Danb's 5/3/1 Training Log

Training Training Logs
1

I made this account after trolling around for awhile since last summer. I started using Wendler’s 5/3/1 for all of my core lifts as of today and I’ll use this log to track my progress since it’s easier than writing it down in a notebook and more experienced users can give me tips and whatnot.

A little bit of background information on myself: I just turned 18 three weeks ago, I’m a senior in high school and enlisted in the National Guard in October. I ship out to basic training and infantry school at Ft.Benning, GA in early June, on the day before what would have been the last day of my school year. I’ve been lifting weights for around 1 and 1/2 years now, but only with a decent knowledge of proper training and a decent diet(thanks to Tmuscle of course) for a few months. I plan on switching to Army active duty and getting into airborne/ranger schools in the next few years, so I need to be strong and fit.

I’m 5’11 and 165 pounds with ?? bf %(last year for wrestling I was told I was 12% according to a caliper test and I have more ‘definition’ in all areas now than I did then and I’m about 8lbs heavier, although I’ve never had very visible abs which makes me doubt how low they said I was.) Better to assume the worse of the two possibilities and have a goal to work towards than to say I have a low bf% and be disappointed when I find out I was wrong.

My 1rm’s for my core lifts are:
Bench press-225
Squat-265
Deadlift-365
Standing shoulder press-125

My goals:
-Weigh 175 pounds with more definition, but strength is my main goal. All of the amounts of weight I want to lift are my goal to 1rm before I ship to basic. I think these are fairly realistic goals if I lift/eat hard.
-Bench press 250
-Squat 325
-Deadlift 425
-Shoulder press 150

I work out on a 5 day split with 4 of the days being for core lifts and another lift to accent the area I’m hitting that day. I was previously doing 5x5’s for most of my lifts and got some pretty decent results so I will continue to do some of my non-core lifts as 5x5 and change that if my results begin to slow down too much.

2

Monday, Feb 8th, 2010.

Today I worked out my chest and abs although I’m kind of sick.

Flat bench press- 135x5, 155x5, 175x8.

Inclined db press- 5x5 with 50lb dbs.

Declined sit ups w/o weight-3 sets of 15(This was just a really light workout for abs, I’ve been sort of sick and had felt a little a bloated from drinking to much water and the crunches started to make me feel like I was going to throw up, so I cut my work out short and went home.

3

1600×1200 158 KB

I’ve been sick and shitty since Monday so I haven’t been working out much, just a few push ups/pull ups. I’m going to restart my 5/3/1 first week next week. Such a terrible start.

On the bright side, my Biotest German creatine came today, so I’ll start loading asap and probably push out a better chest on this Monday than I did on the last. I took a picture today to help me track my progress. No abs anymore, in my 3rd month bulking since I started working out hard after my arm had finished healing from my break over the summer and the cross country season ended. I am at 165lbs now up from 150 when I was running cc right as I was able to lift again. A lot of my weight is probably water though, or fat, either way I’ve gotten stronger and bigger and I’m happy with that.