang 700pesos for the comfort and muscle gains
399 ba yung sa kenny... yung group meal kasi order ko lagi dun P690 lang 1whole chicken, 4 rice, 4 siding, 4 muffins, pitcher of pepsi light or buffet na lang pag sumakto sa oras ng luch or dinner. good for 1 day na yun
may araw na yun lang ang kinakain mo ?
yun bang protein content ng 1 large whole chicken ay sapat na para sa isang ~170-lb guy tulad mo ?
@ monch
kailangan ko talaga ma-expand ang putahe na alam ko lutuin. try ko i-PM si Masala Maker. he he
magastos talaga pag sa labas kakain. pag nagtipid ka naman sa pagkain sa labas, under eating naman ang resulta
kung mayaman lang ako, sa Buffet 101 or Vikings ako kakain lagi
kala ko araw araw e hahaha. Uu mahal din talaga karne pag bulking pero 690 a day butas na butas bulsa ko siguro nun hahaha. Basta ttry ko yang mga buffet na yan pag bulk nako, gawa tayo ng bulking thread LOL
oo, and 2-3 scoops ng whey pa pala pag gising ko. pero real food minsan yan lang for sunday or saturday. imagine kung may 100g of fat yung meal na yun, halos 1/3 na yun ng quota ko. all i need are 180g of protein and 350g of carbs
Wendler 531 (twice a week template)
Cycle 3 - 3x3 Week - Day 2 (Wednesday, December 04, 2013)
body weight = 174 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
1st set - 134.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 154.5 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 174.5 lbs x 5 reps (90% of TM x 3 reps or more)
Overhead Press
1st set - 52 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 62 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 67 lbs x 6 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Front Squat
1st set - 57 lbs x 8 reps
2nd set - 57 lbs x 8 reps
3rd set - 57 lbs x 8 reps
Chin Ups
1st set - body weight x 4 reps
2nd set - body weight x 4 reps
3rd set - body weight x 4 reps
Barbell Bench Press
1st set - 107 lbs x 8 reps (67% of TM x 8 reps)
2nd set - 107 lbs x 8 reps (67% of TM x 8 reps)
3rd set - 107 lbs x 8 reps (67% of TM x 8 reps)
Wendler 531 (twice a week template)
Cycle 3 - 5/3/1 Week - Day 1 (Sunday, December 08, 2013)
body weight = 174 lbs (measured while in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 3 to 5 minutes
1st set - 84.5 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 94.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 107 lbs x 4 reps (95% of TM x 1 rep or more)
Bench Press
Rest between sets - 3 to 5 minutes
1st set - 122 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 134.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 152 lbs x 4 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 1 minute
1st set - 92 lbs x 8 reps
2nd set - 92 lbs x 8 reps
3rd set - 92 lbs x 8 reps
Barbell Row
Rest between sets - 1.5 minutes
1st set - 107 lbs x 9 reps
2nd set - 107 lbs x 9 reps
3rd set - 107 lbs x 9 reps
Military Press
Rest between sets - 1 minute
1st set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
2nd set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
3rd set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
Chin Up
Rest between sets - 1 minute
1st set - body weight x 5 reps
2nd set - body weight x 3 reps
3rd set - body weight x 2 reps
Wendler 531 (twice a week template)
Cycle 3 - 5/3/1 Week - Day 2 (Thursday, December 12, 2013)
body weight = 175 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 144.5 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 164.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 184.5 lbs x 3 reps (95% of TM x 1 rep or more)
Standing Military Press
rest between sets = 5 minutes
1st set - 57 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 64.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 72 lbs x 3 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
62 lbs x 8 reps x 3 sets
Chin Up
rest between sets = 1 minute
body weight x 3 reps x 5 sets
Barbell Bench Press
rest between sets = 1 minute
1st set - 107 lbs x 10 reps (67% of TM x 9 reps)
2nd set - 107 lbs x 9 reps (67% of TM x 9 reps)
3rd set - 107 lbs x 7 reps (67% of TM x 9 reps)
Wendler 531 (twice a week template)
Cycle 4 - 3x5 Week - Day 1 (Sunday, December 15, 2013)
body weight = ???
