T Nation

Stanners Log

OK so I’m new here. UK based. Trained 2 years ago heavy 5x5 after a leg break and got my PR’s up to:

Squat: 140kg (308lbs) 5x5
Bench: 90kgs (198) 5x5
Deadlift: 160kg (352) 3x5
Press: 55kg (121) 5x5

Then I stopped wanted to Olympic lift and work got in the way. (Crap excuses I know)

I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:

Deadlift: 125 1x5
Bench: 77kg 1x5
Press: 57.5kg 1x1
Squat 60kg 5x10

No real squat as I have developed patella tendinitis and need to keep the squat light and frequent. I squat every session and am adding 1.25 kg to each session with a view of the 5x5 program except I do 5x10.

I’m logging my workout here with two real goals.

Improve my strength to Press 60kg 5x5 Bench 100kg 5x5 and to have a single digit body fat %

Current weight is 92kg body fat 22%

Feel free to chip in and make suggestions I am restarting the Wendler (from cycle 2’s weights) as the program suggests once you fail.

Food wise when I am good I am very good when I am bad I am horrid. But Ill log an we can see where I can improve and get going.

Here’s to getting fit and not fat.

Welcome.

Is the daily squatting helping your tendonitis?

Can’t help with any of the PL stuff, but will be happy to give you feedback re your diet.

Welcome.

Eyedentist, you really should try some PL stuff. I bet you’d have a blast.

Thanks ED.

The squatting everyday has had significant impact in improving my tendinitis rehab. I started off just partial two legged squatting to the point of most discomfort and slowly but surely have got deeper and now squat with weight again. I also focused on cardio (rowing mainly) and lots of quad and hamstring flexibility.

Here’s tonight’s session. I got a little carried away with the squat.

Squat: 5 x 100kg, 5 x 110kg, 5 x 120kg.

Press: 3 x 40kg, 3 x 45kg, 7 x 50kg
Assistance work
Press: 5 x 10 @ 32.5kg
Pull ups: 3 x 5 @ bodyweight
trx pull ups: 3 x 8,6,6
Reverse curls: 2 x 20
Crunches: 2 x 20
Plank: 2 x 30 secs

The Ab work is a mini circuit I run through the the exercises then rest and then through them again.

Note to self the quads are already tight. … wish me luck tomorrow!

No training today had a rest day. Deadlift tomorrow so looking forward to that.

Deadlift Wednesday!

10 mins row to warm up.

8 x 60kg deadlift
6 x 80kg
3 x 92.5kg
3 x 105kg
7 x 115kg

Assistance
5 x 10 @ 70kgs

3 x 12 leg raises

Ab circuit.

Deadlift Wednesday!

10 mins row to warm up.

8 x 60kg deadlift
6 x 80kg
3 x 92.5kg
3 x 105kg
7 x 115kg

Assistance
5 x 10 @ 70kgs

3 x 12 leg raises

Ab circuit as above.

[quote]lee.stanley3 wrote:

I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:

Deadlift: 125 1x5
Bench: 77kg 1x5
Press: 57.5kg 1x1
Squat 60kg 5x10

[/quote]

Can’t convert your kilos, but as a 5/3/1 advocate take it slow and easy…it’s a great system for long term growth and as an old bastard you gots nothin’ but time!

[quote]sen say wrote:

[quote]lee.stanley3 wrote:

I have been completing the Wendler 531 system since October for 4 full cycles. I began to fail to complete the standard weights with good form and as of three weeks ago had built back up to:

Deadlift: 125 1x5
Bench: 77kg 1x5
Press: 57.5kg 1x1
Squat 60kg 5x10

[/quote]

Can’t convert your kilos, but as a 5/3/1 advocate take it slow and easy…it’s a great system for long term growth and as an old bastard you gots nothin’ but time![/quote]

No worries Ill do the Maths as its 2.2lbs to every kilo.

275 dead
165 bench
126 press
132 squat

Old indeed…I feel 21 every day of the week brother!! Hahaha

Out of interest do you do much assistance work with after your main lifts. I tend not to but am contemplating a little bicep / tricep work but not too sure when to fit them in the routine? Any thoughts?

Sorry been away for the weekend and busy with work. Rubbish excuses for not logging in I know

Friday 1/3/2013

Bench (decline as the flat was being used)
3 x 65kg (143)
3 x 70kg (154)
8 x 72.5kg (159.5)

Assistance
Decline Bench
5 x 10 @ 50kg (110) 30-60s rest max
Pendley row
10 x 50kg (110)
10 x 55kg (121)
8 x 60kg (132)
Push ups 2 sets max reps 30 secs rest.
Abs as above.

Monday 4/3/2013
2k row. sub 8 minutes.
Squat
5 x 100kg (220)
5 x 110kg (242)
3 x 120kg (264)
1 x 10 reps @ 60kg (132)

Press
5 x 45kg (99)
3 x 50kg (110)
3 x 52.5kg (115.5)

5 x 10 @ 32.5kg (71.5)
30-90 sec rest only.

Abs mini circuit as above.