NS Log

Training Logs
1

I’ve been lifting for almost 8 years now and felt that my strength has stalled so I started Wendler’s 5/3/1 last month and I just started my 2nd cycle today.

Age: 28
Height: 5-9
Weight: 195 lbs

Training Maxes:
Standing OHP = 190
Deadlift = 470
Bench = 315
Box Squat = 375 (my back squat training max would be 415, but I’m trying out box squats for now to try to address some of my glute/hamstring weaknesses)

Previous Rep PR’s (from my 1st 5/3/1 cycle):
Standing OHP = 175x4
Deadlift = 435x7
Bench = 295x7
Box Squat = 350x5

So here’s today’s workout:

Standing OHP:

125x5
145x5
160x7

DB Lateral Raises:

4x10 w/45

DB Bent-over Reverse Flies:

4x10 w/40

BB Shrugs (behind the back):

4x10 w/225

Rotator exercises (4 sets)

2

Deadlift:

305x5
355x5
405x10

Pull-ups:

4x10 w/bodyweight

One-arm DB Rows:

4x10 w/105

Straight-arm Pulldowns:

4x10 w/80

Skull Crushers:

2x10 w/110

DB Kickbacks:

2x10 w/35

3

Barbell Complexes:

5 sets using 135 lbs.

Cleans x5
OHP x5
Front Squats x5
Bent-over Rows x5
RDL x5

4

Bench:

205x5
235x5
270x10

DB Incline:

4x10 w/95

Dips:

4x10 w/45

Cable Flies:

4x10 w/80

BB Curls:

2x10 w/110

Preacher Curls:

2x10 w/40

5

Box Squats:

245x5
280x5
320x5

I added in an extra set of regular back squats and got 415x4.

Good Mornings:

4x10 w/185

Leg Press:

4x10 w/540

Russian Leg Curls:

4x10 w/bodyweight

Seated Calf Raises:

4x10 w/135

6

Standing OHP:

135x3
150x3
170x4

DB Lateral Raises:

4x10 w/45

DB Bent-over Reverse Flies:

4x10 w/40

BB Shrugs (behind the back):

4x10 w/225

Rotator exercises (4 sets)

7

Deadlift:

330x3
375x3
425x8

Pull-ups:

4x10 w/bodyweight

One-arm DB Rows:

4x10 w/110

Straight-arm Pulldowns:

4x10 w/80

Skull Crushers:

2x10 w/110

DB Kickbacks:

2x10 w/35

8

Bench:

220x3
255x3
285x8

DB Incline:

4x10 w/95

Dips:

4x10 w/45

Cable Flies:

4x10 w/80

BB Curls:

2x10 w/110

Preacher Curls:

2x10 w/40

9

Box Squats:

265x3
305x3
345x7

Good Mornings:

4x10 w/185

Leg Press:

4x10 w/540

Russian Leg Curls:

4x10 w/bodyweight

Seated Calf Raises:

4x10 w/135

10

Standing OHP:

145x5
160x3
180x3

DB Lateral Raises:

4x10 w/45

DB Bent-over Reverse Flies:

4x10 w/40

BB Shrugs (behind the back):

4x10 w/225

Rotator exercises (4 sets)

11

Deadlift:

350x5
400x3
445x6

Pull-ups:

4x10 w/bodyweight

One-arm DB Rows:

4x10 w/120

Straight-arm Pulldowns:

4x10 w/80

Skull Crushers:

2x10 w/110

DB Kickbacks:

2x10 w/35

12

Bench:

235x5
270x3
300x5

DB Incline:

4x10 w/95

Dips:

4x10 w/45

Cable Flies:

4x10 w/80

BB Curls:

2x10 w/110

Preacher Curls:

2x10 w/40

13

Box Squats:

280x5
320x3
355x5

Good Mornings:

4x10 w/185

Leg Press:

4x10 w/540

Russian Leg Curls:

4x10 w/bodyweight

Seated Calf Raises:

4x10 w/135
Report Post

14

Standing OHP:

75x5
95x5
115x5

DB Lateral Raises:

2x10 w/45

DB Bent-over Reverse Flies:

2x10 w/40

BB Shrugs (behind the back):

2x10 w/225

Rotator exercises (2 sets)

15

Deadlift:

190x5
235x5
280x5

Pull-ups:

2x10 w/bodyweight

One-arm DB Rows:

2x10 w/120

Straight-arm Pulldowns:

2x10 w/80

Skull Crushers:

1x10 w/110

DB Kickbacks:

1x10 w/35

16

Bench:

125x5
160x5
190x5

DB Incline:

2x10 w/95

Dips:

2x10 w/45

Cable Flies:

2x10 w/80

BB Curls:

1x10 w/110

Preacher Curls:

1x10 w/40

17

Standing OHP:

125x5
145x5
165x8

Seated DB Lateral Raises:

4x5 w/45

Chest-supported DB Rear Delt Flies:

4x5 w/40

1-arm DB Snatch

4x5 w/85

BB Shrugs (behind the back):

2x5 w/305

Chest-supported DB Shrugs

2x10 w/110

18

Deadlift:

310x5
360x5
410x10

Chin-ups:

4x5 w/50

Bent-over BB Rows:

4x5 w/275

Seated Good Mornings:

4x5 w/225

Decline DB Skull Crushers:

2x5 w/60

Rope Triceps Extensions:

2x10 w/85

19

Bench:

210x5
240x5
275x10

BB Incline:

4x5 w/255

BB Decline:

4x5 w/295

Cable Flies:

4x10 w/80

DB Hammer Curls:

2x5 w/70

Preacher Curls:

2x10 w/90

20

Box Squats:

250x5
290x5
330x10

Front Squats:

4x5 w/225,225,245,245

RDL:

4x5 w/345,345,345,365

Russian Leg Curls:

4x10 w/bodyweight

Seated Single-leg Calf Raises:

4x10 w/90