Building High-Performance Muscle™
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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

ME Bench
Close grip bench worked up to 195/1PR failed 205/1 should have gotten it need more lats and upper back no wraps no headphones today
Db Incline 40s/15 had to leave early

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Speed Box Squat 135/20/2
Deadlift 185 mini band wrapped around 6 times 12 sets 1
Incline Situp pin 5 8,7,7

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Taking the week off from the weights for spring break went up and saw my grandparents
Last night I ran 10 ~30yd sprints with walking back being the rest periods

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

ME bench accumulation week 1
Close grip incline 45/5/5,95/3/3,135/3,155/3,165/3PR
Pendelay row 135/3/8
Floor Rollback Extensions 20s/3/10,5,15/15
Seated Db cleans 30s/2/10

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

DE Accumulation Lower Week 1
Box Long Jump did these on these lines on the gym floor made it to the 5th line for a PR first time doing these
Box Speed Squat doubled over pad 115/20/2 these were the fastest squats I had ever done very good form on most about 14 mins
Speed Deadlift 185 mini band wrapped around 3 times 15/1 about 5 mins (1 rep every 20 sec)
Went and played pickup basketball

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

DE Bench Accumulation Week 1
Bench 95/20/3 first couple sets i was really trying to speed up the eccentric after about 5-6 sets i started to slow down the eccentric get about an inch off my chest and explode up
Db neutral grip bench
45s/20,20,12,8
Probably going to do a PM session for Upper back after quan lab

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

ME lower accumulation week 1
Power clean 95/3/3,135/1,155/1,195/0,190/0
Front squat 45/3,95/3,135/1,155/1,185/3PR,205/1PR failed the second rep at the bottom

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

ME Lower Accumulation Week 2 Planned on doing ME upper but the gym was packed
11 lb med ball viking throws 7 total throws a little bit of just throwing up some threes Best throw was baseline to second volleyball line
Sumo Dealift 135/5/3,185/1,225/1,245/1,275/1,315/2,345/1PR only used the belt for the last set
Cable Pullthroughs 110/3/10
Decline Situps 7,7 at pin 2 Took a contrast shower after and in the morning before

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

DE accumulation bench week 2
Bench 105/20/3 speed was decent
Db row R 100/8 L100/6
T bar row 90/3/10
Barbell pushup close 15
Spoon press 20s/5/10

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Had lab and a date and had to skip the max effort bench work
DE Lower Band cycle week 1
135 black bands/12/2 some sets felt really good others not so much doing a really good job opening my groin out I could really feel the lesser range of motion
Reverse band speed pulls
Hung black bands from a pin 135 touched the ground but felt like nothing need to write down pin next time
225/12/1 these were awesome probably 10 sets the form felt great good some weird looks but this will definitely be a new max effort lift and I will cycle it and band resisted deadlift cycles
Wide stance good morning went down to almost parallel whenever my lower back started to round to much I came up
135/3/6
Hanging leg raises
knees/2/10

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Dynamic effort bench
45/5/5
95/3/3
135/3/8 this felt way to heavy was switching the grips running the old school westside cycle
Incline
115/10,8,6 new rep scheme im trying
Barbell close grip extension to the chin couldnt touch the chin because my arm got in the way
40/10,8,6
Close Cable row 90/4/10,5

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

ME Lower
Med ball viking throw 8 best rep went a couple feet past volleyball line
Hang clean 110/3,125/3,140/3
Squat walkout 10 sec each set 135,185,225,275,315
Trap bar shrug 135/10,8,6
Had to do most of the assistance work first because I couldnt get the power rack
Reverse Band Deadlift pin 11
135/1,185/1,225/1,275/1,315/1,365/1,405/1 had some strain at lockout but got it pretty easy
455/0 got it about an inch above the knees and couldnt lock it out I think I might have gotten 425

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Upper ME
Reverse band Bench had the black bands with 3 holes open at the top
45/5/5,135/3,155/1,185/1,205/1,225/1 this rep wasnt bad as soon as I touched it wasnt that I couldnt touch the negative just felt awkward,245/1 had no spotter so i quit here as this was a grinder
Yates Row 135/10,8 these both sucked i really couldnt feel it working I did the last set supinated and it felt much better 6
Upright row 40/5/10 really focused on form here I used to have a problem turning these in to high pulls

