NewWorldMan's New Log (Wendler's 5/3/1)

Training Training Logs
41

Thursday 9/3/9 Press 5/3/1 Day

warm up = Jump rope (200+ touches)

Standing Overhead Press
2 sets of warm ups
then…
120x5;135x3;150x3(took everything in me to lock out #3)
Alternate Chins/Pulls and BBB Press
6 overhand/110x10
7 underhand/110x10
7 parallel grip/110x10
7 overhand/110x10 seated press
8 underhand/110x10 seated press
Rear Machine Fly/Chest Machine Fly
100x12/130x12
Machine Bicep Curl/Pushdown
90x13/85x12
Cable Lateral Raise
27x5x12 each arm
Machine Shrug
using machine shoulder press station - face inward and stand
260(full stack)x12

20:00 walking on treadmill (no running while hamstring healing):
3.5–>3.7mph(cycle through !:00 intervals of 6–>15% incline - kept heart rate between 140 & 150
stretch

42

Saturday 9/5/9 Deadlift & Tuesday 9/8/9 Bench

Recovering from last Thursday’s hamstring pull so not exactly following the 5/3/1 protocol.
foam roller, stretch, and jump rope
Deadlift
135x5;185x5;225x5;265x5(felt the hammy a little on 265 so I quit while I was ahead - only the 10th morning since the injury.)

followed up w/ some squatting (225x5 for 3 sets or so) and hanging leg raises.

For conditioning (no running on hammy) I did three intervals of:
10 squat thrusts;10 pullups;12 walking lunges;ab circuit (from Defrnaco’s WSFSB); 10 dips; 10 back extensions

stretch and ice

{b]MONDAY -LABOR DAY[/b]
day off and wanted to test the hammy w/some running…
went to track and did:
2 sets of 4x90 yards(30 accelerate;30 maintain; 30 decelerate) no where near full speed (5:00 rest in between) and then walked 4 laps w/3 100m jogs (:30) and finished with some jump rope intervals; stretching, and ice.

TUESDAY = Bench

BIG SURPRISE = I discovered the 45lb plates at the gym (high school gym ) are 48.7–>49.1 lbs!
I had suspected this when I jumped form 210/215 to 225 (4 45s on the bar) and another guy who works out at another gym had mentioned something in the past.
Well, the an employee at the school had a key to the weight room with a certified scale and we sampled 3 45s and 1 25. The 45s were 49.1 and high 48.*. Interestingly enough, the 25 was 24.7.

But for certain, all 3 of the sampled 45s were 3.5/4 lbs heavy. That’s makes a supposed 225 bench most likely a 239-243lb bench!.

Anyway…my workout…
roller and jump rope == up
Bench
115x5;135x5;185x5;210x3; 235(really 249 or more!)x2 and a fail at 240 (255?)
BBB Bench and 1 Arm DB Rows
alternated 5x10@170 with
70x10,85x10,2(95x10)
DB Shrugs
12x95s
Superset:machine rear delt/chest fly
12x100/12x130
Superset: machine curl/pushdown
95x12/85x12
DB Lat. Raise
12x30 each arm

Running: 3(4x90 - 30 accelerate, 30 maintain, 30 decelerate) with 5:00 rests
managed to get 5.4–>5.5 on my 30 yards maint. - I’m guessing this is around 75%.
Will walk, stretch, and foam roll tomorrow. Squat and run again on Thursday. Probably won’t do 5/3/1 protocol, but see how much above 225 the leg can handle (was planning my 3x3 week at 305 and 5/3/1 week to top at 330 - must wait for that).

43

9/12/9 Press day:

jump rope
Standing Shoulder Press
95x5;110x5;125x5;135x5;150x4+1push press
Alternate:pull ups/DB press
7 wide overhand
10x70 @90 degrees
7 wide underhand
10x70 @60
7 parallel grip
10x75@45
7x10 overhand narrow
10x80@30
7x10underhand narrow
2(10x85@flat)
8 overhand
Dips
12@body weight
Pulldowns
175x5

1:00 jogging on treadmill then…
12 x45 yard accelerate/decelerate jog/runs to test the hamstring (no pain , but not pushing it yet).

