Mass5 Training Log

[Mass5]

This is going to be my journal in the quest to get strong.
My name is Rob and I'm 47 years old. I use to do bodybuilding but have not lifted anything for nearly 3 years due to other commitments, but can now devote myself to being back in the gym. My aim is to get stronger and long term goal is to do a powerlifting meet when I'm 50 ... but that's a long way away yet !!
After some advice from the excellent forum members here I am going to start with the Wendler 531 and see how it goes.
Have spent a couple of weeks getting my 1 rep max and this week I started the cycle.
My weights don't look much compared to some of the logs on here but hopefully with time ( and lots of it ) I'll get to some decent weights.
Any help , advice is greatly appreciated along the way and have seen there are some very knowledgeable members on here.

 

[Mass5]

Cycle 1 Week 1 Day 1
Squats
1 x bar 20 reps
1 x bar 10
1 x 37.5 5
1 x 45 5
1 x 55 3

1 x 60 5
1 x 70 5
1 x 77.5 5+ ( Got 7 reps )

Good Mornings
1 x 20 10
1 x 30 10
1 x 35 10
1 x 35 10
1 x 35 10

Leg Press
3 sets 150 for 10

Crunches
5 sets 10

Felt good after workout and hamstrings really sore next day from good mornings which is an exercise I've never done.

1 x 60

 

[Mass5]

Forgot to mention all weights are in KG.

 

[Mass5]

Week 1 day 2

Bench Press
1 x Bar 20
1 x 30 10
1 x 32.5 5
1 x 40 5
1 x 50 3


1 x 52.5 5
1 x 60 5
1 x 70 5+ ( 8 reps )

Incline DB press
1 x 16 10
1 x 24 10
1 x 26 10
1 x 24 10
1 x 24 10

Dips
1 x 8
1 x 6
1 x 5 Assisted 5 kg
1 x 6 Assisted 9 kg
1 x 6 Assisted 14 kg

Maybe should have done all dips on assisted machine with higher weight to get reps up to 10 , but wanted to see what I could get unassisted as 3 weeks ago couldn't do 1 rep.

 

[Mass5]

Week 1 day 3

Deadlift
1 x 40 20
1 x 40 10
1 x 50 5
1 x 62.5 5
1 x 77.5 3

1 x 82.5 5
1 x 95 5
1 x 107.5 5+ ( 8 reps )

BB Rows

1 x 40 10
1 x 50 10
1 x 60 10
1 x 60 8
1 x 60 7

Weighted cable crunches
5 x 50 20 reps

Grip failing on BB rows , need to work on this.

 

[Bullmuscle7]

Things are looking great Mass5!!! Glad you are here!

 

[Mass5]

Week 1 day 4

Press
1 x Bar 20
1 x Bar 5
1 x Bar 5
1 x 22.5 3

1 x 25 5
1 x 30 5
1 x 32.5 5+ ( 8 reps )

Chins
1 x 4
1 x 3
1 x 5 Assisted 5kg
1 x 5 Assisted 5 kg
1 x 6 Assisted 14 kg
1 x 7 Assisted 23 kg

DB Rows
1 x 18 10
4 x 24 10

Pressing is really weak and a big struggle. Chins wanted to see what I could achieve but maybe I should work with lat pulldowns until I become stronger.

All these workouts are done without a belt.

 

[Mass5]

Thanks Bull , been reading your journal , what an inspiration !!

 

[Bullmuscle7]

You are making great strides!!! I love it when I see chins and squats and deads!!!

 

[5.0]

Hi mass5 and welcome to the logs! How long did you bb before the 3rd layoff?

 

[Mass5]

Hi mass5 and welcome to the logs! How long did you bb before the 3rd layoff?

Did it for about 18 years. Never really followed a structured routine, would go into the gym and if it was legs for example would just think " right what we going to do today " so following this routine is totally different for me.
Also use to do a lot more volume than this so feels a little bit strange but I'll stick with it and see what the results are like.

 

[_3M_]

Welcome mass. The wendler program was the first structured program I followed when I started powerlifting and made a lot of progress with it. Good luck on your journey to strength brother. I'll be following along.