T Nation

PB Andy's Training Log


#1

Welcome, just started my 2nd cycle on Wendler's 5/3/1. Figured it was time to start a log, hopefully you guys can gain something out of this too.

Little background: I've been lifting since about 2005, and lifting smart since early 2007. I'm 20 yrs old, 6'2", about 215-220 lbs. Did Olympic lifting for a time, and had two meets, had a great time doing that. I was in the Army, and this has negatively affected things such as my consistency with lifting, sleep, diet, etc. I'm out now, and studying Kinesiology at UIC (Chicago), may pick-up Oly lifting down the line there, we'll see. Currently applying for the Chicago Police/Fire Depts.

OK let's get down to business:

90% of 1RM (estimated, and very conservative) for the big 4:
- Military: 125
- Deadlift: 295
- Bench: 200
- Squat: 255

5/3/1 - Cycle 2 - Week 1 - Day 1

  1. Military Press warm-up -> 1x5 @ 40% (50), 1x5 @ 50% (65), 1x3 @ 60% (75)
  2. Military Press -> 1x5 @ 75% (95), 1x5 @ 80% (100), 1x10 @ 85% (105)
    3a. Neutral grip low incline DB BP -> 5x10 - 45ss, 50s, 45s, 50s, 55s
    3b. Medium grip Pull-ups -> Did 12 sets until I reached at least 50 reps (did 51).
    4a. Fat grip Triceps Extensions -> 3x12 - 100 (cable)
    4b. Fat grip DB curls -> 3x12 - 25s, 25s, 20s

Notes: The weights so far are easy, but I'm continuing on and going to be patient with 5/3/1. Slow but steady gains, can't argue with that. Fat grips frickin' blasted my forearms, weight goes way down when I use those. Also, I'm currently using Thib's protocol for para-workout nutrition, I'm loving it so far.

Goals: Lose some fat (via conditioning 2-3x a week), get stronger and bigger. I want a 315 bench, a DL and Squat in the 400s, and a low 225 Military press.


#2

Some current pictures (as seen in TILF, Hah):


#3

The double biceptz pose:


#4

Shot of the wheels:


#5

5/3/1 - Cycle 2 - Week 1 - Day 2

Started out with DeFranco’s “Agile Eight” lower body warm-up.

  1. Deadlift warm-up -> 1x5 @ 40% (120), 1x5 @ 50% (150), 1x3 @ 60% (175)
  2. Deadlift -> 1x5 @ 75% (220), 1x5 @ 80% (235), 1x9 @ 85% (250)
  3. Good Mornings -> 5x10 - 45, 75, 95, 105, 95
  4. DB Bulgarian Split Squats -> 3x10 - 10s, 15s, 15s
  5. Roman chair Leg Raises -> 5x10 - BW

Notes: Felt shitty on the deadlifts because I ripped a callous open yesterday during the pull-up fiesta. Chalked it up a bit but it still sucked, but I got through it. I planned to do RDLs instead of GMs, but I forgot my straps to help out my bloody hand, so I just did GMs. I’ll do RDLs on Squat day, no biggie.


#6

Pretty much got owned on my conditioning session today. It’s been about 2 weeks since my last one, but starting this cycle I’m going to commit myself to at least 2 sessions a week, and work my way up to 3. My whole lower body is really sore from yesterday’s lower body workout, so I took a scoop of SWF 30 minutes prior.

6 x 400m run, 90 sec. rest
5 x 50m sprints, rest was slowly jogging back to starting line

That’s what was planned, at least. My 90 sec. rest eventually turned into my almost barfing twice, and then became 2-2.5 minute rest, because I was so out of it that I forgot to start my stopwatch. Not to mention that my later 400m runs turned into agonizingly slow jogs, but I couldn’t help it. :slight_smile: Good stuff.

Edit: Listened to Cross Examination’s Menace II Sobriety album. This is what probably kept me going. It’s thrash metal.


#7

Good luck with 5/3/1, it’s a very good program.


