Wednesday 11th Feb (Only working sets shown) Front Squat 90kg x 2 95kg x 2 95kg x 2 100kg x 2 105kg x 2 OHP 65kg x 2 65kg x 2 70kg x 2 65kg x 2 60kg x 6 DB Step Ups (Knee high box) 25kg x 5 25kg x 5 25kg x 5 25kg x 5 25kg x 5 Single Arm DB Push Press 20kg x 10 20kg x 10 20kg x 10

Thursday 12th Feb Only working weights shown Deadlift 180kg x 2 190kg x 2 190kg x 2 200kg x 2 205kg x 1 Bench Press 105kg x 2 105kg x 2 105kg x 2 110kg x 2 112.5kg x 3 Close Grip Bench 72.5kg x 10 72.5kg x 10 72.5kg x 10 Lat Pull Down 50kg x 12 50kg x 12 50kg x 12

Monday 16th Feb Only working weights shown OHP 65kg x 2 67.5kg x 2 67.5kg x 2 70kg x 2 72.5kg x 2 Front Squat 100kg x 2 100kg x 2 100kg x 2 110kg x 2 110kg x 2 Chin Ups BW + 20kg Chains x 5 BW + 20kg Chains x 5 BW + 20kg Chains x 5 BW only x 5 BW only x 5 DB Lunges 15kg db's x 15 15kg db's x 15 15kg db's x 15 Hammer Curls 12kg x 20 12kg x 20 12kg x 20

Tuesday 17th February (Only working sets shown) Deadlift 170kg x 5 170kg x 5 170kg x 5 170kg x 5 180kg x 5 Bench Press 90kg x 5 100kg x 5 100kg x 5 110kg x 5 110kg x 5 Weighted Dips BW + 20kg Chains x 5 BW + 20kg Chains x 5 BW + 20kg Chains x 5 BW + 20kg Chains x 5 BW + 20kg Chains x 5 Wide Grip Lat Pull Down (Slow & Strict) 45kg x 12 45kg x 12 45kg x 12

Wednesday 18/2/15 Only working sets shown Front Squat 90kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 5 OHP 60kg x 5 60kg x 5 60kg x 5 60kg x 5 60kg x 5 DB Step Up 22kg x 5 22kg x 5 22kg x 5 22kg x 5 22kg x 5 Single Arm DB Push Press 20kg x 10 20kg x 10 20kg x 10

Friday 20th February (Only Working Sets Shown) Bench Press 80kg x 5 85kg x 5 90kg x 5 95kg x 5 100kg x 5 Close Grip Bench 5 sets of 5 @70kg Deadlift 5 sets of 5 @ 180kg Lat Pull Down 50kg x 12 50kg x 12 50kg x 12

After a nice 10 days SD, and time out of the gym, I have decided to run Wendler 5/3/1 for the next few months at least. My main goals are strength, and have set a target of Benching 300lbs, Squatting 400lbs and Deadlifting 500lbs. I have pretty much always done HST or variations of it over the last few years, did look at a number of different programs, DUP, Wendler, 5x5, HST etc... I decided to run Wendler, simply because a)People have experienced good results with it b) I found a cool spreadsheet c) It looks like a program I will enjoy I accept that other programs such as DUP, or HST would probably help me achieve my goals quicker, however Wendler looks like it is a training schedule I will enjoy. So as from today my set up will be; Mon - Squat Day Squat 5/3/1 Squat at 50% 1rm 5x10 Hamstrings 5 x 12 Quads 5 x 12 Tue - Bench Day Bench 5/3/1 Bench at 50% 1rm 5x10 Shoulders 5 x 12 Lats/Upper Back 5 x 12 Thur - Deadlift Day Deadlift 5/3/1 Deadlift @50% 1rm Hamstrings 5 x 10 Quads 5 x 10 Fri - OHP Day OHP 5/3/1 OHP @50% 1rm 5x10 Chest 5x12 Lats/Upper back 5 x 10 I'm not going to get to worked up about assistance lifts.

