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