T Nation

5/3/1 with (cbroadd)


#1

Program: Wendler 5/3/1
Goals: 1.) Increase overall strength, 2.) Build muscle
Stats: Male, 29 y/o, 5'11", 215 lbs


4-17-15

Mesocycle 1, Wave 1: Bench

Warm up:
80 x 5
100 x 5
150 x 3

Work sets:
150 x 5
160 x 5
170 x 5 + 7 = 12

Triumvirate:
Barbell Row 5 x 10 @ 115
Skull Crusher 5 x 10 @ 60

This workout felt amazing. I controlled the weight throughout each rep of each set, focused on feeling the muscle on the eccentric, and on squeezing at the top of the concentric. I was surprised with the pump I had at the end of the workout.

Overall rating: 9


4-19-15

Mesocycle 1, Wave 1: Squat

Warm up:
100 x 5
125 x 5
150 x 3

Work sets:
185 x 5
200 x 5
210 x 5 + 4 = 9

Triumvirate:
Leg Extension 5 x 10 @ 90
Leg Curl 5 x 10 @ 60

Taking the opportunity with these lighter weights to really focus on form. I kept my chest up better and really concentrated on driving through the heels and pushing my knees outwards today. I didn't feel any strain in my lower back. Also, I noticed my abs contracting - especially on the last set that went 9 reps. Rested about 2 minutes between sets and then 1 minute on accessory sets. Had good inter-set recovery and only minimal DOMS in my chest and triceps from the Friday.

Overall rating: 8


4-20-15

Mesocycle 1, Wave 1: Press

Warm up:
50 x 5
65 x 5
75 x 3

Work sets:
95 x 5
100 x 5
110 x 5 + 5 = 10

Triumvirate:
Upright Row 5 x 10 @ 60
Dumbbell Press 5 x 10 @ 22

Barbell from chest to just before lockout and back to top of chest on every rep. Felt like I was pressing with my shoulders more than my triceps like I did with heavier weight. Used a wide grip on upright rows to really emphasize the rear delts. Dumbbell press went from almost touching shoulders to just before lockout. I tried to push up and back to hit mid and rear delts. Again focused on clean form and, consequently, my shoulders are on fire.

Overall rating: 9


4-22-15

Mesocycle 1, Wave 1: Deadlift

Warm up:
135 x 5
150 x 5
180 x 3

Work sets:
225 x 5
240 x 5
255 x 5 + 6 = 11

Triumvirate:
Dumbbell Row 5 x 10 @ 45
Hanging Knee Raise 3 x 10, 2 x 8

All of these reps are going to beef up my grip by the time I get back up to 300ish. Another good workout.

Overall rating: 8


4-24-15

Mesocycle 1, Wave 2: Bench

Warm up:
80 x 5
100 x 5
150 x 3

Work sets:
160 x 3
170 x 3
185 x 3 + 7 = 10

Triumvirate:
Barbell Row 5 x 10 @ 120
Skull Crusher 5 x 10 @ 60

I love hitting bent rows same day as bench to get that complete upper body pump. Continuing to focus on form, TUT, and inducing solid mechanical stress on the target muscles. I'm feeling much better about these workouts than I had been with the push/pull/legs. I was really only interested in push/pull/legs because I could train with greater frequency than traditional 1-group-per-day splits. But I can increase muscle group frequency by strategically programming my accessory lifts.

Overall rating: 9


4-26-15

Mesocycle 1, Wave 2: Squat

Warm up:
100 x 5
125 x 5
150 x 3

Work sets:
200 x 3
210 x 3
225 x 3 + 7 = 10

Triumvirate:
Leg Extension 5 x 10 @ 95
Leg Curl 65 x 10 @ 5

Need to get a hold of some stretches or something to increase my mobility/ROM in my hips. Since I've been working to improve my squat form, I think I've realized that I was leaning too far forward in order to get as low below parallel as possible. Now, I think I just need to increase flexibility in my hips, hamstrings, and quads.

Overall rating: 8


4-27-15

Mesocycle 1, Wave 2: Press

Warm up:
50 x 5
65 x 5
75 x 3

Work sets:
100 x 3
110 x 3
115 x 3 + 5 = 8

Triumvirate:
Upright Row 5 x 10 @ 65
Incline Bench 5 x 10 @ 115

Took an extra 30 seconds rest before the final set on incline bench. Will plan to stick with same weight next time. Felt good about everything today. Not logging this but threw in a couple sets of 8 decline flyes, too.

Overall rating: 8


4-29-15

Mesocycle 1, Wave 2: Deadlift

Warm up:
135 x 5
150 x 5
185 x 3

Work sets:
240 x 3
250 x 3
270 x 3 + 8 = 11

Triumvirate:
Dumbbell Row 5 x 10 @ 45
Hanging Knee Raise 4 x 10, 1 x 9

Awesome workout in the hot garage. Surprised myself and got 11 total reps on the 3+ set, which tied the total reps on wave 1's 5+ set last week. I'm feeling stronger each workout. Looking forward to wave 3.