Monday 9th March Wendler Week 1 Day 1 Squats 90kg x 5 105kg x 5 120kg x 7 70kg for 5 sets of 10 reps SLDL 50kg for 5 sets of 12 reps DB Step Ups 20kg for 5 sets of 10 reps

Tuesday 10th March Wendler Week 1 Day 2 Bench 75kg x 5 85kg x 5 90kg x 10 50kg for 5 sets of 10 Incline DB Press 25kg for 5 sets of 12 Lat Pull Down 60kg for 5 sets of 10

Wendler Week 1 Day 3 Deadlift 120kg x 5 140kg x 5 160kg x 8 100kg for five sets of 8 Assistance; SLDL 5 x 12 @ 60kg Lat Pull Down 5 x 10 @ 50kg Wide Grip Pull Ups 5 x 5 @ Bodyweight I have also signed up for a 10k run on June 7th (12 weeks away) to raise money for charity. http://www.raceformen.com/ Although its only for charity and I'm hoping to raise some decent money, my competitive streak takes over, which means I am going to try and run it as fast as I can, which means training for it, but I appreciate that doesn't go hand in hand with my strength goals for the year. My previous best for 10k was in April last year (and the last time I did any running) and I ran it in 51:09, So i want to try and go sub 50 minutes if I can. So I will be adding morning runs to my schedule 4 days a week before work.

Wendler Week 1 Day 4 Overhead Press 45kg x 5 50kg x 5 57.5kg x 9 5 sets of 10 @ 40kg Assistance; Incline DB Press 25kg for 5 sets of 12 Rear Delt Flies 12kg for 5 sets of 10

Yeah I have really enjoyed it so far. I do like the simplicity of it. I'm hoping to see some good progress. My start stats are; Weight: 91kg 1 Rep maxes; Squat: 150kg Bench: 120kg Deadlift: 210kg OHP: 75kg So I will be interested to see how my lifts progress.

Wendler Week 2, Day 1 Squat 95kg x 3 110kg x 3 122.5kg x 9 5 sets of 10 @ 70kg Assistance; SLDL 5 sets of 12 @ 60kg Leg Press 5 sets of 10 @ 150kg

Wendler Week 2, Day 2 Bench 90kg x 3 95kg x 3 110kg x 6 Assistance; Incline DB Press 25kg for 5 sets of 12 Lat Pull Down 60kg for 5 sets of 10

Wendler Week 2, Day 3 Deadlift 140kg x 3 160kg x 3 170kg x 8 5 sets of 8 reps @ 100kg Bent Over Row 60kg x 10 60kg x 10 60kg x 10 Chin Up BW x 5 BW x 5 BW x 5 BW x 5 BW x 5

Wendler, Week 2 Day 4 OHP 50kg x 3 55kg x 3 60kg x 8 5 sets of 10 reps at 35kg Assistance; Arnold Press - 18kg db's for 5 sets of 10 Incline DB Press - 26kg db's for 5 sets of 10 Tricep Dips - BW for 5 sets of 15

oh dear.... just got on the scales, and weighed in at 95kg, and they say I'm currently 18% bf. I know those scales aren't 100% accurate, but I would say that's about right. In my request for strength I have been over eating slightly, and has started to spill over. Bit of a dilemma, do I a) Go for a calorie deficit to shred unwanted body fat but run the risk of not hitting the strength goals I have set myself b) Eat maintenance calories/macros, and just maintain the current body fat levels and hope to still make strength gains c) Continue on a calorie surplus, lift some bad ass heavy weight, at the risk of gaining more body fat I know my main goal is strength and I really want to hit my strength goals, but I don't want to look to soft, especially around the mid section, and with summer around the corner. hmmm.... What would you guys do.....?

I wouldn't take any notice of what bioelectrical impedance analysis scales say as mine stated over 20% body fat when calipers had me between 10 and 12.5% when tested at a gym I used to train at, I would say calipers were a lot closer as upper abs were showing and veins in groin were also showing. How much over are you going with the calories? If your main aim is strength then it will have to be option b or c but as our alleged summer is on the horizon I would opt for option a and get lean for the summer but then it may not arrive!!!!