Looking over my old logs and noting that my best strength gains seem to have come from 3/week full body routines (I ran one this Feb/March and last fall as well and hit PRs). Not really sure if I should give that a go or stay with this 5/3/1. I seem to to better when I squat more than once a week, but I noticed that when I press (bench and shoulder) 3/week I seem to end up w/shoulder/arm trouble.

What to do…

My goal is to peak and test my maxes in the Big Three on Saturday 11/21/09 ( 39th b-day.)

44

Saturday 9/19/09 New 5/3/1 cycle -press 5x5 day

Update- hamstring feeling better - still not running at 100% (no reason to really)

Busy work this week (15-16 hour days) I did some weights at home Tuesday (5x5 bench, row, sldl, nothing heavy - just a recovery deload week); Thursday I managed 2 sets up pullups/ 2 sets of dips, and 3x12 on the leg curl (waiting for my son after his football game.)

So, now I have 9 weeks 'til my 39th b-day and I will be able to go through 5/3/1 two more cycles and then test my maxes on 11/21/09.

Press day
warm up w/jump rope
Standing Press
95x5
110x5
125x5
140x7
Seated Shoulder Press
115x13
Lat Pulldown/Machine Rear Delt Fly*
185x12 (wide overhand)/100x12
175x10 (same)/85x12
175x10 underhand/one arm cable rear delt row (30x12 each arm)**
Dips/Shrugs
2(12@bw/12x95s)
Dips/Seated Machine Curl
12@bw/90x12

Conditioning = 2x 300 yard shuttle: 1:20 (5:00 walking rest) 1:18***

  • Going to do a Defranco WSFSB assistance template this cycle
    ** Couldn’t really super set as the equipment was in use.
    ***Felt good on the hamstring - though I’m still not running full speed yet (was getting 1:07/1:08 on these before the injury)
    Slow and steady on the hamstring - hopefully we’ll be able to get back to heavy deadlifting soon. The hamstring seem to like squats (not quite up to my old poundages) but doesn’t like the stretch of the dead lift (yet).
45

Tuesday 9/22/09 5th cycle Deadlift 3x5

jump rope and stretch
Power Clean
115x5;135x5;150x5
Deadlift
240x5;280x5;315x6*
Good Morning
5x10@105
Hanging Leg Raise
Chin Bar: 8,8,7
Dip station: 9,9,9

Hill Sprints
7x:15/:55 rest

  • Not going for PRs; just trying to get back to heavy weights w/my recovering hamstring.
    Hamstring is feeling normal when I dl/gm and run!
46

Thursday 9/24/9 5th cycle 3x5 Bench

jump rope and stretch

Bench
warm up = 115x5;135x5
work sets = 165x5;190x5;215x8
Pullups/DB Press/1 Arm DB Row
underhand pullup 8@body weight
alternate 30 degree incline DB press/1 Arm row:
9x85;10x80
10x80;10x90
10x80;10x95
Pullups/Dips
3(8/12)

Kind hard to write the accessory work out in log format.
Basically I did a set of pullups after my main lift, then alternated DB press and 1 Arm row, and concluded w/more chins/pulls and dips

Conditioning/running
10x25 yards (10 yard rolling start/finish)/:50 recovery
9:00 walking rest/stretch
10x30(10 yard rolling start/finish)/1:00 recovery

Hamstring is feeling really good. I was timing my 30 yards at 4.2–>4.3. These are good numbers for me for reps and still recovering from the hammy (not trying 100% runs anytime soon - no use to get hurt again.)