Overall rating: 9


5-3-15

Mesocycle 1, Wave 3: Bench

Warm up:
80 x 5
100 x 5
120 x 3

Work sets:
150 x 5
170 x 3
195 x 1 + 8 = 9

Triumvirate:
Barbell Row 5 x 10 @ 120
Skull Crusher 5 x 10 @ 60

Another one in the bag.

Overall rating: 7


5-4-15

Mesocycle 1, Wave 3: Squat

Warm up:
100 x 5
125 x 5
150 x 3

Work sets:
185 x 5
210 x 3
235 x 1 + 6 = 7

Triumvirate:
Leg Extension 5 x 10 @ 95
Leg Curl 5 x 10 @ 65

Felt a better contraction on leg curls today. I've stayed with the same weight and focused on contraction and a bit slower, more deliberate negative.

Overall rating: 9


5-6-15

Mesocycle 1, Wave 3: Press

Warm up:
50 x 5
65 x 5
75 x 3

Work sets:
95 x 5
110 x 3
120 x 1 + 8 = 9

Triumvirate:
Upright Row 65 x 10, 10, 10, 10, 10
Incline Bench 115 x 10, 10, 10, 10, 10

More total reps at 120 today than at 115 last week. Feeling stronger every time. Workouts have been feeling really effective since starting 5/3/1. I really feel like I'm working the muscle much better with this volume than before with more volume. Form and full range of motion: check.

Overall rating: 9


5-7-15

Mesocycle 1, Wave 3: Deadlift

Warm up:
135 x 5
150 x 5
185 x 3

Work sets:
225 x 5
250 x 3
280 x 1 + 9 = 10

Triumvirate:
Dumbbell Row 5 x 10 @ 45
Hanging Knee Raise 0 x 0

Was gassed after deads; really tried to push it. Consequently, said F it on hanging knee raises. Not super excited about a deload week, but will be obedient to the program and allow it to work. Not planning on posting deload workouts since they'll just be identical to the warm up portion of these workouts. Posting will resume on wave 1/cycle 2.

Overall rating: 8


5-14-15

Mesocycle 2, Wave 1: Bench Day

Warm up:
85 x 5
105 x 5
125 x 3

Work sets:
155 x 5
165 x 5
175 x 5 + 6 = 11

Triumvirate:
Barbell Row 5 x 10 @ 130
Skull Crusher 5 x 10 @ 65

Glad to be back to it. Not sure how I feel about today's bench. Weight was higher but hit 1 less rep. I'm not really going to sweat it too much since I'm back right after deload. I'll reassess that last statement though after cycle 2 wave 3 in 2 weeks. Increased weight and hit all reps on accessory. Will maintain weight but decrease rest periods by around 10 seconds per week and then increase again at beginning of next cycle.

Overall rating: 6


5-15-15

Mesocycle 2, Wave 1: Squat

Warm up:
105 x 5
135 x 5
155 x 3

Work sets:
195 x 5
205 x 5
220 x 5 + 6 = 11

Triumvirate:
Leg Extension 5 x 10 @ 100
Leg Curl 4 x 10, 1 x 8 @ 70

Squat +10lbs and +2 reps over previous wave 1 squat.

Overall rating: 8


5-17-15

Mesocycle 2, Wave 1: Press Day

Warm up:
55 x 5
65 x 5
80 x 3

Work sets:
100 x 5
105 x 5
110 x 5 + 8 = 13

Triumvirate:
Upright Row 5 x 10 @ 70
Incline Bench 5 x 10 @ 120

I getting a great shoulder pump combining upright row and incline along with press. Good stimulus on all 3 heads. I'm using the appropriate percentages for each set on the main lift according to the 5/3/1 progression and due to rounding to the nearest 5 lbs, I was at the same weight for the 5+ set today as I was on wave 1. Hit an additional 3 reps over wave 1, though, so I feel good about the workout.

Overall rating: 8


5-18-15

Mesocycle 2, Wave 1: Deadlift

Warm up:
135 x 5
155 x 5
185 x 3

Work sets:
230 x 5
245 x 5
260 x 5 + 7 = 12

Triumvirate:
DB Row 5 x 10 @ 52
Hanging Knee Raise 5 x 10
**bonus: Barbell Shrug 5 x 10 @ 225 (traps are the new abs)

Good workout. Grip continues to improve.

