HonestIago's Wendler 5/3/1 Log

So, yesterday was the first day of week 1 of my first cycle which turned out to be deadlift day:

I calculated these lifts based on a conservative estimate of 170kg for a 1rm strapless dead. Wendler says to calculate your weights based on 90% of this (153kg).

Deadlift:

(Warmup)
60kgx5
75kgx5
90kgx3

(Working sets)
115kgx5
122.5kgx5
130kgx15

Accessory work:

Hanging leg raises 3x12

BOR 70kg 3x10

BB roll-outs 3x8

I finished with a quick kettlebell circuit for conditioning. Doesn’t look like much but I was knackered after all this. Arms felt more pumped than they have in a while and my forearms and hands were killing me!

How long did this all take?! Stats/Goals/Measurements?

Whole workout was a little over an hour seeing as you ask!

I’m 19, 5’10" and around 90kg.

Current lifts:
Bench 100kg 5x5 (c.120kg 1rm)
Squat 140kgx1
Dead 180kgx1 (with straps so maybe a little less)

Current Measurements:

Neck: 16.25"
Chest: 44"
Upper arm: 15.25"
Forearm: 12"
Upper leg: 23"
Calf: 15.5"

Thanks for the interest!

Shoulder Press day:

Weights calculated on again a conservative estimate of 65kg for 1rm hence 90%=58.5kg

(warmup)
22.5kgx5 (felt embarrassed putting the tiny weights on!)
30kgx5
35kgx3

(working sets)
45kgx5
47.5kgx5
50kgx12

Assistance Work:

BW Dips plus 20kg x50 total reps!

BW chins x60 total reps (Wendler recommends 100 but I will have to build up to that!)

GAH 1.25kg on each side of the barbell! Probably the most ego deflating thing I’ve ever seen in the gym!

Squat Day:

Weights calculated on 90% of 140kg 1rm=126kg.

(warmup)
50kgx5
62.5kgx5
75kgx3

(working sets)
95kgx5
100kgx5
107.5kgx12 (tough!!)

Accessory Work:

GM’s 20kgx8, then 40kg 2x8 (first time doing these)

Leg Press: mechanism plus 100kgx20, 120kgx20, 130kgx20 (dont know actual weight)

Leg curl: couldn’t work out the stupid fucking machine so didn’t bother.

Finished with some standing BB and preacher curls.

GAH! ‘‘couldn’t work out the stupid fucking machine’’ -greatest man alive

Sounds like a good sesh overall.

Bench day

Lifts based on 90% of 1rm of 120kg=108kg

(warmup)
42.5kgx5
55kgx5
65kgx3

(working sets)
80kgx5
87.5kgx5
92.5kgx8 (MAD I didn’t get 9)

Accessory Work:

DB Bench 32.5kg x8,8,6,6

DB row 40kgx16 each arm

C/grip bench 60kg 5x10

Finished with 10mins snatches and C&P with the 20kg KB.

Think I’m going to have to up my calories (I’ve lost a kg this week), I benched 100kg 5x5 last week so dissapointed with my performance today. Also I’m not sure if it was wise to choose the second option for percentages in 5/3/1. The first option would have left me fresher for my main work set today.

Deadlift day:

Have reverted to Wendler’s option 1 for the start of week2 and reaped the benefits today it would seem.

(warmup)
60kgx5
77.5kgx5
92.5kgx3

(working)
107.5kgx3
122.5kgx3
137.5kgx16

Accessory Work:

Hanging Leg raise 3x12

BOR 75kg 3x8

BB rollouts 3x8

Shoulder Press Day

(warmup)
22.5kgx5
30kgx5
35kgx3

(working)
40kgx3
45kgx3
52.5kgx11

Accessory Work:

chins x70

BW dips x100

Solid no-nonense training

Squat Day

Early morning session:

(warmup)
50kgx5
62.5kgx5
75kgx3

(working)
87.5kgx3
100kgx3
112.5kgx7 (grossly disappointed!)

Wasn’t feeling it at all this morning. I buckled on the 8th rep and had to dump the bar. Was SO DAMN MAD as I initially wanted 10 reps. However, with the help of my training partner I re-racked the bar and took a few minutes rest. Then, looking like a white-t-shirted grim reaper coming out of the tomb, I unracked the bar and began grinding out an additional 3 reps for a total of 10. I still have my squat demons, but they work for me nowadays.

Accessory work:

Leg Press mechanism plus 130kgx15/15/20

My skull also feels like it is going to implode from doing BB rollouts.

I fuckin’ hate early morning sessions, body isn’t fully awake/active and you don’t have enough food in you. Doesn’t help if you have a relatively light dinner the night b4. I wouldn’t get too wound up on the final set, just a bad day.

The question is, does the Accessory Work control you, or do you control it?!

LOL began grinding out 3 more reps to 10 piss poor lol

Yes I do advocate option 1 STRONGLY! That way the lighter working sets prime one nicely for the final ball-buster. I noticed that using option 2 bench I underperformed on my final set, hence the change.

As an example, look at my deadlift: week 1 option 2 I managed 130kgx15, but when I switched to option 1 for week 2 I managed a solid 137.5kgx16.

Take what you want from that, but my mind is made up and I can safely say I shan’t be doing option 2 again anytime soon!

Bench day

(warmup)
40kgx5
55kgx5
65kgx3

(working)
75kgx3
87.5kgx3
97.5kgx7

Accessory work:

DB Rows 40kgx20

DB Bench 35kgx7,6,4

Floor press (from lowest pins about 4" off chest)
80kgx5,8,8,8
90kgx5,5

Went to KFC for post-training feed, hated every fucking mouthful!

pussy for hating every mouthful.

Deadlift Day

(warmup)
60kgx5
75kgx5
90kgx3

(working)
115kgx5
130kgx3
145kgx16 (this was a real ball-buster!)

Accessory Work:

BOR 75kg 3x8

Hanging Leg raises 3x12

SO built

Shoulder Press Day

(warmup)
20kgx5
30kgx5
35kgx3

(working)
45kgx5
50kgx3
55kgx10

Accessory Work:

Wide-grip pull ups x50 reps (first set was 10 which is a pb)

BW plus 20kg dips 5x10

Seated DB shoulder press 20kg x8,6,6,4 (Hated this, basically never done it before and doubful I’ll ever do it again!)