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 5 minutes
1st set - 82 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 92 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 104.5 lbs x 5 reps (85% of TM x 5 reps or more)
Bench Press
Rest between sets - 5 minutes
1st set - 107 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 122 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 142 lbs x 5 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 1 minute
1st set - 94.5 lbs x 8 reps
2nd set - 94.5 lbs x 8 reps
3rd set - 94.5 lbs x 8 reps
Barbell Row
Rest between sets - 1.5 minutes
1st set - 112 lbs x 8 reps
2nd set - 112 lbs x 8 reps
3rd set - 112 lbs x 8 reps
Standing Military Press
Rest between sets - 1 minute
1st set - 47 lbs x 8 reps (59% of TM x 8 reps)
2nd set - 47 lbs x 8 reps (59% of TM x 8 reps)
3rd set - 47 lbs x 8 reps (59% of TM x 8 reps)
Just did the prescribed reps for the main lifts. I can't focus coz I was so angry. Prior to workout, I had an argument with someone close to me
Wendler 531 (twice a week template)
Cycle 4 - 3x5 Week - Day 2 (Thursday, December 19, 2013)
body weight = 175 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 132 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 152 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 172 lbs x 5 reps (85% of TM x 5 reps or more)
Standing Military Press
rest between sets = 5 minutes
1st set - 52 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 62 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 67 lbs x 6 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Chin Up
rest between sets = 45 to 60 seconds
body weight x 3 reps x 3 sets
Front Squat
rest between sets = 1 minute
62 lbs x 8 reps x 3 sets
Barbell Bench Press
rest between sets = 1 to 2 minutes
pull movement in between sets = Chin Up @ body weight x 2 reps
112 lbs x 8 reps x 3 sets (69% of TM x 8 reps x 3 sets)
Workout was good. I didn't push the reps for the Dead Lift. According to Jim Wendler, he usually pushes the reps for 3x3 week and 531 week. I will try it and see how it works for me
As recommended by Jim Wendler, I included a pull movement in between working sets of a push movement. The rationale is to increase the volume of pulling movement. This is to help build the bench press and military press
For now, I applied it with Bench Press. I will try it for the Standing Military Press next week.
Wendler 531 (twice a week template)
Cycle 4 - 3x3 Week - Day 1 (Sunday, December 22, 2013)
body weight = 176 lbs
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 5 minutes
1st set - 84.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 97 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 112 lbs x 4 reps (90% of TM x 3 reps or more)
Bench Press
Rest between sets - 5 minutes
1st set - 114.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 132 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 147 lbs x 4 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 45 seconds
92 lbs x 8 reps x 3 sets
Barbell Row
Rest between sets - 45 seconds
102 lbs x 8 reps x 3 sets
Standing Military Press
Rest between sets - 45 seconds
pull movement in between sets = Chin Up @ body weight x 2 reps
47 lbs x 8 reps (59% of TM x 8 reps)
Wendler 531 (twice a week template)
Cycle 4 - 3x3 Week - Day 2 (Thursday, December 26, 2013)
body weight = forgot to measure, probably ~175 lbs
NOTE: TM (training max) = 90% of 1RM
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 142 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 162 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 184.5 lbs x 4 reps (90% of TM x 3 reps or more)
Standing Military Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 2 reps
1st set - 57 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 64.5 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 72 lbs x 4 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
weight used = 40% of Back Squat TM
52 lbs x 8 reps x 3 sets
Barbell Bench Press
rest between sets = 1 minute
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 60% of Bench Press TM
97 lbs x 8 reps x 3 sets
Wendler 531 (twice a week template)
Cycle 4 - 531 Week - Day 1 (Sunday, December 29, 2013)
body weight = probably still ~175 lbs
NOTES:
TM (training max) = 90% of 1RM
All weights indicated are inclusive of the 32-lb olympic bar
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Back Squat
