T Nation

NewWorldMan's New Log (Wendler's 5/3/1)


#1

Been keeping a log on another forum for years, but since I've started posting here I wannted to log here as well.

2nd Full Cycle of Jim Wendler's 5/3/1 ( own the e-book ;love the e-book):

Current stats:

38 years old
6'3 227
squat = 305x6
dead lift = 375x2/355x4
bench = 220x6
shoulder press = 145x5

Today's workout = Squat

Foam roller/stretching/jump rope
Squat
Warm up = 135x5;165x5;195x3
work sets = 215x5;250x5;[color=#0000BF]280x7PR[/color]
Good Morning
4(10x105)
Hanging Leg Raise
10,10,9/Dip machine leg raise = 10

Intervals = 10x110 yards (<:19 w/45-->1:00 rest)
Super set: Hip Ab/Ad:Calves
Ab/Ad 15@85:12@250
Ab/Ad 12@85:12 one legged calf raise


#2

Sunday 6/21

DE Bench
rotated grips
8x3@142
BB Row
117x6;127x6
3x6@137
French Press/Close Grip Floor Press
3(8/12@72)
Rear Delt Row
3(10@23)
Curl
15@23 each arm
a few shrugs


#3

Tuesday 6/23 Deadlift 3x3

foam roller;drive to gym;stretch; jump rope
Deadlift
Warm up (sumo style for practice) = 160x5;200x5;240x3
work sets = 280x3;320x3;[color=#FF0000]360xmiss;360x2 miss(supposed to get 3)[/color]
Leg Curl
4x10@115
Leg Press
4x10@380

Hill Running
8x:15(:45–>1:00 rest)

Giant Set: Chin up/Ab Pulldown/Seated Calf Raise/Ab-Ad Machine
7/10@150/15@160/12@90(out)
7/10@150/12@160/12@90(in)
7/10@150/12@160/12@90(out)
6/10@150/12@160/12@90(in)


#4

Thursday 6/25/9 Bench 3x3
jump rope/stretch
Bench
warm up = 95x5;120x5;140x3
work set = 165x3;190x3;216x6 (missed 7th)
1 Arm DB Row
10x60;10x70;21x80
15 Degree DB Press
4(12x65)
Super Set: Pullup/Dip
3(7/10)
Super Set: Pulldown/Pushdown
10@165/10@80

Intervals
3 Gassers (:45/2:00 recovery)
3 1/2 Gassers (:21/1:00 recovery)


#5

Hey I am glad to see someone else on here keeping a 5/3/1 log. One piece of advice. Misses take a lot out of you and I think it is a better idea to stop with the last grinder on this program than to be missing a lot. Obviously misses happen, but I really think on this program it should be rare.

Best of luck with the program, I am loving it as well!


#6

Saturday 6/27/9 Squat 3x3

Squat
135x5;165x3;195x3
230x3;265x3;295x5
Bulgarian Split Squat
3x10@25 each leg
Glute Ham - Eccentric
2x8
Hyper Extension
2x12
Ab Pulldown
3x12@155
One Legged Calf Raise
2x8 each leg

2(10 3- yard shuttle/:25 rest/5:00 between sets)
300m run :57


#7

[quote]Apostate wrote:
Hey I am glad to see someone else on here keeping a 5/3/1 log. One piece of advice. Misses take a lot out of you and I think it is a better idea to stop with the last grinder on this program than to be missing a lot. Obviously misses happen, but I really think on this program it should be rare.

Best of luck with the program, I am loving it as well![/quote]

Thanks for the note; glad to hear you’re loving the program as well!

I am not sure about the ‘misses’. This cycle I’ve switched from 3 to 4 days a week; that could be it - the increased frequency. I am also on vacation these two weeks and doing more physical labor (‘honey do’ list) than my normal desk job. Since I only have one more week (the 5/3/1) I’ll ride this cycle out - probably go back to the 3/week cycle and just do some conditioning work on the fourth day.


#8

Tuesday 6/30/9 Deadlift 5/3/1

Deadlift
warm up (sumo) = 160x5;200x3;240x3
work sets = 300x5;340x3;380x2
Leg Press
15x385
3(12x410)
Good Morning
4(10x105)

Running
300m
ladder = 200yards/1:00 rest;180/:55;160/:50;140/:45;120/:40;100/:35;80/:30;60/:25;40/:20/20yards
200m run

Super Set: Hanging Leg Raise/Seated Calf Raise/Hip Ab/Ad
4(8,8,8,12;12x160;115,12,12,12x100)


#9

Thursday 7/2/9 5/3/1 Bench

jump rope
Bench
warm up = 95x5;120x4;140x3
work sets = 180x5;205;225x3*
1 Arm DB Row
70x10;85x8;100x12(straps on last set)
Incline DB Press
2(12,10x70) 15 degree
2(10x70) 30 degree

Running
3 gassers (<:45/2:00 rest)
2(2x30yards/2x50yards/1:00 recovery)

Super Set Pullup/Dip
Overhand = 7/12
Underhand = 8/12
Neutral = 7/12
Pulldown
8x175
Pushdown
8x85

More running:
4(15/30/15)
200m


#10

Saturday 7/4/9 2nd Cycle:5/3/1 squat day

Squat
135x4;165x3;195x3
work sets = 250x5;280x3 (off feeling it in my quads); 315x MISS;300x1;310x2
Bulgarian Split Squat
10x25 each leg
Running
3 gassers (<:44/2:00 rest)
1 half gasser (<:21)
2(2x30;2x50/1:00 rest)
Ab Pulldown
4x10@160
Hyper Extension
4x10

I couldn’t understand why my squat was dead today, then it hit me - I RAN HARD Thursday evening after BENCH day = quads not recovered = STUPID ME!