#8

[quote]whup wrote:
Good luck with 5/3/1, it’s a very good program. [/quote]

Thanks, I’ve noticed. :slight_smile:

5/3/1 - Cycle 2 - Week 1 - Day 3

  1. Bench Press warm-up -> 1x5 @ 40% (80), 1x5 @ 50% (100), 1x3 @ 60% (120)
  2. Bench Press -> 1x5 @ 75% (150), 1x5 @ 80% (160), 1x12? @ 85% (170)
  3. Standing DB Military -> 5x10 - 25s, 30s, 35s, 40s, 40s (8 reps on last set)
  4. Kroc rows -> 2x10 (warm-up) - 50, 75; 1x16 (100)
    5a. Fat grip BB Skullcrushers -> 5x10 - 20, 25, 30, 40, 45
    5b. Fat grip Hammer curls -> 5x10 - 20s, 25s, 30s, 35s, 40s (8 reps on last set)

Notes: Not sure on how many reps I got on my last set of the bench press. It was at least 10, I know that much. I just repped out really fast on that to impressive the womern. I’m going to sit next time for DB Military, so I can move more weight. I also need to go lighter on the Kroc rows for the max set. I want to get at least 20 reps so I’m going to lower it for next week. And fat grips = pain.


#9

OK so for conditioning today, me and my friend did some car pushing for conditioning in our elementary school’s church parking lot. :smiley: We each did the length of the parking lot 9 times, and this took around 40 minutes. We both almost puked numerous times. The length of the parking lot was about 80 yards or so, + the length of turning the car around. And to make things fun for everyone, here’s some video of the action!


#10

And here’s Armando pushing his Pontiac.


#11

5/3/1 - Cycle 2 - Week 1 - Day 4

Started out with DeFranco’s “Agile Eight” lower body warm-up.

  1. Squat warm-up -> 1x5 @ 40% (100), 1x5 @ 50% (135), 1x3 @ 60% (155)
  2. Squat -> 1x5 @ 75% (190), 1x5 @ 80% (205), 1x10-or-11 @ 85% (215)
  3. RDLs -> 5x10 - 95, 115, 135, 165, 185
  4. DB Short Stride Lunges -> 5x10 - 10s, 15s, 20s, 25s, 25s
  5. Kneeling weighted Abs crunch -> 5x10 - 85, 100, 115, 130, 145 (cable weight stack)

Notes: Need to start a little heavier on the RDLs. Short stride lunges fucking suck. Tomorrow is an off day, and will also by a low protein day.


#12

5/3/1 - Cycle 2 - Week 2 - Day 1

Did some foam rolling of the lats, pecs, and upper back. Afterwards I did scap push-ups, broom shoulder dislocations whatever-they-are-called, and band pull-downs.

  1. Military Press warm-up -> 1x5 @ 40% (50), 1x5 @ 50% (65), 1x3 @ 60% (80)
  2. Military Press -> 1x3 @ 80% (100), 1x3 @ 85% (105), 1x8 @ 90% (115)
  3. Low incline DB Bench press -> Ramped to around 12RM: got up to 55s
  4. Pull-ups -> Got 54 total reps. 2 more than last week.
    5a. Triceps Ext. -> Ramped to around 10 RM: 145 on cable stack
    5b. Fat-grip DB Curls -> Ramped to around 10 RM: 25s
    6a. DB External Rotation -> 3x15 - 12s
    6b. Band Pull-aparts -> 3x15 - light band

Notes: Felt strong as shit on my last set of military presses, felt good. Used straps this time on the pull-ups so I can deadlift tomorrow without fucked up hands. Fat grips still hurt. Band pull-aparts are hard.


#13

5/3/1 - Cycle 2 - Week 2 - Day 2

No foam rolling today, just did some body weight squats, fire hydrants, rectus femoris stretch, glute stretch, and a warm-up with the BB (OH squats, front squats, back squats, 5 each).

  1. Deadlift warm-up -> 1x5 @ 40% (120), 1x5 @ 50% (150), 1x3 @ 60% (175)
  2. Deadlift -> 1x3 @ 75% (235), 1x3 @ 80% (250), 1x8 @ 85% (265)
  3. Good Mornings -> 5x12 - 45, 65, 75, 85, 95
  4. DB Bulgarian Split Squats -> 3x9 - 15s, 20s, 25s
  5. Roman chair Leg Raises -> 5x12 - BW

Notes: During good mornings I felt nauseous the whole time, and just wiped. I was about to leave after my last set, but then I took a 15 minute poop and I felt better. I used my Oly shoes for this session, I’m trying to see if I like training deads with those or my Nike Frees. I’ll probably just pull barefoot eventually.

Also, I may have a very minor hernia, which hopefully will not require surgery or anything. I’ll keep this updated.


#14

Just came back from the Doc, I do NOT have a hernia, yay! I have a minor strain/tear in my lower abs, and he told me to take it easy for a couple weeks. So this log is going to be pretty boring until then.