rest between sets = 5 minutes
1st set - 92 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 104.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 117 lbs x 3 reps (95% of TM x 1 rep or more)
Bench Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 2 reps
1st set - 122 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 142 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 157 lbs x 2 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
rest between sets = 45 seconds
weight used = 40% of Dead Lift TM
82 lbs x 8 reps x 3 sets
Barbell Row
rest between sets = 45 seconds
weight used = 40% of Dead Lift TM
82 lbs x 10 reps x 3 sets
Standing Military Press
rest between sets = 60 seconds
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 50% of Standing Military Press TM
42 lbs x 10 reps x 3 sets
Wendler 531 (twice a week template)
Cycle 4 - 531 Week - Day 2 (Thursday, January 02, 2014)
body weight = 176 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 152 lbs x 5 reps (70% of TM x 5 reps)
2nd set - 172 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 194.5 lbs x 2 reps (90% of TM x 1 rep or more)
Standing Military Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 1 rep
1st set - 62 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 67 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 77 lbs x 2 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
weight used = 35% of Back Squat TM
42 lbs x 10 reps x 3 sets
Barbell Bench Press
rest between sets = 1 minute
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 50% of Bench Press TM
82 lbs x 10 reps x 3 sets
COMPARISON OF LIFTS AFTER 2 MONTHS OF USING WENDLER 531
My actual max lifts (very close to failure) before starting Wendler 531
As of October 4, 2013
Back Squat = 92 lbs x 4 reps = estimated 1RM of 107 lbs
Bench Press = 132 lbs x 8 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 162 lbs x 6 reps = estimated 1RM of 194 lbs
Standing Military Press = 62 lbs x 4 reps = estimated 1RM of 74 lbs
My best lifts (stopping 1 or 2 reps before failure) after 4 cycles of Wendler 531
As of January 02, 3014
Back Squat = 117 lbs x 3 reps = estimated 1RM of 129 lbs
Bench Press = 157 lbs x 2 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 194.5 lbs x 2 reps = estimated 1RM of 207 lbs
Standing Military Press = 77 lbs x 2 reps = estimated 1RM of 82 lbs
Back Squat estimated 1RM increased by 23.43%
Bench Press estimated 1RM increased by 0.16%
Conventional Dead Lift estimated 1RM increased by 6.72%
Standing Military Press estimated 1RM increased by 10.39%
Epley formula was used to get the estimated 1RM
1RM = weight x (1 + (number of reps / 30))
Comments
basta ang focus ko lang muna ngayon ay ma-break lahat ng best record ko dun sa Big 4
kumakain lang muna ako ng mga gusto ko ngayon... everyday KFC 6-pc bucket meal (3 pcs breast, 3 pcs drumstick, worth 1,400 cal) ang tinitira ko sa work. tapos ChocoVron (special polvoron worth 1,400 cal) to cover the remaining calories. he he. Around 2,800 cal yata yun kahit non-training day ko
serving size 22g (1 piece)
serving per container 12
amount per serving
calorie 110
total fat 5g
total carb 14g
total protein 2g
nauubos ko yung isang pack. he he. 1,320 calories. sarap eh
http://www.kfc.com/nutrition/
total calories 1,440
total carbs 42g
total fat 84g
total protein 135g
KFC 6-pc bucket meal (3 pcs breast, 3 pcs drumstick, worth 1,400 cal) ang tinitira ko sa work. tapos ChocoVron (special polvoron worth 1,400 cal) = IMO, low quality calorie sources ito bro. Madami pa naman mas ok na option. I would go for KR roast chicken group meal kesa sa KFC bucket meal. kaso sabi mo nga yung gusto mo ang kinakain mo. baka sakali lang naman na kaya mo pumili ng better sources
at hindi ako sure kung 1400 cals lang yung KFC, considering the amount of fat. kagabi nag 2 chik n fillet sandwich ako. i felt the potency of the grease
medyo tipid kasi ako ngayon. minsan pag may extra money, sa Bon Chon ako
naumay lang kasi ako dun sa Bugong Roasted Whole Chicken @ P 275
mahal sa Kenny Roger's, P 399 ang whole chicken dun
suki rin ako dati sa Kamay Kainan eat-all-you-can @ P 290 pero naumay rin ako kakalamon dun
pag training day, lutong bahay ang kinakain ko.
nagpaluto na nga ako sa mommy ko ng 1kg of beef steak para sa training ko this Thursday
OMG, CEO makin 10,000 a day ka ba brah? hahaha saket nyan 690 a day lol.
