The home of Matt Ogus aka Flexforall

off day weigh, 8AM weigh in: 170.2lbs… damn!!! wtf

10AM weigh in: 166.4lbs

jim wendler 5/3/1 runthrough 1, month 2, week 2

Military: 130×3, 150×3, 165×8

pullups: bwx3, +25×3, +50×3, +75×3, bwx10

dips: bwx10, +55×10, +75×10, +75×10, bwx15

BB Rows 45 degree to stomach: 135×10, 185×10, 225×10

7:50AM weigh in: 168.8

jim wendler 5/3/1 run 1, cycle2, week 1

Squat: 245×5, 280×5, 325×8

Front squat: 135×5, 185×5, 225×5, 275×5

weigh in at 8AM, 166.2lbs

Jim Wendler 5/3/1 Run 1, cycle 2, week 1

Benchpress: 175&205×5. 230×10

Chin/Pullups: bwx5, +25x, +35×5, +40×5, +45×5

Incline Benchpress: 135×5, 185×5, 225×5

Pendlay Barbell Rows to the chest: 135×5, 185×5, 225×5

Dips, bwx20, bwx15
DB 1 arm rows, 100x20x2 per arm. No straps:)

early morning weigh in 6:30 am: 168lbs (look what a few extra hours of sleep/metabolism does)

Going to school today, then 600 calories of cardio AT school

Weigh in: 165.6 lbs at 10 am

Jim Wendler 5/3/1, run 1, cycle 1, weeks 4

Deload Deadlift day: 150×5, 190×5, 230×5

SLDL: 135x10x4

Leg Ext: don’t matta…

Hanging leg lifts: 40 total reps

Video of the day: Vlog

weigh in: 166.0 lbs

off day

video of the day:

9/3/11 weigh in 169.4 (late night burrito… ughhh. or am I getting fat? lol) I’ll make sure I hit my macros perfectly and see if I screwed up.

Week 4 (deload) Jim WENDLER 5/3/1

Military: 5x60lbs, 5x90lbs, 5x110lbs

BBrows: 3×10, 135&185&225

INC DB: 10x50lbs, 10×65

Flat db: 10x75lbs

pullups: 5×6

hammer curls: 35′s x 10, 50′sx5

whoa.. I just switched up the notation. Which way is best?

(6/1/11 weigh in: 168lbs. I burned 650 calories on the elliptical)

6/2/11 weigh in: 167.2lbs

Jim Wendler 5/3/1 Cycle 1, Week4, Deload Squat Workout

Squat: 150×5, 190×5, 225×5

Front squat: 135x10x3

good morning: 95x10x3

hanging leg raises: 30 reps

nice EZ day…

and then had an awesome night with my XPO bros and my new awesome friends, the ladies of LAMBDA SIGMA NU! You guys were a blast and I’m glad we finally met!

JIM WENDLER 5/3/1 weigh in at 7:15AM: 167.2 lbs

Cycle 1, week 4 (deload week)

bench day: 120×5, 140×5, 160×5

pullups: 30 total reps

dips: 60 total reps

one arm DB rows: 50lbs x 15×3

DONE:)

I began a new cycle of Jim Wendler 5/3/1 and after two workouts, I realized I really shouldn’t had skipped the deload week. So I’m making the next 4 workouts deload workouts, then resuming cycle 2 week 1 where I left off, finishing the last 2 workouts, and then I’ll be on to cycle 2 week 2.

Videos: