First Wendler 5/3/1 Log

Training Training Logs
41

Sunday 5/19/13

Rest

Cardio:
AM: 3 Mile Dog Walk
12 Hill Sprints (18-22 Sec. Sprint / 1 Min. Rest)
PM: 1 Mile Dog Walk

42

Monday 5/20/13
Cycle: 3
Week: 2

Bench Press (3,3,3)

A) Bench Press: 160x5, 180x5, 205x8 (Alternate With Chins @ BWx10 for 6 Sets)
B1) BBB Bench Press: 135x10,10,10,10,10
B2) BB Rows: 190x10,10,10,10,10
C1) Decline Skull Crushers: 85x10,10,10,10
C2) BB Curls: 85x10,10,10,10
D) Rear Delt. DB Raises: 25(2)x15,15,15
E) Standing Calf Raises: BWx100,100

Cardio:
AM: 3 Mile Dog Walk
PM: 1 Mile Dog Walk

43

Tuesday 5/21/13
Cycle: 3
Week: 2

Deadlift (3,3,3)

A) Deadlift: 280x3, 320x3, 360x8
B) BBB Deadlift: 240x10,10,10,10,10 (No Belt)
C) DB Step-Ups: 50(2)x10,10
D) Front Squat: 170x10,10,10 (With Belt)
E) Hanging Leg Raises: BWX 12,12,12,8,10
F) Standing Calf Raises: BWx100,100

Cardio:
AM: 3 Mile Dog Walk
PM: 12 Hill Sprints (19-21 Sec. Sprint / 1 Min. Rest)
1 Mile Dog Walk

44

Wednesday 5/22/13

Rest

Standing Calf Raises: BWx100,100

Cardio:
AM: 2 Mile Dog Walk
PM: 2 Mile Dog Walk

45

Thursday 5/23/13
Cycle: 3
Week: 2

Squat (3,3,3)

A) Squat: 235x3, 270x3, 300x8 (With Belt)
B) BBB Squat: 200x10,10,10,10,10 (Without Belt)
C) Front Squat: 165x10,10,10,10,10 (With Belt)
D) Weighted Sit- Ups: BW+45x8,8,8,8,8
E) Standing Calf Raises: BWx100,100

Cardio:
AM: 2 Mile Dog Walk
12 Hill Sprints (19-21 Sec. Sprint / 1 Min. Rest)
PM: 2 Mile Dog Walk

46

Friday 5/24/13

Rest

Standing Calf Raises: BWx100,100

Cardio:
AM: 3 Mile Dog Walk
PM: 1 Mile Dog Walk

47

Saturday 5/25/13
Cycle: 3
Week: 2

Overhead Press (3,3,3)

A1) Overhead Press: 100x3, 110x3, 125x8
A2) Pull-Ups: BWx12,12,12
B1) Close Grip Bench Press: 125x10, 145x10, 165x10
B2) BB Rows: 190x10,10,10
C1) Triceps Cable Push-Down: 80x10, 90x8,8
C2) Alternating DB Curls: 50(2)x8,8
C2) BB Curls: 85x10,10
E) Medial Delt. DB Raises: 20(2)x 15,15,15

Cardio:
AM: 3 Mile Dog Walk
10 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
PM: 1 Mile Dog Walk

48

Sunday 5/26/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 2 Mile Dog Walk

49

Monday 5/27/13
Cycle: 3
Week: 3

Deadlift (5,3,1)

A) Deadlift: 300x5, 340x3, 380x6
B) Front Squat: 200x5, 230x5, 260x5
C) SLDL: 185x10,10,10
D) Lying Leg Curls: 90x10,10,10
E1) Hanging Leg Raises: BWx12,12,12
E2) Leg Press Calf Raises: 515x6,6,6

Cardio:
AM: 3 Mile Dog Walk
PM: 12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Run

50

Tuesday 5/28/13

Rest

Cardio:
AM: 2 Mile Walk
PM: 4 Mile Run (34:40)
1 Mile Walk

Notes: I am cutting up for summer so training volume shall decrease by about 1/3 to accommodate for the reduced amount of food that will be taken in and cardio shall increase by adding three, four mile runs a week.