@nrg
Palitan mo na lang brah yang chocovron for sure pagsisisihan mo yan pag pinagpatuloy mo ng long term yan hahahaha.
may araw na yun lang ang kinakain mo ?
yun bang protein content ng 1 large whole chicken ay sapat na para sa isang ~170-lb guy tulad mo ?
@ monch
kailangan ko talaga ma-expand ang putahe na alam ko lutuin. try ko i-PM si Masala Maker. he he
magastos talaga pag sa labas kakain. pag nagtipid ka naman sa pagkain sa labas, under eating naman ang resulta
kung mayaman lang ako, sa Buffet 101 or Vikings ako kakain lagi
yung mga ulam/putahe na madaling i-prepare at di madaling mapanis kung babaunin
3 ulam lang ang alam ko lutuin ngayon at nauumay pa rin ako kahit pinagsasalit-salit ko sila
I think for me, kailangan ko ng at least 5 ulam variations per week
POWTAH!!! umay na ako sa adobong manok
sa tantsa mo, ilang grams of protein meron ba isang whole chicken ? nag-search na ako sa Google, wala ako makita
matagal ka na sa BB'ing, baka alam mo
Meron naman tayo nito, hindi lang madalas ma-update.
Minsan kasi kapag naguupdate members ng recipe ng pagkain sa journal na naisasama.
Cycle 3 - 3x3 Week - Day 2 (Wednesday, December 04, 2013)
body weight = 174 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
1st set - 134.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 154.5 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 174.5 lbs x 5 reps (90% of TM x 3 reps or more)
Overhead Press
1st set - 52 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 62 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 67 lbs x 6 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Front Squat
1st set - 57 lbs x 8 reps
2nd set - 57 lbs x 8 reps
3rd set - 57 lbs x 8 reps
Chin Ups
1st set - body weight x 4 reps
2nd set - body weight x 4 reps
3rd set - body weight x 4 reps
Barbell Bench Press
1st set - 107 lbs x 8 reps (67% of TM x 8 reps)
2nd set - 107 lbs x 8 reps (67% of TM x 8 reps)
3rd set - 107 lbs x 8 reps (67% of TM x 8 reps)
Cycle 3 - 5/3/1 Week - Day 1 (Sunday, December 08, 2013)
body weight = 174 lbs (measured while in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 3 to 5 minutes
1st set - 84.5 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 94.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 107 lbs x 4 reps (95% of TM x 1 rep or more)
Bench Press
Rest between sets - 3 to 5 minutes
1st set - 122 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 134.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 152 lbs x 4 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 1 minute
1st set - 92 lbs x 8 reps
2nd set - 92 lbs x 8 reps
3rd set - 92 lbs x 8 reps
Barbell Row
Rest between sets - 1.5 minutes
1st set - 107 lbs x 9 reps
2nd set - 107 lbs x 9 reps
3rd set - 107 lbs x 9 reps
Military Press
Rest between sets - 1 minute
1st set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
2nd set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
3rd set - 44.5 lbs x 10 reps (60% of TM x 10 reps)
Chin Up
Rest between sets - 1 minute
1st set - body weight x 5 reps
2nd set - body weight x 3 reps
3rd set - body weight x 2 reps
Cycle 3 - 5/3/1 Week - Day 2 (Thursday, December 12, 2013)
body weight = 175 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 144.5 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 164.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 184.5 lbs x 3 reps (95% of TM x 1 rep or more)
Standing Military Press
rest between sets = 5 minutes
1st set - 57 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 64.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 72 lbs x 3 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
62 lbs x 8 reps x 3 sets
Chin Up
rest between sets = 1 minute
body weight x 3 reps x 5 sets
Barbell Bench Press
rest between sets = 1 minute
1st set - 107 lbs x 10 reps (67% of TM x 9 reps)
2nd set - 107 lbs x 9 reps (67% of TM x 9 reps)
3rd set - 107 lbs x 7 reps (67% of TM x 9 reps)
Cycle 4 - 3x5 Week - Day 1 (Sunday, December 15, 2013)
body weight = ???