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

DE SQ/DL
Box squat 12 in box with doubled mat 150 black bands/10/2 the sets werent extremely fast but the upper back technique was pretty good did 3 workup sets 185 black bands/2 these sets were about the same speed as the work sets,205/1 this was almost as fast,225/1 this set was a grinder at the top
Reverse band DL at pin 11 245/10/1 these sets felt pretty good
Close Stance GM to the DL start 115/10,8,6 My lower back was cramping by the I made it to the DLs at this time it was really locking up but the reps felt fine this is a lift that should improve my DL

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

DE bench
continuing the old school westside cycle
150/8/3 I watched a the promo for the efs bench video and I started to adjust my setup it felt alot tighter as I started to grab the bar underhand first then get into position I will be buying the dvd as soon as school is out
BB extension to the chin 50/10,8,6 Form wasnt perfect but I worked hard here
Military Press 95/10,8,2 this was really tough
Upright Row 50/5/10 First couple sets werent bad last 2 were tough can already feel some soreness in my traps and rear delts
Was looking ahead to this summer. Due to the gym I'll be training at (the Y) not having a power rack I'll be running 5/3/1 again this summer

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Forgot to mention I did a 400m row in 1:48 before lifting

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Took a couple of days off due to feeling really sick and changing programs
I am switching to the 5/3/1 BBB challenge for cardio i will be walking at least 4 days a week and running 40s twice a week I will start doing 6 sprints a day and up the amount 1 per week during the deload weeks I will reduce the volume by 60 percent

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Going back to this log since im no longer doing mountain dog or BBB type training. The plan now is to do 5/3/1 followed by DC style rest pause training. I'm still battling a pulled groin and a strained inner thigh so all leg work will be mobility type.
5/3/1 bench day 5s
45/5
95/5
125/5
145/5
160/5
Seated military Press
45/10
95/10
115/7 2 2=11
Close grip thumbless
45/10
65/10
95/10
115/10
135/7 4 4=15
knocked out some squats with a broom stick and stretching

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Lat Pulldown Wide 130/15rp PR
Yates Row 135/13rp forgot to not rp these
Seated Leg Curl 90/15rp

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Press 125/5 way tougher than it should have been
Incline 135/10 5
Close Grip 145/7 4 1

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RobmoriRB
Level

Join date: Jun 2012
Location: Ontario, CAN
Posts: 75

mustangwrestling wrote:
Bench

5/3/1 110/5,130/5,145/10


I am also doing a 5/3/1 but I kind of custom mine to what I need done. For this work out right here, you should try to do 5 different weights for a set of five. I.e 100/5 115/5 130/5 145/5 155/5. This will but a better strain on the muscle an helps build strength. but that is just my opinion. I kind of got a question to, you wouldn't happen to be attending UWO of london Canada? because our University team here is named mustangs.

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TheTexican
Level 4

Join date: Mar 2007
Location: Texas, USA
Posts: 1212

mustangwrestling wrote:
Going back to this log since im no longer doing mountain dog or BBB type training. The plan now is to do 5/3/1 followed by DC style rest pause training. I'm still battling a pulled groin and a strained inner thigh so all leg work will be mobility type.
5/3/1 bench day 5s
45/5
95/5
125/5
145/5
160/5
Seated military Press
45/10
95/10
115/7 2 2=11
Close grip thumbless
45/10
65/10
95/10
115/10
135/7 4 4=15
knocked out some squats with a broom stick and stretching





-_-

You switch programs too much.

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

@Texican this one is going to stick i just can't do legs get bored doing only upperbody

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

@Rob no I live in Georgia mustang was my high school. I would stick with the main lift as Jim has it in the book. However the warmup sets will make it closer to what you are saying. I don't always list my warmup sets but I begin every workout with an empty bar.

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mustangwrestling
Level 1

Join date: Apr 2011
Location: Georgia, USA
Posts: 253

Wide Grip Lat Pulldown 145/7 4 1=12
Yates Row 115/8,95/12
Preacher Curl bar as 0lbs 30/10 4 1
Hammer Curls 20s/10 5
Seated Leg Curls 95/10 5=15

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