Whup's 5-3-1

Training Logs
1

I am inspired by everyone else who is using, and posting their results from Wendler’s training system, so I decided to make a log and join in. This is my first time following a program (that I didn’t write) so I was a little hesitant, but have made great gains so far.
I am not used to working w/ high reps, anything over six was cardio for me.

5’10"
210
5 years training

I started this in April and am currently on wave 3, week 2 and doing a mixture of BBB and Triumvirate.
I had to adjust the numbers on the first and second waves to find my maxes.

wave 1, week 1
MP (training max 170) 95x5 115x5 135x10
DL (training max 405) 265x5 305x5 345x8
BP (training max 280) 165x5 190x5 215x13
SQ (training max 335) 205x5 235x5 270x12

wave 1, week 2
MP 110x3 130x3 145x9
DL 285x3 325x3 365x9
BP 195x3 225x3 250x9
SQ 235x3 270x3 300x10

wave 1, week 3
MP 130x5 145x3 160x5
DL 305x5 345x3 385x7
BP 210x5 240x3 265x6
SQ 250x5 285x3 320x7

wave 2, week 1
MP (training max 175) 115x5 130x5 150x7
DL (training max 430) 280x5 320x5 365x12
BP (training max 285) 185x5 215x5 240x12
SQ (training max 355) 230x5 265x5 300x10

wave 2, week 2
MP 120x3 140x3 160x7
DL 300x3 345x3 385x9
BP 200x3 230x3 255x8
SQ 250x3 285x3 320x8

wave 2, week 3
MP 130x5 150x3 165x5
DL 325x5 365x3 410x8
BP 215x5 240x3 275x5
SQ 265x5 300x3 335x6

2 
  Wave 3, week 1

Actual maxes MP 200, DL 490, BP 320, SQ 405

60-90 sec rest between assistance sets

MON
MP (training max 180)
(115)x5
(135)x5
(155)x5

DMBL MP
(50)x10
(55)x10
(45)x10
(40)x10

Chins & dips super set 4x10, 2x8
Stretch

TUES
DL (training max 440)
(285)x5
(330)x5
(375)x10

Barbell shrugs w/ straps
(375)x12
(385)x12
(395)x12

G-morn
(185) 3x8

Incline curl/drop set
(45)x6
(30)x8
(20)x8

Calves & abs
Stretch

THUR
BP (training max 290)
(190)x5
(220)x5
(245)x9

BP
(185)x10
(155)2x10
(165)x10

Chest support row - unilateral
(3plates)x12x10
(2plates,1 25lb)x10
(2plates)2x10 stretch

Push down - single pulley
(100)x15
(80)x15
(60)x15

Stretch

FRI
SQ (training max 365)
(240)x5
(275)x5
(315)x8

Leg curl 5x8

Abs & calves

Stretch

       wave 3, week 2

WED 6-3

MP
(125)x3
(145)x3
(165)x6

Incline hammer
(2 plates)2x10
Drop set(2 plates,1 25lb)x8 (2 plates)x5 (1 plate,1 25lb)x8 + 5 rest pause + stretch

Chins x30

Compound row
(100)x10
(90)x10
(80)x10
(70)x10 stretch

Stretch

FRI 6-5

DL
(310)x3
(350)x3
(395)x10

Shrugs
(395)2x15

Land mine
(2 plates)3x10

curls
Stretch

Sat 6-6

BP
(205)x3
(230)x3
(260)x7

Wide grip hammer
(3 plates)3x10
drop set(3 plates)x5(2 plates)x5 rest pause x5 + stretch

Chest support row - unilateral
(3 plates)2x10
(2 plates)2x10

Push down
(100)x16
(80)x15
(60)x16

Stretch

3

Wave #3 - Week #2

Tues 6-9

SQ warm up. First time wearing elitefts knee sleeves. They work great, and I will use them with all my SQ days.
95x5 135x5 205x3 stretch

SQ Work sets
70% (255)x3
80% (290)x3
90% (330)x7 2.5 minutes rest between sets

Leg press
(4 plates)x10
(4 plates & 25lb)2x10
(3 plates)x12 1 minute rest between sets

G-morn
(185)3x8 1 minute rest between sets

Abs & calves 1 minute rest between sets

Stretch

Fast and efficient

4

Wave #3 - Week #3

WED 6-10

MP warm up
(bar)x5 (65)x5 (85)x3 Stretch

MP work sets
75%(135)x5
85%(155)x3
95%(170)x5 last rep was slooow, but stoked i got that many

Incline hammer BP
(1 plate)x10
(2 plate)2x11
(1 plate 1 25lb)x10
(1 plate)x12

Chins
3x10 & 4x5 = 50 reps

Compound row
(100)2x10
(90)3x10

Grip work, band pull aparts, stretch

5

Wave #3 - Week #3

SAT 06-13

DL Warm up (135)x5 (185)x5 (225)x3 Stretch & body weight squats
DL work sets
75%(330)x5
85%(375)x3
95%(420)x6

Shrugs w straps (395)x15
(405)x15

Land mines (2 plates) 2x8

Incline dmbl curl (40)x10
(30)x10
(20)x10

Hammer dmbl curl (25) 3x10

Abs
Stretch

I didn’t feel like hitting hamstrings or hill sprints. I do feel like BBQing though.
Body weight was 205 after training.
I have begun working with Shelby Starnes for nutrition consultation. Goals are to learn (from the master) how to eat correctly for the best gains possible, in size and strength.