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 5 minutes
1st set - 82 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 92 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 104.5 lbs x 5 reps (85% of TM x 5 reps or more)
Bench Press
Rest between sets - 5 minutes
1st set - 107 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 122 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 142 lbs x 5 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 1 minute
1st set - 94.5 lbs x 8 reps
2nd set - 94.5 lbs x 8 reps
3rd set - 94.5 lbs x 8 reps
Barbell Row
Rest between sets - 1.5 minutes
1st set - 112 lbs x 8 reps
2nd set - 112 lbs x 8 reps
3rd set - 112 lbs x 8 reps
Standing Military Press
Rest between sets - 1 minute
1st set - 47 lbs x 8 reps (59% of TM x 8 reps)
2nd set - 47 lbs x 8 reps (59% of TM x 8 reps)
3rd set - 47 lbs x 8 reps (59% of TM x 8 reps)
Just did the prescribed reps for the main lifts. I can't focus coz I was so angry. Prior to workout, I had an argument with someone close to me
Cycle 4 - 3x5 Week - Day 2 (Thursday, December 19, 2013)
body weight = 175 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 132 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 152 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 172 lbs x 5 reps (85% of TM x 5 reps or more)
Standing Military Press
rest between sets = 5 minutes
1st set - 52 lbs x 5 reps (65% of TM x 5 reps)
2nd set - 62 lbs x 5 reps (75% of TM x 5 reps)
3rd set - 67 lbs x 6 reps (85% of TM x 5 reps or more)
ASSISTANCE LIFTS
Chin Up
rest between sets = 45 to 60 seconds
body weight x 3 reps x 3 sets
Front Squat
rest between sets = 1 minute
62 lbs x 8 reps x 3 sets
Barbell Bench Press
rest between sets = 1 to 2 minutes
pull movement in between sets = Chin Up @ body weight x 2 reps
112 lbs x 8 reps x 3 sets (69% of TM x 8 reps x 3 sets)
Workout was good. I didn't push the reps for the Dead Lift. According to Jim Wendler, he usually pushes the reps for 3x3 week and 531 week. I will try it and see how it works for me
As recommended by Jim Wendler, I included a pull movement in between working sets of a push movement. The rationale is to increase the volume of pulling movement. This is to help build the bench press and military press
For now, I applied it with Bench Press. I will try it for the Standing Military Press next week.
