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

Training Training Logs
101

10/14/11:

Bench:
(warmup)
45x8
95x5
135x3
175x3
(working)
205x5
230x3
260x1
285x0

Missed 285. I felt shitty today, but I went for it anyway. It was stupid. I was doing better when I only attempted reps I knew I could get. I’m gonna go back to that.

102

10/15/11:

Pullups: 10

103

10/17/11:

Deadlift:
(warmup)
135x5
185x3
225x3
(working)
260x5
295x3
330x1
375x0x2
315x1x2

Failed right off the floor. Got pissed, tried again immediately to no avail. The reps at 315 were slow as shit, despite being nowhere near my max. Good thing I’m going into my deload.

104

10/19/11:

Pullups: 25

105

10/20/11:

Pullups: 10

106

10/22/11:

Pullups: 15

107

10/23/11:

Pullups: 70

108

10/23/11:

Javelin press:
45x5

Press:
45x5
75x3
105x3
(working)
135x3
155x3
175x2 (supposed to get 3–time to reset)
165x1x2

DB row:
100x8x2

109

10/24/11:

Supplementary back work:

Lat pulldowns: 50 total reps
Pullups: 30 total reps
Face pulls: 60 total reps
One-arm standing cable row: 40 total reps

110

10/26/11:

Squat:
(warmup)
45x8
95x5
135x5
185x3
(working)
225x3
260x3
290x3, 1

Good mornings:
95x10x3

GHR:
BWx10x3

111

10/27/11:

Bench:
(warmup)
45x5x3
95x5
135x3
155x3
175x3
(working)
195x3
225x3
250x3
260x1
265x1

CGBP:
135x10x3

Press:
75x8
95x8
115x5
125x5
130x5
115x5x3

Pullups:
45 total

112

10/30/11:

Deadlift:
(warmup)
135x5
185x3
225x3
(working)
250x3
285x3
320x4

Back extensions:
BWx20, 10

The deadlifts felt shitty. Deadlifts are stupid. Fuck.

113

10/31/11:

Javelin press:
45x5

Press:
(warmup)
45x5
75x5
95x3
(working)
120x5
135x5
155x5

Push press:
155x1
165x1
175x1
185x1

DB row:
80x10
90x10
100x10

Pullups:
50

114

11/1/11:

Squats:
(warmup)
45x5
95x5
135x5
185x3
(working)
210x5
240x5
275x5

And then I left. I was hungry as shit.

I have been getting to the gym more frequently as of late, which I like. I’ve been pretty lazy with assistance work, though, but I am doing more auxiliary stuff at home (chins, mobility work, band pulldowns, BSS, etc.).

Pullups: 30

115

11/3/11:

Javelin press:
45x5x2

Bench press:
(warmup)
45x5
95x5
135x5
(working)
180x5
210x5
235x5

DB row (A):
85x10x3
85x20

One-arm DB bench:
60x5x3

Pullups:
25

116

11/6/11:

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

Recently, deads have felt like shit. Today, however, they felt awesome. The weight just went up effortlessly. I think I’m starting to get the hang of this.

RDL:
225x10x3

I’ve been doing good mornings for the past few months, but I feel like I don’t get that much out of them, so I’m going to switch over to RDLs and see how that goes. They felt good today.

Good mornings:
95x5
115x5
125x5

I had time to kill, so I did some GMs.

Suitcase deads:
135x5x2

I’ve gotta start doing these again. They build character.

117

11/7/11:

Press:
(warm-up)
45x5
75x5
95x3
115x3
(working)
135x5
155x3
175x1x4

DB row:
100x10x3

Face pulls:
60x20x2

Pullups:
75 total

118

11/8/11:

Pullups: 40
BSS: 10

119

11/9/11:

GHR:
BWx5

Squat:
(warmup)
45x5
95x5
135x5
185x3
(working)
240x5
275x3
305x1
315x1x2

GHR:
BWx20,10

The squats were incredibly slow, but I got 'em. I suck at squats.

120

11/11/11:

Bench:
(warmup)
45x5
95x5
135x5
175x3
(working)
210x5
235x3
265x1
285x1 (PR)
135x10

Chins:
8 total (meh)

DB row:
90x10x3

DB bench:
85x6