#15

OK, I’m back to start 5/3/1 again. My abs are not 100% but slowly they are getting better. Today all I did is test out my 1RM on Military press and Bench press.

1RM Military press (not 90%) - 170, sad
1RM Bench press (not 90%) - 260

Going to Jim Wendler’s seminar tomorrow morning in Chicago.


#16

Seminar was good, met Jim, awesome guy.

Maxed out F. Squats and Deadlift today. I know my deadlift number wouldn’t be exactly right since I’d be fatigued from Front squats but I rolled with it.

Front squat 1RM (not 90%) - 275
Conv. Deadlift 1RM (not 90%) - 405

So I got my rep maxes and I’m going to start 5/3/1 again tomorrow. I am tweaking it a little bit now (my set-up) because Cephalic_Carnage gave me some really good advice.

Edit:

Goals:
Military press - 205
Deadlift - 500
Bench Press - 315
Front Squat - 335


#17

OK here we go. I’ll just say I restarted cycle 2 since I stopped in the middle of it.

5/3/1 - Cycle 2 - Week 1 - Day 1

  1. Military press -> 1x5 - 100, 1x5 - 115, 1x9 - 125 … Wasn’t feeling too hot yesterday (when I did this workout so only 9)
  2. DB low incline bench -> 3x10, ramped to 50s
  3. Rack chins -> 3x12 - ramped to 30lb. DB. Still fooling around with how to get the DB on my lap. Just gonna ask my friend next time. :stuck_out_tongue_winking_eye:
  4. SWRGB (super wide reverse grip bench) -> 3x10 - ramped to 135… Going to start using smith machine for these.
  5. Face pulls -> 3x15

Deadlifts tomorrow.


#18

[quote]PB Andy wrote:
OK here we go. I’ll just say I restarted cycle 2 since I stopped in the middle of it.

5/3/1 - Cycle 2 - Week 1 - Day 1

  1. Military press -> 1x5@65% (100), 1x5@75% (115), 1x9@85% (125) … Wasn’t feeling too hot yesterday (when I did this workout so only 9)
  2. DB low incline bench -> 3x10, ramped to 50s
  3. Rack chins -> 3x12 - ramped to 30lb. DB. Still fooling around with how to get the DB on my lap. Just gonna ask my friend next time. :stuck_out_tongue_winking_eye:
  4. SWRGB (super wide reverse grip bench) -> 3x10 - ramped to 135… Going to start using smith machine for these.
  5. Face pulls -> 3x15

Deadlifts tomorrow.[/quote]

Just a suggestion; I use plates instead of DBs and lay them across my stomach/chest for rack chins.


#19

[quote]whup wrote:
PB Andy wrote:
OK here we go. I’ll just say I restarted cycle 2 since I stopped in the middle of it.

5/3/1 - Cycle 2 - Week 1 - Day 1

  1. Military press -> 1x5@65% (100), 1x5@75% (115), 1x9@85% (125) … Wasn’t feeling too hot yesterday (when I did this workout so only 9)
  2. DB low incline bench -> 3x10, ramped to 50s
  3. Rack chins -> 3x12 - ramped to 30lb. DB. Still fooling around with how to get the DB on my lap. Just gonna ask my friend next time. :stuck_out_tongue_winking_eye:
  4. SWRGB (super wide reverse grip bench) -> 3x10 - ramped to 135… Going to start using smith machine for these.
  5. Face pulls -> 3x15

Deadlifts tomorrow.

Just a suggestion; I use plates instead of DBs and lay them across my stomach/chest for rack chins. [/quote]

Definitely going to do that next week, thanks.


#20

5/3/1 - Cycle 2 - Week 1 - Day 2

  1. Power snatch above knee -> 1x5@65% (90), 1x5@75% (105), 1x5@85% (120)… Not repping out on last set.
  2. Deadlift -> 1x5@65% (235), 1x5@75% (275), 1x8@85% (310)… Not really worried that I got only 8 on the last set. I haven’t lifted legs for about 5-6 weeks, excluding the 1RM test for deadlift. In fact, I was likely a little bit drained from the 1RM test that I did on Sunday.
  3. Alternating DB curls -> 3x10, ramped to 40s
  4. DB Reverse lunge -> 3x10 - ramped to 40s.
  5. Standing calf raise on hack squat press thing -> 3x10 - ramped to 6 plates (3 each side)
  6. Plank -> 3x30s

Overall good session. Walking the dog in about an hour for 30 mins.