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

Thursday 7/23/9 Wendler 5/3/1 3rd Cycle 3x3 Press

Standing Press
warm up: 455;955
work sets: 1153;1303;1454+1 push press
Alternate (not superset)) Chins/Seated DB Press
bw
10/7010
bw
9/7010
bw
8/708
70
10(30 degree)
bw7
70
10(45 degree)
bw7;
bw
9(switched to underhand grip)
Pushdown
12@80
Cable Curl
12@110
Cable Lat. Raise
12@25 each arm

Maybe some running later this evening after I finish my on call shift…

Saturday 7/25/9 DeadLift 3x3 (Wendler 5/3/1)

Deadlift
260x3;295x5;335x6
5x10@225
Hanging Leg Raise/One Legged Calf Raise
3(7/820 each leg)
Leg Raise/Seated Calf Raise
2(10/12
175)

Track Running
400 walk/400 run
300 w/300 r
200 w/200 r
100 w/100 r
100 w/100 r
200 w/200 r
300 w/300 r
400 walk

We have almost exactly the same numbers, I always love seeing logs like this. Keep up the good work man!

[quote]BlackLabel wrote:
We have almost exactly the same numbers, I always love seeing logs like this. Keep up the good work man![/quote]

Thanks. I’m grinding through the BBB assistance work this cycle. We’ll see what happens and how this 38 y/o body handles it.

Best Wishes!

Tuesday 7/28| Thursday 7/30

Tuesday = Bench 3x3
Bench
170x3; 195x3;215x7
5x10@155
1 Arm DB Row
65x10;75x10;85x20;85x10
Pullups
bw * 9
Dips
bw * 10
Pulldowns
12@175
Pushdowns
12@75

some running

THURSDAY = Squat 3x3
Squat
warm up = 135x5;170x4;200x2
work sets = 235x3;270x3;300x3+1*
5x10@205
Leg Curl/Cable Ab Pulldown
4x10@130/150
1x10@115/150

intervals
3 gassers (2:00 rest)/3 1/2 gassers (2:00 rest); 2x110;65;120;45 - just a bunch of short runs in the rain.

  • Had no spotter and set the catches too high and bump them on the last rep and lost my form. I reset and got one more rep - pretty flustered by the tactical screw up.

Saturday 8/1/09 Press 5,3,1 week Wendler

Wow August already!
jump rope to warm up
Standing Press
45x5;95x5
120x5;135x3;150x3
Seated DB Shoulder Press
4x10@70
1x8@70
Chins/Pulls
9,9,8 pulls= 10,10,7
Circuit: Many things*
BW Dips =12
Up. Row=12@65
Machine Fly=10@115
Shrug =12@185
Alt. DB Curl = 8@45
Pushdown= 16@75
Machine Fly=10@115
Shrug=12@185
Up. Row=12@65
CableCurl/Curl=120x6/65x10

1 mile jog 10:00

  • kinda felt like doing a little more work today.

Tuesday 5,3,1 Deadlift Day

jump rope/stretch
Deadlift
135x5;225x5
280x5;320x3;350x3
Shrugs
175x12;195x12
SLDL
225x8

'kind of a ‘not doing jack’ workout. Bad day at work (across the board pay cuts) so I wasn’t in the mood to do much.

ran 2x300 shuttles (1:07/1:08)
did 3x10 jump squats - get my work in and go home, just like Jim mentions in the book - pick your battles.

Thursday 8/6/9 Bench 5/3/1 Day

jump rope
Bench
95x5;135x5
180x5;205x3;230x2(couldn’t get the 3rd up)
Alternate:1 Arm DB Row/Bench Press
65x10;75x10;85x1;2(95x10)/5x10@165
Super Set:Fly;Rear Delt Fly;Pushdown;Seated Machine Curl
130x12;85x12;80x12;85x12
Super Set:Pullups/Dips
bw8;bw10

Intervals
4 up/backs:5/10/15
4x100m(jog/sprint)

SATURDAY 8/8/9 SQUAT 5/3/1 DAY
Squat
warm up to 250x5;285x3;320x2 +330x1
Interval running
ASSISTANCE WORK
Squat
205x12
Good Morning
105x12
Front Squat
2x10@105
Hanging Leg Raise
3x8+13,12
One Legged Calf Raises

3rd CYCLE DELOAD - Press Day
interval Running
warm up and stretch
3(gasser/120/2x’5-10-15’/30)
<:42 on the gassers adn :<:22/23 the 120s (change direction at 40 yards)
Standing Press
72x5;87x5;102x5
Alternate Pushups/Shrugs
3x15/3x15@102

8/11/9 3rd CYCLE DELOAD - Deadlift day

jump rope and stretch
Deadlift
135x6;185x6;205x6;225x6 nice and easy
Front Squat
115x6;3(135x6)
Chins/Pull ups
3x6@bw(overhand);2x6@bw(underhand)
Abs
4x10
Leg Curls
130x12

20:00 minutes on treadmill (football team on field plus this is a deload so easy the running too, I suppose). Rotated through 3.5–>4.2mph and 6–>15% incline.
Very humid and stale air in the gym today :frowning:

8/13 Thursday = Bench Day (deload)
jump rope to warm up
Bench
95x6;135x6;2(170x6)
1 Arm DB Rows
65x10;80x10;95x10 each arm
Dips
bw*15,15,13
Extra Stuff
Machine Rear Delt: 115x10
Machine Fly: 130x12
Pushdown:80x12
Machine Curl:90x12

Interval running (with my son and neighbor):
3x gassers (<:45/2:00 rest)
4x 5-10-15 sprints (:30 rest)

8/13/9 Thursday = Bench Day (deload)
jump rope to warm up
Bench
95x6;135x6;2(170x6)
1 Arm DB Rows
65x10;80x10;95x10 each arm
Dips
bw*15,15,13
Extra Stuff
Machine Rear Delt: 115x10
Machine Fly: 130x12
Pushdown:80x12
Machine Curl:90x12

Interval running (with my son and neighbor):
3x gassers (<:45/2:00 rest)
4x 5-10-15 sprints (:30 rest)

Last Deload work out today…

jump rope
Squat
135;185;225;240= 5 reps each
Deadlift
Trying sumo stance:
185;225;275= 5 reps each
Super-set: chins/1 Arm DB Press
3(5/5/5)
Leg Raises
12,10,10,18
2(:10 sprints)/4(200m sprints/200m jog/walk recovery)

Nothing too strenuous…just keep the blood flowing.

4th Cycle of Wendler’s 5/3/1 starting next week…

5/3/1 4th Cycle:3x5 - Monday/Tuesday 8/17-18/9

MONDAY - 20 minutes of interval running/10 minutes walk at noon
PM = Press
Standing Press
warm up 67x5;82x5
work sets 107x5;122x5;137x5
BBB Presses
102x10,10,8,
92x10,10,
Lying French Press/CGBP/Curl
2(72x8+12/10) + 72x10 curls
DB Lat Raise/1 Arm DB Curl
2(12x23 each)

TUESDAY = DEADLIFT
Deadlift
warm up 135x5;185x5
work sets 245x5;285x5;325x6
Front Squat
135x5;150x10,8
High Bar Squat
185x8,8

8 laps on track jog/walk
Ab work

4th 5/3/1 cycle: 3x5 week - Thursday= Bench/Saturday=Squat
Thursday:
Bench
work up to 210x7 - meh
BBB Bench
175x10 (got 5x10@165 last time - maybe too aggressive this time)
170x8
165x10,10,10
Pullups/Dips
alternated sets of 5 (sorta EDT style)
Super Set:Machine Fly/Read Delt Fly
130x12;100x6+85x6
Super Set: Machine Curls/Pushdown
90x12;85x12

ran some gassers

SATURDAY =
Squat
220x5;255x5;290x8 PR
rested
made an attempt at the ‘beep test’
rested
Rack pull
315x6
BBB Deadlift
4x10@225
Hanging Leg Raise
7,6,6,6

5x:15 run @15% incline (:45 rest)/4:00 walking cool down

Tuesday 8/25/9 4th Cycle 3x3 Press Day

jump rope
Standing Shoulder Press
warm up = 45x5;95x5
work set = 115x3;135x3;145x3
BBB Standing Shoulder Press
115x10;105x8,8;95x8,8
Body Weight Chins
8,7,5
1 Arm Rows
2(95x8) each arm
Machine Rear Delt Fly/Chest Fly
100x8+85x4/130x12
Machine Curl/Pushdown
90x12/85x12
Cable Lat. Raise
27.5x12 each arm


MONDAY = running and abs
warm up and stretch
14x40 (5.6–>6.1/:35 rest)
5:00 walking recovery
250m shuttle (:57)
3x10 walking lunges
4 sets of abs(15-20 reps)

strong number…nice to see people still lifting good weight at 38 !!
Im 34 and i wont stop!!

btw i think you get more update here if you split your warmup and workset in another…not easy to read…nut that just my 2 cents!!

Thursday/Saturday 8/27,29/9 3x3 Week

THURSDAY = Deadlift
warm up, work up to 340x6
squats = 3x10@205
deadlift = 2x10@225

one hour later…
5 10-20-30 sprints
additional sprinting until I pulled my left hamstring :frowning:
situps

SATURDAY= BENCH
in a hurry so…
warm up to 220x6
170x10,165x8,8
6 chins
set of 10 inverted rows
went to 11 y/o son’s football scrimmage
did some shoulder presses/rows w/ a DB at home (couple sets of 4 count ‘side straddle hops’ instead of running on bad hammy).

Tuesday 9/1/9 Squat Day (w/ bad left hamstring)

supposed to be 3x3 day on Wendler’s routine but with pulling my hammy Thursday night I am just getting around to STARTING to recover.

did some push ups/sit ups/rows/HIIT style ‘side straddle hops’ 4:00 and stretching/icing /some high rep knee bends on Monday

Tuesday = Squat Day
jump rope then
Squat
45x15;95x5;135x3;185x3;225x3 for 3 or 4 sets (I forget) didn’t want to go too heavy -actually surprised I could do this on my leg.
Weighted Hyper Extensions
not gonna press my luck with dead lifts/SLDL
3x10 with 35lb plate
Squat - again
2x10@95
Hanging Leg Extensions
4x7

walked 4 laps on the track, then stretch and ice.

No running for at least two weeks - not gonna get too anxious at 38 years old!
Saturday is probably going to be a light deadlift day (recovery/therapy) rather than 5/3/1 week.