5/3/1 -- How I Plan to Use Wendler's System to One Day Destroy Him

Training Training Logs
61

I’ve been without the internet for a while, so here’s what’s happened in the meantime:

-Powerlifting comp canceled. No record for me.
-Missed my first rep since starting 5/3/1. . . went for a 180 PR on press, missed it twice in a row, got sad.
-Less than a month later, demolished 180 to set a new PR.
-Hit my first-ever squat over 300 after being stuck hovering in the high 200s for probably over a year, which is pathetic. It’s time to make my squat start to kick as much ass as my press.
-Yesterday (September 1), hit 165 for 5 on press. I have a feeling that 185 won’t be a problem.
-Staying healthy, feeling great. I’ve been really pushing the frequency, but I haven’t seen any negative side effects. . . yet. Let’s see how long I can ride this out.

62

9/2/11:

GHR:
BWx5

Squat:
(warmup)
45x5
95x5
135x5
175x3
(working)
210x3
240x3
270x3
285x1x4

GHR:
BWx8x3

Good mornings:
45x10
65x10
85x10

Reverse hyper:
0x10

63

9/3/11:

Javelin press:
45x5

Bench:
(warmup)
45x5
95x5
135x4
165x3
(working)
190x3
215x3
240x7 (only planned on hitting five–seven was a piece of cake, though)

DB Bench:
45x10x3

DB row:
100x5
100x20

Face pulls:
40x20x2

With several sets of random back extensions between other sets.

64

Just curious, do you do face pulls like a row or do you do them with an external rotation at the end?

65

I sort of do them externally rotating the humerus the entire time, I think. I’m trying to model them at my computer right now to figure it out. I just do them with the triceps pushdown rope, and by the end of the rep my fists are facing each other. Thanks for asking.

9/4/11:

Deadlift:
(warmup)
135x5
185x3
(working)
235x3
270x3
305x4

Good mornings:
95x10x4

Shitty workout. I got my reps on deadlift, but everything felt like dick. Maybe I should deload properly.

66

9/6/11:

Press:
(warmup)
45x5
75x5
105x3
(working)
120x5
135x5
155x8

Fat bar press:
95x10x5

Javelin press:
45x10, 6

Face pulls:
50x20
37.5x20

With chins throughout, of course.

67

9/7/11:

Squat:
(warmup)
45x8
95x5
135x5
165x3
(working)
195x5
225x5
255x5
135x10x5

Good morning:
95x7

Back raises:
BWx20

68

9/8/11:

Bench:
(warmup)
45x8
95x5
135x3
(working)
175x5
200x5
230x7

DB Bench:
45x10x5

DB row:
130x6

69

9/9/11:

Deadlift:
(warmup)
135x5
185x3
(working)
220x5
255x5
285x5

GHR:
BWx8x3

Squat:
135x10x7
225x5

70

9/10/11:

Javelin press:
45x5

Press:
(warmup)
45x5
75x5
95x5
115x3
(working)
135x5
155x3
175x1
185x1 (PR)

Fat bar press:
45x10
95x10x2

71

Video of 185 didn’t work. Trying again.

72

EDIT: Second failed attempt.

73

Third time’s the charm.

74

9/12/11:

GHR:
BWx8

Squat:
(warmup)
45x8
95x5
135x5
175x3
205x2
(working)
225x5
255x3
285x1
300x1
315x1 (PR)
275x1
135x10x5

Back raises:
BWx20

Lots of squats. It’s necessary.

75

Here’s an update on my 1RMs since starting 5/3/1:

Bench: 265 → 275
Squat: 300 → 315
Deadlift: 355 → 365
Press: 170 → 185

Not amazing, but consistent. I’ll be sure to keep the PRs coming.

76

9/13/11:

Javelin press:
45x5

Bench:
(warmup)
45x5
95x5
135x5
175x3
(working)
200x5
230x3
255x1
265x1
280x1 (PR)
255x1

BB row:
135x10x5

New bench PR. Wasn’t even hard. I kick ass.

77

9/14/11:

GHR:
BWx10

Deadlift:
(warmup)
135x5
225x3
(working)
255x5
285x3
320x1
345x1
370x1 (PR)
385x0x4

Set a PR, but then missed four reps at 385. I was going to just go for 375, but I got convinced to push for 385 by one of the dudes at the gym. Not the end of the world that I missed it, though, because I have this nice deload week now.

I missed the first rep at about mid-shin, then the next right below the knee, then the next right above the knee, then right off the ground. So it basically kept getting closer until the pitiful last rep. Missing in so many places can really only mean that my form sucks, so I’ll keep pushing that. I noticed that I was falling forward on the first two reps, so I’ll prioritize trying to pull back.

But to focus on the positive, I still hit a PR today, meaning that I’ve hit one every single day this week. Feels good, man.

78

9/17/11:

Squat:
45x10

Javelin press:
45x5

Press:
(warmup)
45x5
(working)
75x5
90x5
110x5

Squat:
145x5

Javelin press:
45x10x2

79

9/19/11:

GHR:
BWx10

Squat:
(warmup)
45x5
95x5
(working)
120x5
150x5
180x5

GHR:
BWx8

80

9/21/11:

GHR:
BWx10

Bench:
(warmup)
45x5
85x5
(working)
110x5
135x5
160x5

Squat:
45x5
95x5x6-8

GHR:
BWx8