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Benjamin Wechsler
189 followers -
Founder of The Founders Leadership Studio, Keynote Speaker, Musician
Founder of The Founders Leadership Studio, Keynote Speaker, Musician

189 followers
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Double workout Wednesday 5/13/2015

Wendell Cycle 2 Week 4
Presses and 18" Deadlifts
(preparing for Strong Man Competition in August)

Presses
Warmup
5 X 50 lbs
5 X 65
3 X 75
Workout
5 X 80
5 X 95
6 X 105 !!!
First Set Last
5 X 80
5 X 80
5 X 80

18" Deadlift
Warmup
5 X 155 lbs
5 X 180 (made a mistake and did wrong weight)
5 X 195
3 X 235
Workout
5 X 255
5 X 290
15 X 300 !!!!! Coach pronounced I should change training max to 395
First Set Last
8 X 255
8 X 255
8 X 255

SuperSet
Wide Grip Barbell Row
12 X 45, 12 X 65, 12 X 65, 12 X 65
Pull Ups
4, 3, 2, 1

SuperSet 3 Sets of 15
Leg Raises on Dip Bar
Back Extensions

SuperSet 5 X 15
Push Ups
Band Pulls

Wednesday, April 22
Wendler Week 2

Presses
Warm Up
5 X 50 lbs
5 X 65 
3 X 75
Workout
3 X 90
3 X 100
3 X 115 
Rest
8 X 90

18" Deadlift
Warm Up
5 X 130 lbs
5 X 165
3 X 195
Workout
3 X 230
3 X 265
9 X 295
Rest
6 X 195
8 X 195
8 X 195

Handstand Progressions
(never got a handstand!!!)

SuperSet X 3
10 Dumbbell Clean and Presses at 30 lbs
10 Leg Raises
10 Jump Squats

Friday, April 17
Wendler 5/3/1 Week 1

Bench Press
Warm Up
5 X 65
5 X 80
3 X 95
Workout
5 X 100
5 X 120
8 X 135 !!!
Rest
8 X 100
8 X 100
8 X 100

Last round left me tired.

Superset 2 sets
Dumbbell Bench Press 10 X 50
Pullover 10 X 60

Superset 3 sets
Pull ups 4, 3, 3
Dips 5, 8, 8

Superset 3 sets
Push-up x 10
Ring rows X 10

Wednesday, April 15, 2015
Wendler 5/3/1 Week 1 of New Cycle
Using First Set Last Variation

Overhead Press
Warm Up
5 X 50 lbs
5 X 65
3 X 70
Workout
5 X 80
5 X 95
6 X 105
Rest 5 minutes
8 X 80
8 X 80
8 X 80

Deadlift
Warm Up
5 X 130 lbs
5 X 165
3 X 195
Workout
5 X 215
5 X 245
8 X 280

Per Coach +Nate Aye tested for 1RM for 18" Deadlift

1 X 280 lbs
1 X 295
2 X 335
2 X 355
1 X 365
1 X 385
Made 4 attempts at 405 but just couldn't make it

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Monday April 13
Wendler 5/3/1 New Cycle
Switching to combo of First Set Last and Joker Sets

Squats
Warm Up
5 X 110 lbs
5 X 135
3 X 165
Workout
5 X 180
5 X 205
6 X 235 !!!!
Rest
8 X 180

SuperSet 3 sets
Dumbbell Front Squat 12 X 30 lbs
Dumbbell RDL 12 X 30

100 Kettle Bell Swings

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I've been bad in updating my workouts. Just incredibly busy. However, we surprised +Nate Aye at +Golden Age Strength Club last night celebrating his expansion of the gym. Wrestlemania theme. Guess who showed up?
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Photo
2015-03-22
2 Photos - View album

Friday, March 6, 2015
Wendler Cycle 2 Week 2

Bench Presses
Warmup
5 X 60 lbs
5 X 75
3 X 90
Workout
3 X 105 lbs
3 X 120
7 X 135 !!!

Dead Lifts
Warmup
5 X 125 lbs
5 X 155
3 X 185
Workout
3 X 215 lbs
3 X 250
8 X 280

Assistance

Medley Supersets 
Pull Medley X 3
   Axle Row 5 X 115
   1 Arm Barbell Row 5 X 35
   Ring Rows X 10
Push Medley X 3
    Dips X 5
    Push Ups X 5

Back Extensions
3 sets of 12

Thursday, March 6, 2015
Just played tonight

SuperSet X 5
Pushups X 10
L-Sit X 15 seconds

SuperSet X 5
Weighted Situps 10 X 25 lbs
Back Extensions X 10

SuperSet X 5
Jump Squats X 10
Kettlebell Swing 10 X 35

Wednesday, March 5, 2015
Wendell Cycle 2 Week 2

Overhead Press
Warmup
5 X 45  lbs
5 X 60
3 X 70
Workout
3 X 80
3 X 95
4 X 105

Assistance

SuperSet 5 sets
Dips X 10
Pullups X 4, 3, 3, 3, 2

SuperSet 3 sets
Dumbbell Bench 10 X 45, 12 X40, 12 X 40
Dumbbell Row 12 X 65, 12 X 65 12 X 65

SuperSet 3 Sets
Back Extensions 12 X 15, 12 X 10, 12 X 10
Reverse Flyes 10 X 15, 12 X 10, 12 X 10
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