Thursday Oct02
Squat & Legs stuff
Squat - 255x5, 275x5, 285x5
Legpress - 4platesx20, 4platesx20, 4platesx10
legextension - 100reps on different weight just to get a good pump.
Comments; My legs were so sore after the squat and also from yesterday hockey game. But cannot trained any other body parts, my right arms is still in pain!
Monday Oct06
Conditionning - hockey game, we lost, i’m with stupid!
Tuesday Oct07
Bench + Stuff
Bench press - 190x5, 200x5, 210x5
Bench press - 135x8, 135x8, 135x8
Dips - bwx10, bwx10, bwx10
Kroc Row - 55x15, 55x12, 55x12
Face pulls - 30x15, 30x15, 30x15
Barbell cheats curls - 80x8, 80x8, 80x6
Comments; my right arm still not 100% so i had some problem on the bench, lets say it was not easy at all.!!!
Wednesday Oct08
Deadlifts and more
Deadlifts(sumo) - 265x3, 285x3, 305x3
Pullups - 10 set of 4 reps
Reverse Hyper 45" - bwx10(4 sets one second pause on top)
Dumbell Shrugs - 85x18, 85x13
Abs Pulldown - 70x10 (5sets
Thursday Oct09
Push Press & Stuff
Push Press - 115x3, 125x3, 135x3 PR
Push Press - 95x6, 95x6, 95x6
Pushups feet elevated(3xmax reps) - 25,15,9
Superset:3x
*Lat pulldown -105x12, 120x10, 135x8
*Face pulls - 30x12, 30x12, 30x12
Superset:2x
*Dumbell Shrugs - 80x12, 80x10
*Dumbell Curls - 35x7, 35x6 (right arm in pain
Triceps rope pushdown - 55x10, 55x8, 55x7
Comments; Hey PR on the military, not bad!!One plate each side for 3 reps. On my next cycle i probably drop the overhead press for low reps…in fact i might give a try to this routine from Matt Rhodes.
http://www.elitefts.com/documents/getting_ready.htm
Friday Oct10
Squat + Legs
Squat - 275x3, 290x3, 305x2!!!
Box Squat (low) - 185x10, 185x8, 225x6
Leg press - 4platesx10
4platesx15
5platesx10
Leg extension - 75x20
90x10
105x10
120x10
135x7 rest 20sec + 135x4
Leg curls - 75x15
90x10
105x10
120x7 rest 20sec + 120x3
Comments;
-Freaking Squat, i screwed up my 5/3/1 by not doing the 3rd reps at 305, safety reason?no spotters, little scared of accident, also hockey killed my legs a little during the week…I probable switch to boxsquat for those reason, feel more secure with the pins closer and im on the box…just in case!!
-The rest of the workout went well…but disapointed!On my next squat workout i probably test my one max and started the 5/3/1 from there!!
This Week Plan
Monday - Conditioning hockey
Tuesday
bench press 5/3/1
Dips 3xMax
Flat Bench or Close Grip Bench 4x12
Skullcrushers 4x12
Wednesday - Conditioning hockey
Thurday -
Deadlift 5/3/1
Pull Ups 10x5
Bent Over BarBell Rows 4x12
Face Pulls 3x15-20
Standing Barbell Curls 4x12
Friday
Push Press 5/3/1
Dumbells Hammer press 3x15
Side Laterals 3x15
Barbell Shrugs 4x12
Saturday
Squats 5/3/1
Dumbell Walking Lunges 3x15
Straight Leg Deadlift 4x12
Standing Calf Raises 4x12
Sunday
off!!!
Monday Oct13
Hockey game - Boring!! Defeated once again!
Thursday Oct16
Bench Press + Upper
Bench - 205x3, 215x3, 225x4
DB bench press - 50x23, 50x15 (2x max reps)
Superset 10x
Pullups - bwx5 for 5 sets, bw+10x3 for 5 sets (various grips)
Dips - bwx5 for 10sets.
total - 40pullups and 50 dips
Skullscrushers - 50x10, 50x10
Barbell cheat curls - 80x8, 80x8, 95x5 rest 20sec + 80x3
Obviously the week did not go as planned.
