Just finished week one of Wendlers 5/3/1 routine and have decided to post my training log here.
I’m 35, 6’2 and around 15st. my pb’s at the moment are DL: 365/ squats: 190 (my weak point) bench: 190 and o/h: 155…
I’m a retired boxer and have come to powerlifting via mma (due to starting a strength routine) and have been using CT’s push/pull routine for about 3 months. i enjoy weight training immensely, and intend to stick with wendler’s routine for a year, as that’s what he reccommends right?
i’m going to run the boring but big version, and as i say, have just finished week one.
Monday:
O/H day.
3 x 3s skipping and 100 push ups.
Military press: warm up: 1 x 5 @ 25kg, 1 x 5 @ 30kg, 1 x 3 @ 35kg
work sets: 1 x 5 @45kg, 1 x 5 @ 55kg, 1 x 10 @ 60kg
Military press: 5 x 10 @ 35kg
DB military press: 15kg db’s 5 x 10
seated db press 5 x 10 15kg db’s
50 dips/50 chin ups
Tuesday:
Squat day.
Warm up. 50 b/w squats/50 burpees
Squats: 1x 5 @ 30kg, 1x 5 @ 35kg, 1 x 3 @ 40kg
1 x 5 @ 55kg, 1 x 5 @ 60kg, 1 x 10 @ 65kg
Squats: 5 x 10 @ 40kg
Squat swings 5 x 10 with 10kg db
BB curls 5 x 10 @ 30kg
50 chin ups/50 press ups
wednesday:
100 burpee pull ups/100 push ups. 4 sets of 25
20 mins of hill sprints
Thursday.
Bench day.
50 press ups, 3 x 3s skipping.
w/g bench press: 1 x 5 @ 30kg, 1 x 5 @ 40kg, 1 x 3 @ 50kg
1 x 5 @55kg, 1 x 5 @ 60kg, 1 x 10 @ 70kg
c/g bench press: 5 x 10 @ 50kg
db rows: 5 x 10 with 30kg db’s
push ups/chin ups: 50 each
Friday off.
Saturday.
deadlift day.
Power cleans. 1 x 5 @ 20kg, 1 x 5 @ 30kg, 1 x 5 @ 35kg
Deads: 1 x 5 @ 60kg, 1x 5 @ 75, 1 x 3 @ 85
1 x 5 @ 95kg, 1 x 5 @ 110kg, 1 x 10 @ 125kg
deads: 5 x 10 @ 75kg
BB rows 5 x 10 @ 50kg
zercher squats: 5 x 10 @ 40kg
Took today off, and i start week 2 tomorrow so will post again next sunday. any advice etc will be appreciated.
sam