Been keeping a log on another forum for years, but since I’ve started posting here I wannted to log here as well.
2nd Full Cycle of Jim Wendler’s 5/3/1 ( own the e-book ;love the e-book):
Current stats:
38 years old
6’3 227
squat = 305x6
dead lift = 375x2/355x4
bench = 220x6
shoulder press = 145x5
Today’s workout = Squat
Foam roller/stretching/jump rope Squat
Warm up = 135x5;165x5;195x3
work sets = 215x5;250x5;280x7PR Good Morning
4(10x105) Hanging Leg Raise
10,10,9/Dip machine leg raise = 10
Intervals = 10x110 yards (<:19 w/45–>1:00 rest) Super set: Hip Ab/Ad:Calves
Ab/Ad 15@85:12@250
Ab/Ad 12@85:12 one legged calf raise
DE Bench
rotated grips
8x3@142 BB Row
117x6;127x6
3x6@137 French Press/Close Grip Floor Press
3(8/12@72) Rear Delt Row
3(10@23) Curl
15@23 each arm
a few shrugs
foam roller;drive to gym;stretch; jump rope Deadlift
Warm up (sumo style for practice) = 160x5;200x5;240x3
work sets = 280x3;320x3;360xmiss;360x2 miss(supposed to get 3) Leg Curl
4x10@115 Leg Press
4x10@380
Thursday 6/25/9 Bench 3x3
jump rope/stretch Bench
warm up = 95x5;120x5;140x3
work set = 165x3;190x3;216x6 (missed 7th) 1 Arm DB Row
10x60;10x70;21x80 15 Degree DB Press
4(12x65) Super Set: Pullup/Dip
3(7/10) Super Set: Pulldown/Pushdown
10@165/10@80
Hey I am glad to see someone else on here keeping a 5/3/1 log. One piece of advice. Misses take a lot out of you and I think it is a better idea to stop with the last grinder on this program than to be missing a lot. Obviously misses happen, but I really think on this program it should be rare.
Best of luck with the program, I am loving it as well!
Squat
135x5;165x3;195x3
230x3;265x3;295x5 Bulgarian Split Squat
3x10@25 each leg Glute Ham - Eccentric
2x8 Hyper Extension
2x12 Ab Pulldown
3x12@155 One Legged Calf Raise
2x8 each leg
2(10 3- yard shuttle/:25 rest/5:00 between sets)
300m run :57
[quote]Apostate wrote:
Hey I am glad to see someone else on here keeping a 5/3/1 log. One piece of advice. Misses take a lot out of you and I think it is a better idea to stop with the last grinder on this program than to be missing a lot. Obviously misses happen, but I really think on this program it should be rare.
Best of luck with the program, I am loving it as well![/quote]
Thanks for the note; glad to hear you’re loving the program as well!
I am not sure about the ‘misses’. This cycle I’ve switched from 3 to 4 days a week; that could be it - the increased frequency. I am also on vacation these two weeks and doing more physical labor (‘honey do’ list) than my normal desk job. Since I only have one more week (the 5/3/1) I’ll ride this cycle out - probably go back to the 3/week cycle and just do some conditioning work on the fourth day.
jump rope
Bench
warm up = 95x5;120x4;140x3
work sets = 180x5;205;225x3*
1 Arm DB Row
70x10;85x8;100x12(straps on last set)
Incline DB Press
2(12,10x70) 15 degree
2(10x70) 30 degree
Squat
135x4;165x3;195x3
work sets = 250x5;280x3 (off feeling it in my quads); 315x MISS;300x1;310x2 Bulgarian Split Squat
10x25 each leg Running
3 gassers (<:44/2:00 rest)
1 half gasser (<:21)
2(2x30;2x50/1:00 rest) Ab Pulldown
4x10@160 Hyper Extension
4x10
I couldn’t understand why my squat was dead today, then it hit me - I RAN HARD Thursday evening after BENCH day = quads not recovered = STUPID ME!
I always get a good pump doing this, some times I throw in push ups too for a 3rd exercise. Any way, youre training hard, keep it up.
[/quote]
Thanks! I find the super sets kill 2 birds/1 stone: - added conditioning at the end of the work out & gets me out of the gym faster
warm up = swings/stretches/jump rope Squat
40/50/60% = 135x5;165x5;200x5 ( on parallel box) RDL
2x5@200 (lazy, kept the weight on the bar from last squat set - deload week/going easy) Hanging Leg Raises
set of 8; then 3 more (deload week/lazy)
Some running (key word is ‘some’ - after all this is a deload week!):
4x40(:35 rest)/3x110(1:00) rest
25 minutes walking w/wife and baby!
*I did a few deadlifts to show a 14 y/o who asked me for assistance - nothing strenuous. Happy to see he takes his lifting seriously and asks for help!
I did a few ‘ghetto’ GHRs on the pulldown machine to test the waters and see if I can add the next cycle.
That’s about it - back at 3x5 on Tuesday for my 3rd cycle of Wendler’s 5/3/1!
It is always good to take time and help younger lifters. I got a lot of help when I was just starting out in high school and I always try to pass it on whenever I can. Great job helping out someone new.
I am coming off my deload week as well and am getting back to the heavy stuff on Tuesday. Good luck, keep killin it!
Standing Press
warm up: 655;805;953
work sets: 1055;1205;1356+2 push presses Alternate (not superset)) Chins/Seated DB Press
bw9/7010
bw8/7010
bw8/707
7010(45 degree)
7010(45 degree)
bw8;8
bw6;4 (switched to underhand grip) Dips
212@bw DB Curl/DB Lat Raise
3312 each arm/1712 each arm
1712 each arm/17*12 each arm
foam roller;stretching; jump rope (270 touches) Deadlift
warm up: 185x5;225x5
work sets: 240x5;280x5;315x9
5x10@225 (this took some will power with high humidity in the gym) Hanging Leg Raise
7,7,6 Ghetto GHR
2x5 (just trying this out)
jump rope and stretch Squat
warm up = 135;185x5
work sets = 225x5;255x5;285x5
1x10@215
1x10@205 Seated Leg Curl
3x10 Dips
2x12
At home: Front Squat
2x10@117 Abs
50 reps of ab work.
earlier workout than normal due to work schedule; different gym; different pre-WO meal( clam chowder and key lime pie - not great pre-WO)
got my reps in on the 3x5; live to fight another day. Thinking of 5x10 squat on DL day and 5x10DL on Squat day (since I only get to squat only once every ten days on a three days a week schedule.) It seems that I need to squat more frequently than this to stay in the groove and get strong. Who knows…
I ran intervals yesterday - Standford’s football team’s conditioning test:
6x:10(>65 yards)/:25 rest
1:00 rest
4x120(40 yards)(<:25)/:25-30 rest ( only supposed to get :15 rest I can’t do this!)
2:00 rest
6x:07 (<45 yards)/:25 rest
1:00
300 yard shuttle (<:73) I got <:76
