WRPL's 5/3/1 Log

CYCLE 2 WOOT
WEEK 1
October 19: 531 deadlift
531 deadlift:
135 x 5
225 x 5
245 x 5
260 x 5
275 x 17 - PR

Sumo deadlift
185 x 10
185 x 10
185 x 10
155 x 10
155 x 10

Spread-eagle situps
10
10
10
10
10

low Cable Side Bends
57.5 x 10
57.5 x 10
57.5 x 10

CONDITIONING -aaah death
3 x 15 per exercise (1 rep is both legs for single leg)
burpees
split-jump
jumping jacks
mountain climbers
squats

I fucking love 531, its only been one cycle and I broke my 5+ set by 2 reps (with 5 lbs more).
The sumo deadlifts were ridiculously light, but it was my first time doing them and I need time to let the form set in.
also the first time doing conditioning in a while… I forgot what a good quad/glute/lung burn feels like

October 21: 531 standing OH press
531 standing OH press:
45 x 5
65 x 5
100 x 5
105 x 5
110 x 12 - PR

DB incline press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

semi-pronated chinups
10
10
10
10
9
1

A1)band pushdowns
A2)DB curls
A3)rear delt flies

Today was the first day I felt even remotely comfortable doing BB OH press, it only gets better from here.
I didnt get 5 x 10 chinups today cuz i havent done chinups for months, ill get it next week.

October 22: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
230 x 5
245 x 5
260 x 18 - pr

SLDL
135 x 10
135 x 10
135 x 10
155 x 10
155 x 10

DB lunges:
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

A1)Medicine ball leg raises
A2)Sprinter sit-ups
A3)V-raises

CONDITIONING
3 x 15 per exercise (1 rep is both legs for single leg)
burpees
split-jump
jumping jacks
mountain climbers
squats

October 23: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
165 x 5
175 x 5
185 x 13 - pr

Floor Press
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

DB row
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10

A1)blast strap push-ups
A2)reverse curls
A3)seated db clean

I really like hitting PRs and DB rows :slight_smile:

October 27: 531 standing OH press
531 standing OH press:
45 x 5
65 x 5
100 x 3
105 x 3
115 x 9

DB incline press (at a 45 degree incline)
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

Chin ups
10
10
10
10
10

A1)band pushdowns
A2)Hammer curls
A3)rear delt flies

October 29: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
245 x 3
260 x 3
275 x 14 - PR

SLDL
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

lunges
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

A1)Medicine ball leg raises
A2)V-raises
A3)Sprinter sit-ups

my hammies were actually still tired from last week’s sldl, i think it inhibited my squat a little, and made the sldls really hard

October 30: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
175 x 3
185 x 3
200 x 9 - PR

Floor Press
155 x 10
155 x 10
155 x 10
155 x 9
135 x 10

DB Rows
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

A1)blast strap push-ups
A2)reverse curls
A3)seated DB cleans

Bench PR was pretty sweet, but my elbows flared on the last few reps and I lost some tightness, still have to work on that

November 2nd: 531 Deadlift
531 Conventional Deadlift
135 x 5
225 x 5
275 x 5
295 x 3
310 x 11 - PR

Sumo Deadlift
135 x 10
155 x 10
185 x 10
225 x 10
225 x 10

Spread-eagle situps
10
10
+10 x 10
+10 x 10
+10 x 10

low cable side bends

conditioning:
5 x
15 x burpees
15 x split squats (per leg)
15 x jumping jack
15 x mountain climber (per leg)
15 x squat

me and my partner alternated sets so my rest was the amount of time it takes to do a set

deadlift is coming along nicely (+10 lbs and +2 reps from last month) but I find myself always wantimg more.
This is the first time I had real working sets for Sumo deads, they were hard but felt solid technique wise.
fuck conditioning.

November 3rd: 531 military press
531 standing BB OH press
45 x 5
95 x 5
110 x 5
115 x 3
125 x 6 - PR

DB incline press
55 + pink band* x 10
55 + pink band* x 10
55 x 10
55 x 10
55 x 10

*I put a pink band behind my back and held onto either end w/ dumbells. pink band added nothing at bottom and 10ish lbs at the top.

Chin ups
10
10
8
7
4
4
3
3
1

A1)band pushdowns
A2)DB curls
A3)rear delt flies

My coach always keeps telling me to pause at the top in MP when I want to take a breath, but Ive always felt it was way better/easier to pause at the bottom. Believe it or not, today I tried pausing at the top, and it works well.
The band DB inclines killed my tris.
The reason chin ups sucked rep wise is because I was pressed for time and cut the rest from 2 minutes to 45 seconds…

I also tried doing the circuits with lighter weights and no rest between sets, it actually worked really nicely, I got a huuuuge pump and felt great.

November 5: 531 Squat
531 Squat
45 x 5
135 x 5
225 x 5
260 x 5
275 x 3
290 x 11 - PR

SLDL
155 x 10
185 x 10
185 x 10
185 x 10
185 x 10

lunges
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

A1)Medicine ball leg raises
A2)V-raises
A3)Sprinter sit-ups

November 6: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
185 x 5
200 x 3
210 x 8 - PR

Floor Press
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

DB Rows
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

A1)blast strap push-ups
A2)reverse curls
A3)seated DB cleans

Today was awesome.