47

Saturday 9/26/09 squat 3x5 (5th cycle)

warm up w/ leg swings and stretches
Squat
warm up = 135x5;185x5
work sets = 220x5;255x5;290x5*
Bulgarian Split Squat
30 lb DBs:
3x8 each leg
Cable Pull Through
3x12@110 on the pins
-gonna try a couple of new assistance lifts this cycle.
Intervals:Stationary bike
raining outside, so no running.
7(:30@110-115 RPM/6 resistance)/1:00 recovery (80 RRPM/3 res.)
Abs
100 reps of upper/lower stuff

stretching…

*has a rep PR at this weight last cycle (8), but being recently recovered from a hamstring recovery, I need to work back up to heavy weights.

48

Tuesday 9/29/09 Press 3x3 (5th cycle)

jump rope
Standing OHP
95x5
115x3
130x3
150x5 (couldn’t lock out the 6th)
Bench
150x17 - quit short of failure
Lat. Pulldown/Machine Rear Delt
190x12/100x12
180x12/85x12
180x12/85x12
Dips/Machine Shrug
12@bw+5/13xfull stack
12@bw

Hill Running
Got a couple of high school kids to run hills w/me -nice for my ego to run with the young kids!

8 total :15 sprints up hill (1:00 rest/ 2:30 rest after the 5th/1:00 after 6th and 7th).

49

Thursday 10/01/09 Deadlift 3x3 (5th cycle)
Power Clean
125x5
140x4
160x3
Deadlift
265x3
305x3
335x6
Good Morning
5x10@115
Hanging Leg Raise
4x9 (able to get sets of 9, was getting, 8-8-7 before)

Had to cut it short (son was ready to go home from 9th grade football game ; so limited conditioning)

Ran 3 gassers (all under :42/2:00 rest)

went home and managed to get in 300 jumps of the rope and 12 rev.crunches/ 1 long plank hold

50

Saturday 10/3/9 Bench 3x3 (5th cycle)

ave to work to day so off to gym earlier than normal (different gym)…

jump rope and stretch
Bench
95x5;135x5
175x3
200x3
225x5
1 Arm DB Row/DB Press(Low incline)
row = 10@80
press = 10@85
row = 10x90
press = 10@85
press = 9@85
row = 10@100
Chins/Dips
2(8/12)

good work out , though feeling a little upset in the stomach (probably from working out 2.5 hours earlier than normal.)

51

Tuesday 10/6/9 Squat 3x3 (5th cycle)

jump rope and mobility drills
Squat
warm up = 135x5
had to go home (long story)
back to gym 30 minutes later
205x5
work sets = 240x3
275x3
305x3
Bulgarian Split Squat
3x8@40 (each leg)
Pullthrough
3x11@110 w/Ab attachment

running late and needed to get my car battery/terminal fixed/replaced so no abs or conditioning runs (will do tomorrow AM)

52

Thursday 10/8/9 Press 5/3/1 Day (5th cycle)

watched my son’s Jr. high football game before lifting…
jump rope
Standing Press
95x5
125x5
140x3
155x4
Bench Press
155x18
Lat. Pulldown/Machine Rear Delt
190x12/100x12
180x10/85x12
180x12(underhanded)/85x12
Dips/Shrugs
3(12@ body weight/12@full stack)
DB Lat. Raise
12x30 each arm*

  • ran out of time and only one of three scheduled sets/ no big deal, got my big lift for the day in!

Conditioning: (Legs a little stiff from Tuesday’s leg routine (split squats?)- this is odd):
3 sets of ‘suicides’ (7.5 yards/15/22.5/30)/1:00 rest
then
3x100m strides (not quite full sprints) with a lap around the track after each for recovery - better than nothing.
I did the suicides in <:35/:36/:37 - these get tough quickly!
I did the 100m (eased into the first 50 m) in 16.2/16.23/15.7 - not gonna be racing anyone any time soon :slight_smile:

53

Saturday 10/10/09 Deadlift 5/3/1 (5th cycle)

Power Clean
135x5
150x3
165x1
Deadlift
275x5
315x3
350x5
Good Morning
5x10@115
Hanging Leg Raise
10

Hill Sprint
8(:15 run/1:00 rest)

