Wendler Soldier

Training Training Logs
1

Just started (finally) Wendler’s 531 and want to keep a log of it and hopefully get some feedback from those who know the program. Longgg time lurker (2005ish) so please don’t try and mount me like I’m some standard O-10 asshole.

Based off what I’ve read from the program I’ve set a few short term goals (6 months/cycles). Take the squat from 315 to 405. Seems realistic since I’m suppose to add 60 pounds to my training max within that time and Wendler also mentioned the common occurrence of people hitting PR’s well beyond their training max at the time. Deadlift from 415 to 505. Using the same logic here as in the squat although moving from 315 to 405 is a lot different than 415 to 505. Bench from 275ish to at least 315. The bench is much more trained for me than the squat or dead so I am expecting slower gains, also considering the slower gains in upper body in general. SMP is 205 and I’d like to get it to 225.

I’m starting with a few months of compound lift based bodybuilding type of work after 6 months of sporadic, shitty training. Almost zero conditioning. Will be conditioning 3-4x/week with 50 yd hill sprints.

2

Week 1. Cycle 1. 4-11-10

MP 105x5-125x5-140x11. Used 185 as max, must have been thinking 205 on a push press.
Pullups 6,6,6,6
Dips 13,12,12,13

3

Week 1. Cycle 1. 4-12-10

Deadlift 245x5-280x5-320x7
Kroc Rows 80x30,80x25,75x25
Hypers 5x10+25#

Conditioning- 10 hill sprints ~50yds

4

Week 1. Cycle 1

Bench 165x5, 190x5, 215x12
Incline DB press 70X10x5
Pullups 3, 5, 3, 3, 3 Rear delts were destroyed by first ever Kroc rows so I pulled it back

Conditioning- 10 hill sprints ~50 yds. Did these with less rest. Will do 12 per session next week.

5

Week 1. Cycle 1

Squat 185x5, 215x5, 240x5
Step ups 100x10x3
Dips 12,12,10,8,8
Pullups 11x5

Didn’t get to the 100 pullup mark but got the 100 dips pretty easily. Will do 50 dips+25# next and the 100 pullups.

Will do 10 hill sprints this afternoon.

6

Week 2. Cycle 1

MP 115x3, 130x3, 155x9
Pullups 10x5
Dips 13, 11, 13, 13
Incline situps 5x10

No conditioning today.

7

Week 2. Cycle 1. 4.20.10

Deadlift 285x3, 315x3, 340x10
Kroc Rows 3x20x85 Did low volume due to back soreness from pullups
Weight hypers 4x8+25#

No conditioning. Injury.

8

Week 2. Cycle 1.

Bench 175x3, 200x3, 225x9
Dips 5x10
Incline DB 5x10x60

No conditioning. Lingering effects from injury but mostly laziness. Will do 15 sprints tomorrow after squats.

9

Week 3. Cycle 1.

MP 125x5, 140x3, 155x9
Pullups 6,6,6,7,6,6,6,7
Dips 5x10

10 hill sprints this afternoon.

10

Week 2. Cycle 1. 4-23-10

Squat 200x3, 230x3, 255x3
DB Step ups 55x3x8
Decline situps 5x10

No hill sprints. Bitch made all week for me.

11

Been a while.

4-26-10.
Week 3. Cycle 1.

Deadlift 280x5, 320x3, 355x3. Didn’t push the last set because I remember feeling a little run down. Don’t remember accessory.

4.28.10
Week 3. Cycle 1.
Bench 190x5, 215x3, 240x2 Didn’t push last set much

4.29.10
Week 3. Cycle 1.
Squat 215x5, 240x3, 270x1 didn’t push last set.

Deload week was light and easy. No numbers.

12

Week 1. Cycle 2.

Switching to boring but big template.
5.10.10
Press 105x5, 125x5, 145x10
Press 5x10 @ 95
Pullups 6x5+30#

5.12.10
Deadlift 245x5, 280x5, 325x10 Didn’t do the 5x10 DL because I didn’t want severe doms
DL 3x10 @ 225
5x10 incline situps