#11

Seated Shoulder Press
warm up = 67x5;87x4
work sets = 117x5;132x3;147x3
Standing Press
5x10(102,102,97,87,82)
1 Arm DB Row
5x10(53,53,63,63,63)
Super Set: BB Curl:Lying Tricep Press/close grip press
3x10@72
2x8/12@72
High Pull
8x72

Running:
3 gassers (:44/1:00)
2(2x30;2x50/1:00 rest)
4(15/30/15)


#12

2nd Cycle: Deload Bench Day 7/9/9

jump rope

bench
95x5;120x5;145x5
1 Arm DB Row
65x10;75x10;85x10
Incline DB Press
2(10x70) 15 degree incline
10x70 30 degree incline
Super Set: pullups/dips
overhand x7;10
underhand x8;10
neutral grip x7;10

Running:
2x100 (first was :17.5)
2x80
2x60
2x40
2x20
2:00 rest
2x20
2x40
2x60
2x80
2x100 (last one was :18.3)


#13

Super Set: pullups/dips[/b]
overhand x7;10
underhand x8;10
neutral grip x7;10

I always get a good pump doing this, some times I throw in push ups too for a 3rd exercise. Any way, youre training hard, keep it up.


#14

[quote]whup wrote:
Super Set: pullups/dips[/b]
overhand x7;10
underhand x8;10
neutral grip x7;10

I always get a good pump doing this, some times I throw in push ups too for a 3rd exercise. Any way, youre training hard, keep it up.
[/quote]
Thanks! I find the super sets kill 2 birds/1 stone: - added conditioning at the end of the work out & gets me out of the gym faster :slight_smile:


#15

2nd Cycle: Deload Squat Day 7/11/9

warm up = swings/stretches/jump rope
Squat
40/50/60% = 135x5;165x5;200x5 ( on parallel box)
RDL
2x5@200 (lazy, kept the weight on the bar from last squat set - deload week/going easy)
Hanging Leg Raises
set of 8; then 3 more (deload week/lazy)

Some running (key word is ‘some’ - after all this is a deload week!):
4x40(:35 rest)/3x110(1:00) rest
25 minutes walking w/wife and baby!

*I did a few deadlifts to show a 14 y/o who asked me for assistance - nothing strenuous. Happy to see he takes his lifting seriously and asks for help!
I did a few ‘ghetto’ GHRs on the pulldown machine to test the waters and see if I can add the next cycle.

That’s about it - back at 3x5 on Tuesday for my 3rd cycle of Wendler’s 5/3/1!


#16

It is always good to take time and help younger lifters. I got a lot of help when I was just starting out in high school and I always try to pass it on whenever I can. Great job helping out someone new.

I am coming off my deload week as well and am getting back to the heavy stuff on Tuesday. Good luck, keep killin it!


#17

Wendler 5/3/1: 3rd Cycle - Standing Press 3x5

Standing Press
warm up: 655;805;953
work sets: 105
5;1205;1356+2 push presses
Alternate (not superset)) Chins/Seated DB Press
bw9/7010
bw8/7010
bw8/707
7010(45 degree)
70
10(45 degree)
bw8;8
bw
6;4 (switched to underhand grip)
Dips
212@bw
DB Curl/DB Lat Raise
33
12 each arm/1712 each arm
17
12 each arm/17*12 each arm


#18

Thursday 7/16/9 3rd Cycle Deadlift 3x5

foam roller;stretching; jump rope (270 touches)
Deadlift
warm up: 185x5;225x5
work sets: 240x5;280x5;315x9
5x10@225 (this took some will power with high humidity in the gym)
Hanging Leg Raise
7,7,6
Ghetto GHR
2x5 (just trying this out)

Conditioning Intervals:
3 gassers : <:46/2:00 rest
3 1/2 gassers: <:21/1:00 rest
1 gasser: <:45


#19

Wendler 3rd Cycle: Bench 3x5

Jump rope/stretch
Bench
95x5;135x5
work sets: 155x5;175x5;200x10
BBB: Bench
5x10@145 (should’ve done150/155)
1 Arm DB Row
65x10;75x10;
85x20 each arm
Pullup/Dips
8/15
6+6 pulldowns @ 170/12+6 pushdowns@75

1 Gasser @ :43. Decided to do my conditioning runs tomorrow. Squat on Tuesday!


#20

Wendler 3rd Cycle: Squat 3x5 (Tuesday 7/21/9)

jump rope and stretch
Squat
warm up = 135;185x5
work sets = 225x5;255x5;285x5
1x10@215
1x10@205
Seated Leg Curl
3x10
Dips
2x12
At home:
Front Squat
2x10@117
Abs
50 reps of ab work.

  • earlier workout than normal due to work schedule; different gym; different pre-WO meal( clam chowder and key lime pie - not great pre-WO)
    got my reps in on the 3x5; live to fight another day. Thinking of 5x10 squat on DL day and 5x10DL on Squat day (since I only get to squat only once every ten days on a three days a week schedule.) It seems that I need to squat more frequently than this to stay in the groove and get strong. Who knows…

I ran intervals yesterday - Standford’s football team’s conditioning test:
6x:10(>65 yards)/:25 rest
1:00 rest
4x120(40 yards)(<:25)/:25-30 rest ( only supposed to get :15 rest I can’t do this!)
2:00 rest
6x:07 (<45 yards)/:25 rest
1:00
300 yard shuttle (<:73) I got <:76

THIS IS a KILLER TEST!