Cycle 4 - 3x3 Week - Day 1 (Sunday, December 22, 2013)
body weight = 176 lbs
NOTE: TM (training max) = 90% of 1RM
MAIN LIFTS
Back Squat
Rest between sets - 5 minutes
1st set - 84.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 97 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 112 lbs x 4 reps (90% of TM x 3 reps or more)
Bench Press
Rest between sets - 5 minutes
1st set - 114.5 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 132 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 147 lbs x 4 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
Rest between sets - 45 seconds
92 lbs x 8 reps x 3 sets
Barbell Row
Rest between sets - 45 seconds
102 lbs x 8 reps x 3 sets
Standing Military Press
Rest between sets - 45 seconds
pull movement in between sets = Chin Up @ body weight x 2 reps
47 lbs x 8 reps (59% of TM x 8 reps)
Cycle 4 - 3x3 Week - Day 2 (Thursday, December 26, 2013)
body weight = forgot to measure, probably ~175 lbs
NOTE: TM (training max) = 90% of 1RM
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 142 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 162 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 184.5 lbs x 4 reps (90% of TM x 3 reps or more)
Standing Military Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 2 reps
1st set - 57 lbs x 3 reps (70% of TM x 3 reps)
2nd set - 64.5 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 72 lbs x 4 reps (90% of TM x 3 reps or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
weight used = 40% of Back Squat TM
52 lbs x 8 reps x 3 sets
Barbell Bench Press
rest between sets = 1 minute
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 60% of Bench Press TM
97 lbs x 8 reps x 3 sets
Cycle 4 - 531 Week - Day 1 (Sunday, December 29, 2013)
body weight = probably still ~175 lbs
NOTES:
TM (training max) = 90% of 1RM
All weights indicated are inclusive of the 32-lb olympic bar
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Back Squat
rest between sets = 5 minutes
1st set - 92 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 104.5 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 117 lbs x 3 reps (95% of TM x 1 rep or more)
Bench Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 2 reps
1st set - 122 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 142 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 157 lbs x 2 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Stiff Leg Dead Lift
rest between sets = 45 seconds
weight used = 40% of Dead Lift TM
82 lbs x 8 reps x 3 sets
Barbell Row
rest between sets = 45 seconds
weight used = 40% of Dead Lift TM
82 lbs x 10 reps x 3 sets
Standing Military Press
rest between sets = 60 seconds
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 50% of Standing Military Press TM
42 lbs x 10 reps x 3 sets
Cycle 4 - 531 Week - Day 2 (Thursday, January 02, 2014)
body weight = 176 lbs (measured in the gym)
NOTE: TM (training max) = 90% of 1RM
TRAINING MAX for this cycle
Back Squat = 122 lbs
Bench Press = 163 lbs
Dead Lift = 203 lbs
Standing Military Press = 80 lbs
MAIN LIFTS
Conventional Dead Lift
rest between sets = 5 minutes
1st set - 152 lbs x 5 reps (70% of TM x 5 reps)
2nd set - 172 lbs x 3 reps (80% of TM x 3 reps)
3rd set - 194.5 lbs x 2 reps (90% of TM x 1 rep or more)
Standing Military Press
rest between sets = 5 minutes
pull movement after each set = Chin Up @ body weight x 1 rep
1st set - 62 lbs x 5 reps (75% of TM x 5 reps)
2nd set - 67 lbs x 3 reps (85% of TM x 3 reps)
3rd set - 77 lbs x 2 reps (95% of TM x 1 rep or more)
ASSISTANCE LIFTS
Front Squat
rest between sets = 1 minute
weight used = 35% of Back Squat TM
42 lbs x 10 reps x 3 sets
Barbell Bench Press
rest between sets = 1 minute
pull movement after each set = Chin Up @ body weight x 2 reps
weight used = 50% of Bench Press TM
82 lbs x 10 reps x 3 sets
My actual max lifts (very close to failure) before starting Wendler 531
As of October 4, 2013
Back Squat = 92 lbs x 4 reps = estimated 1RM of 107 lbs
Bench Press = 132 lbs x 8 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 162 lbs x 6 reps = estimated 1RM of 194 lbs
Standing Military Press = 62 lbs x 4 reps = estimated 1RM of 74 lbs
My best lifts (stopping 1 or 2 reps before failure) after 4 cycles of Wendler 531
As of January 02, 3014
Back Squat = 117 lbs x 3 reps = estimated 1RM of 129 lbs
Bench Press = 157 lbs x 2 reps = estimated 1RM of 167 lbs
Conventional Dead Lift = 194.5 lbs x 2 reps = estimated 1RM of 207 lbs
Standing Military Press = 77 lbs x 2 reps = estimated 1RM of 82 lbs
Back Squat estimated 1RM increased by 23.43%
Bench Press estimated 1RM increased by 0.16%
Conventional Dead Lift estimated 1RM increased by 6.72%
Standing Military Press estimated 1RM increased by 10.39%
Epley formula was used to get the estimated 1RM
1RM = weight x (1 + (number of reps / 30))
After eating it all, the bones weigh 0.35 kg. That leaves 1.4 kg of meat and skin
Next test would be on a whole roasted chicken weighing 1.25 kg.