I’m starting Jim Wendler’s 5/3/1 program.
I’m setting it up like this:
Day 1 Bench Assistance
Day 2 Deadlift
Day 3 Bench
Day 4 Squat
My maxes are
Squat 330
Deadlift 395
Bench 200
The lifts and numbers I’ll start out with are
Floor Press 170
Deadlift 385
Bench 200
Squat 325
Even though I’m starting lighter on most lifts I’ll still go for a rep max on the last set of the exercise.
9/26/08
Floor Press
131x5
139x5
143x15
Overhead Press
99x8
99x7
99x4
Chin Up
BWx6
BWx6
BWx5
BWx5
Deadlift
290x5
310x5
325x6 (Probably had 1 or 2 more reps in the tank)
45 degree hyper
Bar+10x10
Bar+20x10
Bar+20x10
DB Row (W/ Straps)
80x10 (Each Arm)
80x10(Each Arm)
10/02/08
Bench:
150x5
160x5
170x7
Dips:
BWx8
BWx9
BWx8
BWx4
Chest Supported Row:
90x8
135x6
135x6
125x7
DB Curls
35x11
35x9
10/03/08
Squat:
241x5
261x5 (Felt heavy)
275x5 (Felt very heavy)
For some reason 275 felt heavy even though I’ve hit more than that for more reps, maybe it was because I was unable to stay asleep the previous night.
RDL
265x8
285x6
285x8
Leg Press
6 plates (each side) x12
6 plates x12
6 platesx12
Decline sit ups
40x8
40x10
45x8
50x8
Nice work so far, Joe! Keep up the good work. I just completed my seventh week and I really like this routine.
Thanks man, I’m enjoying this routine before, my legs are still sore as hell from Friday, I don’t think I’ve ever felt this amount of soreness in my legs in a long time.
you should switch around your DL and squat days so your back can recover (chins/rows). I also wouldn’t do SLDLs and DLs on different days during the same week.
that’s just me, however.
[quote]zephead4747 wrote:
you should switch around your DL and squat days so your back can recover (chins/rows). I also wouldn’t do SLDLs and DLs on different days during the same week.
that’s just me, however.[/quote]
Probably a good idea to Switch the RDL to the DL day. I was thinking switching the days next cycle.
10/6/08
Deadlift
310x3
325x3
345x5
45 degree hyper
Bar+20x8
Bar+20x8
Bar+20x8
Bar+20x8
DB Row
85x8 (each arm)
85x12 (each arm)
Leg Raise
BWx12
BWx12
BWx12
[quote]Phillip Wylie wrote:
Nice work so far, Joe! Keep up the good work. I just completed my seventh week and I really like this routine. [/quote]
I just saw you’re log, you’re looking strong.
10/8/08
Bench:
160x3
170x3
180x5
Dips:
BWx10
BWx10
BWx9
BWx6
Chest Supported Row:
135x7
135x7
135x6
90x10
DB Curls:
40’s x6
35’s x10
10/10/08
Squat:
Squat
258x3
270x3
295x4
Front Squat:
155x10
199x6
199x4
45 degree hyper:
Bar+25x8
Bar+25x8
Bar+25x8
Decline Sit Up:
50x8
50x8
10/13/08
Deadlift:
290x5
355x1
407x1
RDL:
285x8
285x8
285x8
DB Row
90x10
90x10
Leg Raises (Hanging from chin up bar instead of dip station)
BWx10
BWx10
10/15/08
Bench:
160x5
170x3
190x3
DB Bench:
60x8
70x8
70x8
Chin Up:
BWx7
BWx7
BWx6
10/17/08
Squat:
258x5
275x3
310x5
Front Squat:
199x7
199x7
199x6
45 degree hyper:
Bar+30x8
Bar+30x8
Bar+30X8
10/20/08
Deadlift:
305x5
325x5
345x7
RDL:
295x8
295x6
295x6
DB Row:
95x8
95x6
Cable Crunch:
87x8
100x8
105x6
10/22/08
Bench:
155x5
165x5
175x8
DB Bench:
75x8
75x7
75x6
Chin Up:
BWx8
BWx8
BWx7
Nice job on the deads…
The rdl are impressive vs regular deads!!
Yeah my dead’s seem to be shooting up, the rdl’s I don’t bring to the floor, I go down to about mid shin or below.