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Old 11-16-2010, 07:30 PM   #21
Joe Hlasnik
New Member
Join Date: Jun 2010
Location: Pittsburgh, PA
Posts: 33

Tuesday 11.16.2010 - C2W4D1 - Deload Week

Press 5*60 5*75 5*90
Squat 5*135 5*170 5*200

Chin Ups 10
L Chin Up Negatives 10
DB Press 10*35 2*10*45

Nice quick session 30 mins. Still trying to work hard on my chins hoping they get better eventually.
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Old 07-10-2011, 01:32 PM   #22
Joe Hlasnik
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Join Date: Jun 2010
Location: Pittsburgh, PA
Posts: 33

So I've decided to revive my log on here....

A little summary to sum up the time between now and my last post. I've completed 8 cycles on 5/3/1 and have been experimenting with the different formats Wendler has suggested. I've just started cycle 9 after a small 3 week layoff due to a hand injury and some crazy hours at work. I decided to shift my focus a bit for the summer on conditioning and body recomp, and try to maintain my strength as much as I can. I took 10% off my cycle 8 maxes and will be ramping back up from there, my current 5/3/1 maxes and 1 RMs are:

Press 162/180
Deadlift 328/385
Bench 232/280
Squat 348/390

I think I shaved off a decent amount to allow me to focus on other things such as body comp and conditioning.

Going to stick to the basic template Wendler recommends and what I have found to work best for me. I've also switched the 5 and 3 week around like in the Reloaded or Powerlifting version. I think the Heavy, Medium, Heavy, Light rotation works better for me.

5/3/1 Lift
BBB Lift

I started back up on Friday.

Friday 7.8.2011 - Cycle 9 - Wave 1


Warm up chin ups, face pulls, push ups

Press 5*65 5*80 3*95 3*115 3*130 6*145 | 5*10*115
Chin Ups 11*8 - Gray Band

Dips 4*8 // BB Curls 4*8*90


Insanity Core Cardio & Balance

Felt great to be back in the gym , one more full week then I'm off to Las Vegas for work. I'll bring my Insanity DVDs out there to do in the mornings before meetings and such.
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Old 07-12-2011, 10:37 AM   #23
Joe Hlasnik
New Member
Join Date: Jun 2010
Location: Pittsburgh, PA
Posts: 33

Monday 7.11.2011 Cycle 9 - Wave 1

Warm up

RDL 10*45 10*95 10*115 10*135
Deadlift 5*165 3*195 3*230 3*260 5*295

Deadlift 5*10*215
Plank 5*45 Sec

Back Extensions 3*12*10

The weights may not look like much on paper but this was pretty brutal for me since coming back from my short layoff. I've decided for now I'm not going to hit much more then 2-3 reps over on the last set for now unless I'm really feeling good. This will allow me to focus more on my assistance and conditioning. I won't have time for conditioning today so I will add it to tomorrows Bench session. I really like the RDLs as a warm up for my hams and lower back.
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Old 07-13-2011, 12:44 PM   #24
Joe Hlasnik
New Member
Join Date: Jun 2010
Location: Pittsburgh, PA
Posts: 33

Wednesday 7.13.2011 Cycle 9 - Wave 1

Warm up - push ups, face pulls, jump rope

Bench 5*95 5*115 3*140 3*150 3*175 6*215
Bench 5*10*155
Chin Ups 6*8 - Gray band
Inverted Row 5*8

On the minute for 7 minutes
1/2 Gasser
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