Overall rating: 9


#2

5-20-15

Mesocycle 2, Wave 2: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
165 x 3
175 x 3
185 x 3 + 10 = 13

Triumvirate:
Barbell Row 5 x 10 @ 130
Overhead Press 5 x 10 @ 70

Swapped skull crushers for overhead press 5 x 10’s. I figure they’ll hit the triceps hard enough. Plus, I want to stick with compounds. Read somewhere to go for around 50% 1RM for the 5 x 10’s, so I went with 70. I thought this was going to be too light, but by the 4th set I was glad I didn’t start heavier.

Overall rating: 8


#3

5-21-15

Mesocycle 2, Wave 2: Squat

Warm up:
105 x 5
135 x 5
155 x 3

Work sets:
205 x 3
220 x 3
230 x 3 + 8 = 11

BBB:
Squat 5 x 10 @ 145
Leg Curl 5 x 10 @ 70

Significant change today. I am going to do BBB on Squat Day from now on. There are 2 reasons for this. First (and more importantly) I need more squats. I want to utilize more compound movements and I really want to increase my squat numbers. Second, the stupid leg extension attachment on my adjustable bench is just horrible. My heels hit the bench’s lower leg or my toes would hit the floor. Also couldn’t really get a full range of motion out of it. Still decent for leg curls.

The BBB set was more taxing than I anticipated. I’m looking forward to the agony that I suspect I am going to be in tomorrow. Also need to pay attention to how I recover after the additional squat volume.

Overall rating: 9


#4

5-23-15

Mesocycle 2, Wave 2: Press Day

Warm up:
55 x 5
65 x 5
80 x 3

Work sets:
105 x 3
110 x 3
120 x 3 + 7 = 10

Triumvirate:
Upright Row 5 x 10 @ 70
Bench Press 5 x 10 @ 135

Late night workout during a rain storm. Nice atmosphere.

Overall rating: 8


#5

5-24-15

Mesocycle 2, Wave 2: Deadlift

Warm up:
135 x 5
155 x 5
185 x 3

Work sets:
245 x 3
260 x 3
275 x 3 + 8 = 11

BBB:
Deadlift 5 x 10 @ 170
DB Row 5 x 10 @ 52
**bonus: Barbell Shrug 5 x 10 @ 225

Sweating my ass off at the end of this one. Back, especially, lower back is super tight. Have some soreness but not pain. I should invest in some foam rollers. Grip feels better every time.

Overall rating: 8


#6

5-26-15

Mesocycle 2, Wave 3: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
155 x 5
175 x 3
195 x 1 + 11 = 12

Triumvirate:
Barbell Row 5 x 10 @ 130
Overhead Press 5 x 10 @ 70

Bench weight same as mesocycle 1 per the progression percentages. Had the urge to go with 200 but had to kick my ego in the nuts and do what I’m supposed to do.

Overall rating: 8


#7

5-27-15

Mesocycle 2, Wave 3: Squat

Warm up:
105 x 5
135 x 5
155 x 3

Work sets:
195 x 5
220 x 3
245 x 1 + 7 = 8

BBB:
Squat 5 x 10 @ 145
Leg Curl 5 x 10 @ 70

Was disappointed that I didn’t get 10 reps on the 1+ set. I may have been able to squeeze out a 9th rep, but I felt like my form would have been compromised. Then I looked back on last squat day and realized that I only hit 3 more reps with 15 lbs less, so wasn’t as disappointed after that. I usually use my cell phone for a stop watch to time rest between sets. Today, I’m ashamed to report, I read and sent a couple of texts. Didn’t feel as focused today.

Overall rating: 6


#8

5-30-15

Mesocycle 2, Wave 3: Press

Warm up:
55 x 5
65 x 5
80 x 3

Work sets:
100 x 5
110 x 3
125 x 1 + 9 = 10

Triumvirate:
Upright Row 5 x 10 @ 70
Bench Press 5 x 10 @ 135

Felt good today. Deadlifts tomorrow. Gonna eat big and rest up tonight.

Overall rating: 8


#9

5-31-15

Mesocycle 2, Wave 3: Deadlift

Warm up:
135 x 5
155 x 5
185 x 3

Work sets:
230 x 5
260 x 3
290 x 1 + 8 = 9

BBB:
Deadlift 5 x 10 @ 170
DB Row 5 x 10 @ 52

Realized that I had 5/3/1 Deadlift day on 5/31. Had a good day on the lifts. BBB deadlifts are brutal in an amazing way.

Overall rating: 7


#10

6-2-15

Mesocycle 3, Wave 1: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
160 x 5
170 x 5
180 x 5 + 8 = 13

Joker sets:
210 x 1
225 x 1
235 x 1
245 x 1

Triumvirate:
Barbell Row 5 x 10 @ 135
Overhead Press 5 x 10 @ 75

Felt really good today plus I was just raging for some reason; felt like going for some joker sets. 210 felt heavier than it should have after hitting the 5+ set, so I gave some extra rest (about 3 min) between the rest of the singles. I figured I’d top out for the day at 235 but ended up getting 10 lbs more for 245. This program works.