51

Wednesday 5/29/13
Cycle: 3
Week: 3

Bench Press (5,3,1)

A1) Bench Press: 170x5, 190x3, 215x6
A2) Pull-Ups: BWx12,12,12
B1) Bench Press: 160x10,10,10
B2) BB Rows: 190x10,10,10
C1) Dips: BW+60x10,10,10,10
C2) BB Curls: 85x10,10,10,10

Cardio:
AM: 2 Mile Dog Walk
PM: 12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
1 Mile Dog Walk

52

Thursday 5/30/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 4 Mile Run (33:24)
1 Mile Dog Walk

53

Friday 5/31/13
Cycle: 3
Week: 3

Squat (5/3/1)

A) Squat: 250x5, 285x3, 320x6
B) SLDL: 195x10,10,10
C) Seated Leg Curls: 14x10,10,10
D1) Weighted Sit-Ups: BW+45x8,8,8
D2) Leg Press Calf Raises: 515x6,6,6

Cardio:
AM: 2 Mile Dog Walk
12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)
PM: 1 Mile Dog Walk

54

Saturday 6/1/13
Cycle: 3
Week: 3

Overhead Press (5/3/1)

A1) Overhead Press: 110x5, 125x3, 140x6
A2) DB Rows: 100x10,10,10
B1) DB Low Incline Bench Press: 80(2)x10,10,10
B2) Chin-Ups: BWx12,12,12
C1) French Press: 85x10,10,10
C2) BB Curls: 85x10,10,10

Cardio:
AM: 2 Mile Dog Walk
12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)

55

Sunday 6/2/13

Rest

Cardio:
AM: 4 Mile Run (35:53)
1 Mile Dog Walk
PM: 60 Min. Hike
1 Mile Dog Walk

56

Monday 6/3/13
Cycle: 4
Week: 1

Deadlift (5,5,5)

A) Deadlift: 265x5, 305x5, 350x10
B) Front Squat: 205x10,10,10
C) Seated Leg Curls: 14x12,12,12
D1) Hanging Leg Raises: BWx14,14,13
D2) Leg Press Calf Raises: 515x8,8,8

Cardio:
AM: 2 Mile Dog Walk
PM:12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)

57

Tuesday 6/4/13

Rest

Cardio:
AM: 2 Mile Dog Walk
PM: 4 Mile Run (34:59)
1 Mile Dog Walk

58

Wednesday 6/5/13
Cycle: 4
WeeK: 1

Bench Press (5,5,5)

A1) Bench Press: 150x5,175x5, 195x10
A2) Pull-Ups: BW+55x4,4,4
B1) Seated DB Military Press: 55(2)x12,12,12
B2) BB Rows: 195x12,12,12
C1) BB Curls: 85x12,12,12
C2) BB French Press: 85x12,12,12
D) Seated Face Pulls: 45x15,15,15

Cardio:
AM: 2 Hour Bike Ride (Really Steep Hills)
PM: 12 Hill Sprints (14-16 Sec. Sprint / 44-46 Sec. Rest)

59

Thursday 6/6/13

Rest

Cardio:
AM: 2 Mile Dog Walk
4 Mile Run (34:27)
PM: 1 Mile Dog Walk

60

Friday 6/7/13
Cycle: 4
Week: 1

Squat (5,5,5)

A) Squat: 225x5, 260x5, 295x10
B) RDL: 185x12,12,12
C) Reverse DB Lunges: 60(2)x12,12,12
D) Seated Leg Curls: 14x12,12,12
E1) Weighted Sit-Ups: BW+45x10,10,10
E2) Leg Press Calf Raises: 515x8,8,8

Cardio:
AM: 2 Mile Dog Walk
12 Hill Sprints (14-15 Sec. Sprint / 45-46 Sec. Rest)
PM: 1 Mile Dog Walk