54

Tuesday 10/13/9 Bench 5/3/1 Day (5th cycle)

jump rope and stretch
Bench
95x5
135x5
165x1
190x5
215x3
240x2
245x1
DB Press
low incline:
3(85x10)
1 Arm DB Row
80x10
90x10
100x12
Chins
8,7@bw
Dips
12,12,@bw

Shoulder starting to not like benching…

55

Thursday 10/15/9 Squat 5/3/1 day (5th cycle)

foam roller and mobility work
then
Squat
45x5
135x5
205x1
255x5
290x3
325x3 PR
backoff set = 225x8
walking lunges w/overhead DBs
2(20s*10 - each leg)
Pullthroughs
3(112.5x12)
Hanging Leg Raises
2x10
Ab Pulldown
2(100x12)

56

Deload upper body day - Wendler (5th cycle)

jump rope (400 touches)
Standing Press
65x5
85x5
105x5
Bench -Close Grip
115x5
135x5
155x5
Rack Lockouts - Close Grip/Overhand Chins
3(205x5)
8,7,5,5,5
Cable Rear Delt/Pushdowns
3(22.5x12 each arm)/3(75x12)
Underhand Pullup/Close grip
6

Didn’t push anything -moderate effort with a little triceps emphasis.

57

5th Cycle Deload - 10/19-20

Monday

Supersetted: 3 Sets of (Lying Triceps Ext.(8)/Close Grip Floor Press(12)/Bent Rows(12)/Curls(12))
Why - because I felt like doing something at home with a light weight.
I also managed to get a 15 minute walk in - yeah! What an accomplishment to brag about!
Actually, with my busy schedule this is a good thing!

Tuesday
Lower Body Deload:
400 touches w/ jump and mobility work
Squat
135x5/175x5/205x5
Deadlift
150x5/185x5/225x5
Supersetted::Leg Curls/Extensions/Hyper Ext./ Ab Curls
2 sets /12 reps/ moderate effort.

10:00 on the stationary bike (including 6(:30x hard effort))

starting my 6th Wendler 5/3/1 Cycle Thursday and will test my 1 RM on my 39th birthday November 21st!

58

6th Wendler 5/3/1 cycle: Thursday 10/22/9 Press 3x5

jump rope (400 touches)
Standing Press
45x5
110x5
130x5
145x6
Close Grip Bench
2(165x10)
135x10 -trying to work on elbow tuck and triceps emphasis (feeling it more on the inner chest)
Chins/pullups
8,7,7,6,5,5
Dips
bw+20x8
2(bw+15x8)
Rear Delt Machine Fly
2(85x12)
[b]Lying Tricep Ext.{/b]
65x12
75x12
these were too light - oh well - the cgbp was too heavy for high reps.
Didn’t eat good enough pre-WO; need more carbs to get through a work out like this :frowning:

Conditioning:
3 gassers (:42/43|2:00 rest)
2(30 yard sprints)
2(50 yard sprints)
called it a night…

59

6th Wendler 5/3/1 cycle: Saturday 10/24/9 Deadlift 3x5

Deadlift
135x5
205x5
245x5
285x5
325x8 PR

Good Mornings
5x10@115
Conditioning Runs = change of direction stuff
3(10,20,30 suicides)
3 (upbacks=5;10;15 forward/backward, shuffle, carioca)
200m shuttle (25 yards)

Abs
75 reps of varied ab work

60

6th 5/3/1 cycle: 3x5 Bench - Tuesday 10/27/09

jump rope (100 touches - wimp)
Bench
95x5
135x5
165x5
190x5
215x8
Rack Lockouts
4 inches or so
245x20
2(265x15)
1 Arm DB Row
80x10
90x10
100x13+2(13>set down, and re-gripped for two more)
Pullover–>Close Grip
2(95x10)
1 Arm Cable Rear Delt
25x12 each arm
22.5x12 each arm

Conditioning
110yards/:45
110/:50
110/:55
110/1:00
110/2:30
110/1:00
110/1:00
110/1:00
110 (under <:19, did a couple under :17)*

*bonus points for doing this in a light rain!