T Nation

First Wendler 5/3/1 Log

Hey everyone it is my first time running a legit program like Wendler 5/3/1 and have been super excited about it for the past month. I have nearly completed my first cycle and figured that I should start a log here to hold myself accountable and just have it as a measure of progress. To kick things off I’ll post up my current stats as thorough as possible.

Age: 17
Height: 5 Feet 6 Inches (Not going to grow to much more in this department)
Weight: 165
BF%: 10-12
Training Experience: 2-3 year

1RM:
Overhead Press: 150
Bench Press: 240
Squat: 350
Deadlift: 420

90% 1RM:
Overhead Press: 135
Bench Press: 215
Squat: 315
Deadlift: 378

LETS GO!!!

Monday 4/15/13
Cycle: 1
Week: 4

Overhead Press

OHP: 55x5, 65x5, 80x5
BBB OHP: 65x10,10,10,10,10
Chin’s In-between Sets of OHP: BWx10,10,10,10,10
BB Rows: 155x10,10,10,10,10
Decline Skull Crushers: 65x10,10,10
BB Curls: 65x10,10,10
Rear Delt. DB Raises: 20(2)x15,15,15

Notes: All assistance work had a 10%-20% reduction in weight for the deload.

Cardio:
AM: 2 Mile Walk
PM: 30 Min. Wrestling Practice(Technique)/1 Mile Walk

Tuesday 4/16/13
Cycle: 1
Week: 4

Deadlift (Deload)

A.Power Clean: 75x5, 95x5, 115x5
B. Deadlift: 150x5, 190x5, 225x5
C. BBB Deficit Deadlift: 185x10,10,10,10,10 (Alternate with Dips @ BW+25x10)
D. Walking DB Lunges: 50(2)x*10,10,10,10,10
E1. Hanging Leg Raises: BWx10,10,10,10,10
E2. Standing Calf Raises: 450x8,8,8,8,8

Cardio:
AM: 2 Mile Walk
PM: 30 Min. Wrestling Practice (Technique )
12 Hill Sprints (15-16 Sec. Sprint / 45-44 Sec. Rest)
1 Mile Walk

Dat deload volume! I prefer to cut intensity over volume too. I feel lazy if I cut everything in half. Solid numbers for such a young age. Keep it up!

Thanks! And yeah I just hate to leave the gym so soon.

Wednesday 4/17/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 20 Hill Sprints (15-17 sec. Sprint / 43-45 sec. Rest)
30 Min. Wrestling Practice (Live)
1 Mile Dog Walk

Notes: I felt like absolute shit during the hill sprints today, but made it through:)

Thursday 4/18/13
Cycle: 1
Week: 4

Bench Press (Deload)

A) Bench Press: 85x5, 110x5, 130x5
B) BBB Bench Press: 115x10,10,10,10,10 (Alternate With Chins @ BWx10)
C) 1-Arm DB Rows: 65x15,15,15,15,15

12 Hill Sprints (14-15 Sec. Sprint / 1 Min. Rest/Walk Back Down)

D) Decline Skull Crushers: 65x10,10,10
E) BB Curls: 65x10,10,10
F) Rear Delt. DB Raises: 20(2)x 15,15,15

Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (Obviously :P)
1 Mile Dog Walk

Notes: There is a gap in the schedule because the coach that opens up the gym at my school had to leave early so I thought I might of been done for the day, so I went to go do hill sprints but when I got back the PT opened the gym.

Friday 4/19/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 1 Mile Dog Walk

Saturday 4/20/13
Cycle: 1
Week: 4

Squat (Deload)

A) Squat: 125x5, 165x5, 190x5
B) BBB Squat: 165x10,10,10,10,10 (Alternate With Chins @ BWx10)
C) Front Squat: 135x10,10,10,10,10
D1) Weighted Sit-Ups: BW+25x15,15,15,15,15
D2) Seated Calf Raises: 140x10,10,10,10,10

Oh forgot

Cardio:
AM: 3 Mile Dog Walk
12 Hill Sprints (14-16 Sec. Sprint / 1 Min. Rest/Walk Back down)

Sunday 4/21/13

12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)

Monday 4/22/13
Cycle: 2
Week: 1

Bench Press (5,5,5)

Bench Press: 145x5, 165x5, 190x10
BBB Bench Press: 135x10,10,10,10,10 (Alternate With Chins @ BWx10 for 10 Sets)
Bent Over BB Rows: 190x10,10,10,10,10
French Press: 80x10,10, 75x10
BB Curls: 80x10,10,10
Rear Delt. Raises: 20(2)x15,15,15

Cardio:
2 Mile Dog Walk

Tuesday 4/23/13
Cycle: 2
Week: 1

Deadlift (5,5,5)

A) Power Clean: 125x5, 145x5, 165x5
B) Deadlift: 265x5, 295x5, 330x10
C) BBB Deficit Deadlift: 235x10,10,10,10,10
D) Walking DB Lunges: 60(2)x10,10,10,10,10
E1) Hanging Leg Raises: BWX 10,10,10,10,10
E2) Standing Calf Raises: 450x10,10,10,10,10

Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Dog Walk

Notes: For the walking lunges each rep counts as two steps.

Wednesday 4/24/13

Rest

Cardio:
AM: 5.5 Mile Dog Walk (No School)
PM: 1 Mile Dog Walk

Thursday 4/25/13
Cycle: 2
Week: 1

Overhead Press (5,5,5)

Overhead Press: 90x5, 105x5, 120x8 (Alternate With Chins @ BW+25x10 for 6 Sets)
BBB Overhead Press: 85x10,10,10,10,10
BB Rows: 170x12,12,12,12,12
Dips: BW+45x15,15,14
BB Curls: 80x10,10,10
Rear Delt. DB Raises: 20(2)x15,15,15

Cardio:
AM: 3 Mile Dog Walk
PM: 30 Min. of Wrestling Technique
12 Hill Sprints (15-16 Sec. Sprint / 44-45 Sec. Rest)

Note: Felt slow on the hill sprints and am kind of bummed I didn’t get 10 reps on the top set of OHP but oh well, i’ll hit it hard next week!!!

Do you have a nice scenery on the walks with your dog? I walk mine almost everyday but I’m sure its not as nice as Hawaii!

Well I must say that it is pretty awesome out here, in the morning the air is cool (65 Degrees F) and crisp which is a nice change of pace from the heat of the day. Plus there is a 1 mile walking trail right behind my house which is good because walking on the side of the road piss’'s me off, besides my dog loves it!

Friday 4/26/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 3 Mile Dog Walk

Saturday 4/27/13
Cycle: 2
Week: 1

Squat (5,5,5)

A) Squat: 210x5, 245x5, 275x17 (Alternate With Chins @ BWx10 for 6 Sets)
B) BBB Squat: 195x10,10,10,10,10
C) Front Squat: 165x10,10,10,10,10
D1) Weighted Sit- Ups: BW+45x6,6,6,6,6
D2) Leg Press Calf Raises: 605x10,10,10,10,10

Cardio:
AM: 2 Mile Dog Walk (before going to the gym)
12 Hill Sprints (15-16 Sec. Sprint / 44-45 Sec. Rest)
5 Mile Dog Walk (after lifting and sprints)

Notes: The 17 rep set for the squats today was a very nice surprise and, in my opinion, definitely makes up for my sub-par performance with the OHP’s this week!

Sunday 4/28/13

4 Mile Walk

Notes: My dog was beat from yesterday and wouldn’t walk with me today lol!