Overall rating: 9.5


#11

6-4-15

Mesocycle 3, Wave 1: Squat

Warm up:
105 x 5
135 x 5
155 x 3

Work sets:
200 x 5
215 x 5
225 x 5 + 6 = 11

BBB:
Squat 5 x 10 @ 150
Leg Curl 5 x 10 @ 70

It’s hot in my garage. Copious amounts of water required.

Overall rating: 7


#12

6-5-15

Mesocycle 3, Wave 1: Press

Warm up:
55 x 5
65 x 5
80 x 3

Work sets:
100 x 5
110 x 5
115 x 5 + 8 = 13

Triumvirate:
Upright Row 5 x 10 @ 70
Bench Press 5 x 10 @ 135

Held weight on accessory. Will add weight next cycle.

Overall rating: 7


#13

6-9-15

Mesocycle 3 Wave 1: Deadlift

Warm up:
135 x 5
155 x 5
185 x 3

Work sets:
235 x 5
250 x 5
270 x 5 + 5 = 10

Accessory: INDJS

Bad day. They happen. Not sweatin it though.

Overall rating: 4


#14

6-11-15

Mesocycle 3, Wave 2: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
170 x 3
180 x 3
190 x 3 + 10 = 13

Triumvirate:
Barbell Row 5 x 10 @ 135
Overhead Press 5 x 10 @ 75

Family from Chicago in to visit today. Wife cooked a big-ass pan of pastitso (google it). Got into the garage later than usual but I was carbed up and ready to push it. Felt good on everything. Need to stick with 135 on rows for a while. I may be overestimating myself on that lift. Don’t want to sacrifice quality. Today was a good rebound from last workout.

Overall rating: 8


#15

6-12-15

Mesocycle 3, Wave 2: Squat

Warm up:
105 x 5
135 x 5
160 x 3

Work sets:
215 x 3
225 x 3
240 x 3 + 6 = 9

BBB:
Squat 5 x 10 @ 150
Leg Curl 5 x 10 @ 70

Good MMC today. I have been squatting in my Chucks but today I was wearing regular basketball type shoes. Will make a note to remember continue wearing the Converse. Weights felt heavy. I am feeling the leg curls where I’m supposed to. I plan to add 5 lbs next cycle.

Overall rating: 8


#16

6-16-15

Mesocycle 3, Wave 2: Press

Warm up:
55 x 5
70 x 5
80 x 3

Work sets:
110 x 3
115 x 3
120 x 3 + 10 = 13

Triumvirate:
Upright Row 5 x 10 @ 70
Bench Press 5 x 10 @ 135

Happy with press today. Bench felt heavier than last week.

Overall rating: 6


#17

6-17-15

Mesocycle 3 Wave 2: Deadlift

Warm up:
135 x 5
155 x 5
190 x 3

Work sets:
250 x 3
270 x 3
285 x 3 + 6 = 9
325 x 1 (PR)

BBB:
Deadlift 5 x 10 @ 175
DB Row 5 x 10 @ 52

Was having a good day so went for a heavy (for me) single. Everything felt good but still need to work on grip, which is definitely still my weakest link. I haven’t used the straps since I’ve started this program and feel my grip catching up slowly with the rest of my pull.

Overall rating: 9


#18

6-20-15

Mesocycle 3, Wave 3: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
160 x 5
180 x 3
200 x 1 + 9 = 10
180 x 3
160 x 5 + 8 = 13

Assistance:
Barbell Row 5 x 10 @ 135
Overhead Press 5 x 10 @ 75

Pyramid down and X+ sets at top and bottom from the Beyond 5/3/1 book. Like the volume.

Overall rating: 9


#19

6-20-15

Mesocycle 3, Wave 3: Bench

Warm up:
95 x 5
105 x 5
125 x 3

Work sets:
160 x 5
180 x 3
200 x 1 + 9 = 10
180 x 3
160 x 5 = 8 = 13

Triumvirate:
Barbell Row 5 x 10 @ 135
Overhead Press 5 x 10 @ 75

Pyramid down and X+ sets at top and bottom from the Beyond 5/3/1 book. Like the volume.

Overall rating: 9


#20

6-23-15

Mesocycle 3, Wave 3: Squat

Warm up:
110 x 5
135 x 5
160 x 3

Work sets:
200 x 5
225 x 3
255 x 1 + 7 = 8
225 x 3
200 x 5 + 7 = 12

Assistance:
Deadlift 5 x 10 @ 175
Weighted Crunch 4 x 10 @ 20

Tank completely empty at the end of this one.

Overall rating: 9