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
- Military Press warm-up -> 1x5 @ 40% (50), 1x5 @ 50% (65), 1x3 @ 60% (75)
- 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.