Will adjust!!!
nice log; I’m really getting interested in doing 5/3/1 myself
?: this is no knock on you, but you have good bench strength but your military press is comparatively low - what gives?
[quote]TheDudeAbides wrote:
nice log; I’m really getting interested in doing 5/3/1 myself
?: this is no knock on you, but you have good bench strength but your military press is comparatively low - what gives?[/quote]
Well i have no clue, before 5/3/1 never really done low rep stuff on military but i know my incline press sucks also.!!working on it!! Also been a time when i was doing,squat/bench/deads but no overhead!
time to get the update in…
First here a good post found on another forum!
Jim Wendler’s 5/3/1
4 workouts per microcycle:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Each mesocycle has 4 microcycles or “waves”.
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your max when calculating weights; He also suggests that on the last set you can do an “all out rep max” lifting that weight as many times as possible; the goal is to get at least the specified number of reps with that weight (only do a rep max on the last set)
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. …
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance work depends on your goals:
None - just do the main lifts
Basic - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc
Friday Oct17
Lower Test Day
-Box Squats
warm up then;
135x5
225x5
275x3
295x2
315x1
-Rack Pulls
135x5
225x5
275x3
315x3
365x2
405x1
-Dumbell walking lunges
2 trips with 25lb db,about 11 each legs/trip
-Leg curls
90x10
105x10
-Leg extension
90x15
90x15
90x15
Comments;
As i hit plateau on 5/3/1, i choose to retest my max and go on from here.The bench and push press still ok with the weight!!Today took it easy on accessory!!
Saturday Oct18
-lost my paper and number but i can tell i performed a upperbody repetion day similar to a rep upper body on ws4sb!!
Another update coming later…
Monday Oct 19
I screwup the last cycle except the push press, plateau on all the other lifts…so last week i tested my one rep max and will cut by 10% and restart. Also im starting a diet plan…no all you can eat anymore. I post the diet plan later but here the workout plan.
Push Press(1rep max 140lb)-10% = 130lb
75%-95
80%-105
85%-110
90%-115
95%-120
Deadlifts(1 rep max 365lb)-10% = 315lb
75%-235
80%-250
85%-265
90%-280
95%-295
Bench Press (1rep max 250lb)-10% = 225lb
75%-170
80%-180
85%-190
90%-200
95%-210
Back Squat (1rep max 305lb)-10% = 275lb
75%-205
80%-220
85%-235
90%-250
95%-265
This is how it works out:by %
Week 1:
80x3
85x3
90x3
Week 2:
75x5
80x5
85x5
Week 3:
80x5
85x3
95x1
Week 4:
60x10
65x8
70x6
There is another “Kroc Like” variation to this.
The day by day setup;
Monday - Push Press
Tuesday - Deadlifts
Wednesday - Off
Thursday - Bench Press
Friday - Off
Saturday - Squat
Sunday - Off
Off Course + all accessory!!
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan
Tuesday Oct21
Cycle #3/wave 1
Push Press
-Push Press
105x3
110x3
115x7
-Seated Shoulder Dumbell Press
50x10
55x10
60x8
*Superset Pullups & Dips
-Pullups - 10 sets of 3 reps
-Dips - 10 sets of 5 reps + one set with 25lb for 9 reps
Comments;
I am starting over again with my maxes minus 10%. Hopefully this time with better success.I am also on a special program from Harry Selkow to improve my pullups. This week its 10 sets of 3 reps twice.
Wednesday Oct22
Cycle 3/wave 1
GPP
-1h30 of Ice hockey, for those who played that sports you know this is some GPP STUFF!!
What are your options for accessory lifts? I know they are not stressed by Wendler, but what flexibility does he ‘allow’?
[quote]TheDudeAbides wrote:
What are your options for accessory lifts? I know they are not stressed by Wendler, but what flexibility does he ‘allow’?[/quote]
whatever you needs to reach your goals…many variation available at elitefts…just read my log and i think you can save 30$…i accept paypal!!!
In fact to resume;
4 Big lifts and have fun with the rest!
What about a few accessory in the 10-20 reps range??HAVE FUN!!!