6

[quote]whup wrote:
I have begun working with Shelby Starnes for nutrition consultation. Goals are to learn (from the master) how to eat correctly for the best gains possible, in size and strength.
[/quote]

That’s pretty cool. How does he charge, and please share details :wink:

7

420×560 21.2 KB

A couple of back pics pre diet, to track my progress.

8


a couple of pics pre-diet, to track my progress

9

420×560 21.2 KB

A couple of pics pre-diet, to track my progress.

10

420×560 21.9 KB

side shot

11

[quote]TheDudeAbides wrote:
whup wrote:
I have begun working with Shelby Starnes for nutrition consultation. Goals are to learn (from the master) how to eat correctly for the best gains possible, in size and strength.

That’s pretty cool. How does he charge, and please share details ;)[/quote]

Thanks for dropping in, man. When I receive the diet plan I will post more details. I am going on my first fat loss cycle, for a duration of 12 weeks. I must be crazy, because I know this is going to be very difficult. Any way, here is what he offers:
www.troponinnutrition.com/shelby.htm

12

Are you going to continue with 5/3/1 while losing fat? I’m curious as to what training program Shelby would put you on. I’m doing 5/3/1 and losing fat, albeit very slowly while gaining strength.

13

Wave #3 - Week #3

MON 06-15 High carb day, no cardio

BP - Warm up (bar)x15 (95)x5 (135)x5 (165)x3 - Stretch
BP Working sets
75%(220)x5
85%(245)x3
95%(275)x6

Decline hammer BP (3 plates)x15
drop set (3 plates)x8 - (2 plates, 1 25lb)x7
drop set (2 plates, 1 25lb)x10 (1 plate)x5
(1 plate)2x15

Iso-lateral row (3 plates)2x10
(1 plate, 1 25lb)2x15
(1 plate)2x15

Tri pushdowns (80)2x15 (60)3x15

Stretch out

14

[quote]TheDudeAbides wrote:
Are you going to continue with 5/3/1 while losing fat? I’m curious as to what training program Shelby would put you on. I’m doing 5/3/1 and losing fat, albeit very slowly while gaining strength.[/quote]

Yes sir. I going to stick with Wendler’s program, because the shit works! Shelby has me doing cardio 2 days on, 1 off (depending on the carb cycling days) and I am training 4x a week.
Today was my first high carb day, its 9:45pm and I am finishing my 7th and last meal. I don’t think I have ever eaten this much in one day. I really need to work on my meal preparation.

15

Wave #3 - Week #3

Tues 6-16 - Med carb day, cardio

WED 6-17 - Low carb day, cardio

SQ warm up
95x5 135x5 225x3 stretch

SQ Work sets
75% (275)x5
85% (310)x3
95% (345)x5 3 minutes rest between sets

OLY SQ
(205)3x10
1 minute rest between sets

Giant set: 3x10
Leg curl
Leg Ext
Seated calf raise
Seated tibia raise
My legs were fried after this

Stretch

16

Good luck working with Shelby. The results he has been posting in his log on Elite are unreal! Best of luck with the diet.

17

Currently deloading, until Monday the 22nd and not lifting at all. Still doing cardio though

THUR:
high carb day - no cardio
FRI:
med carb day - cardio
SAT:
low carb day - cardio

Ive realized that consuming carbs is A LOT easier than protein. Damn, I am always full, but the diet is starting to become more manageable.

18

[quote]Apostate wrote:
Good luck working with Shelby. The results he has been posting in his log on Elite are unreal! Best of luck with the diet. [/quote]

Thanks man, appreciate it. That’s why I choose to work with him, his results speak for them selves. I noticed most of the clients he features have worked with him for 6-7 months. I am working with him for 3 months, but am still confident of great results.

19

Wave #4 - Week #1
New training maxes for this wave:
MP (185)
DL (450)
BP (295)
SQ (375)
Body weight: 204

SUN 06-21 - High carb day - no cardio

MP Warm up (bar)x10 (65)x5 (85)x3 - plate rotations, wall raises, stretch
MP Work sets
65% (120)x5
75% (140)x5
85% (155)x8 This puts my estimated max at 195. My goal was 8 and I was stoked I hit it.
200 is right around the corner
Hammer strength MP
5 sets of 12

Chins
50 reps

Compound Row
5 sets of 10

Stretch out

20

Nice work on the Military Pressing! My goal is 200 as well, but you are a lot closer than I am right now. How do you break down the 50 reps of chins? Just as few sets as possible?