WRPL's 5/3/1 Log

Training Logs
1

Ive started doing 5/3/1 and Ive decided Im going to log it here on T-Nation

Stats:
BW = 170 lbs
Height = 5’9"
4RMs (weights used for first cycle):
Squat: 295
conv. Deadlift: 315
Benchpress: 215
standing OH press: 125

Here is the first workout:

September 21: 531 deadlift
531 deadlift:
135 x 5
185 x 5
235 x 5
250 x 5
270 x 15 - PR

trap-bar deadlift
200 x 10
240 x 10
240 x 10
240 x 10
240 x 10

Ab-pulldowns
52.5 x 10
72.5 x 10
72.5 x 10
72.5 x 10
82.5 x 10

Side Bends
70 x 10
85 x 10
85 x 10

Todays workout was really fun. the deadlifts were light, but the last set was still really hard. the trap-bars were really easy, ill ramp it up next week.

2

September 22: 531 standing OH press
531 standing OH press:
45 x 5
65 x 5
95 x 5
100 x 5
105 x 11 - PR

DB incline press
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

N. Grip pullups
10
10
10
9
7

A1)band pushdowns
A2)Hammer curls
A3)face-pulls

Today was a learning experience, Ive never really trained BB OH pressing before, so it is weak relative to my bench. Based on today, I think that I will improve at it quickly as my technique gets refined.

3

September 24: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
220 x 5
235 x 5
250 x 16

DB bulgarian squats:
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

GHR
10
10
10
10
10

A1)Medicine ball leg raises
A2)Sprinter sit-ups
A3)V-raises

Today is why I love lifting.

4

Squat 250x16 is beastly…

5

September 25: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
160 x 5
170 x 5
185 x 11

Floor Press
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

CS Sup Rows
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

A1)blast strap push-ups
A2)reverse curls
A3)band pull-aparts

6

Good luck with 5/3/1, shit will make you strong as hell.

7

September 28: 531 deadlift
531 deadlift:
135 x 5
225 x 5
250 x 3
270 x 3
285 x 12 - PR

trap-bar deadlift
260 x 10
260 x 10
260 x 10
260 x 10
260 x 10

Ab-pulldowns
82.5 x 10
97.5 x 10
97.5 x 10
97.5 x 10
97.5 x 10

Side Bends
85 x 10
85 x 10
85 x 10

conventional deadlifts felt really good, form was spot on even on last reps…
Trap-bar dls were really fucking hard this week; ill ramp up to 270 or 280 next week

8

September 29: 531 standing OH press
531 standing OH press:
45 x 5
65 x 5
100 x 3
105 x 3
115 x 9 - PR

DB incline press (at a 45 degree incline)
55 x 10
55 x 10
55 x 10
55 x 10
55 x 9

N. Grip pullups
10
10
10
7
7
6

A1)band pushdowns
A2)Hammer curls
A3)face-pulls

Today was good, the last rep of my OH press was really slow, so Im happy with that. I can’t do as many pullups as last week because I gained 5 lbs :stuck_out_tongue:

9

12 x 285# is beastly. Congrats man.

10

October 1: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
235 x 3
250 x 3
265 x 16 - PR

DB bulgarian squats:
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

GHR
10
10
10
10
10

A1)Medicine ball leg raises
A2)V-raises
A3)Sprinter sit-ups

Look at last weeks’ squat PR. Look at this weeks’ squat PR. Now look at the comment below last weeks’ squat day.

11

October 2: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
170 x 3
185 x 3
195 x 10 - PR

Floor Press
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

CS Sup Rows
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

A1)blast strap push-ups
A2)reverse curls
A3)band pull-aparts

Today I found out that my limiting factor for bench press is my upper back/lats. When I am extremely fatigued (going for rep 11 of 195) my elbows flare out… I need to work on that.

12

October 5: 531 deadlift
531 deadlift:
135 x 5
225 x 5
270 x 5
285 x 3
300 x 9 - PR

trap-bar deadlift
280 x 10
280 x 10
280 x 10
260 x 10
270 x 10

Ab-pulldowns
92.5 x 10
92.5 x 10
92.5 x 10
92.5 x 10
92.5 x 10

Side Bends
90 x 10
90 x 10
90 x 10

I actually lost count on the deadlifts, my coach said thought I got around 10, but I felt like it was less than that, so I guessed nine. None the less it was probably one of the hardest sets Ive ever done.
The trap bar deadlifts were intense, I ended up taking a lot of rest because I was so fatigued from the conventional deadlifting.

13

October 6: 531 standing OH press
531 standing OH press:
45 x 5
65 x 5
105 x 5
115 x 3
120 x 8 - PR

DB incline press (at a 45 degree incline)
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

N. Grip pullups
10
10
10
10
10

A1)band pushdowns
A2)Hammer curls
A3)face-pulls

I finally got 5 x 10 pullups!! hooray

14

Perhaps a new goal, 1 x 50 Pull-Ups???

15

October 8: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
250 x 5
265 x 3
280 x 13

DB bulgarian squats:
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

GHR
10
10
10
10
10

A1)Medicine ball leg raises
A2)Sprinter sit-ups
A3)V-raises

At the end of the summer I managed to pull off a 275 x 5 squat; today i did 280 x 13… I think that means im improving.

16

October 9: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
185 x 5
195 x 3
205 x 7 - PR

CS Sup Rows
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

Floor Press
155 x 10
155 x 10
135 x 10
135 x 10
135 x 10

Today I literally had like 30 minutes to train, I made sure I had as much time as needed for my 1+ set of benchpress and that went well, but everything else was rushed… i didnt get nearly enough rest on floor press.

17

DELOAD WEEK:

October 13th: 531 deadlift
531 deadlift:
135 x 5
135 x 5
235 x 5
235 x 5
235 x 5

trap-bar deadlift
240 x 10
240 x 10
240 x 10

Ab-pulldowns
77.5 x 10
77.5 x 10
77.5 x 10

Side Bends
70 x 10
70 x 10

LAME.

18

October 14: 531 standing OH press
531 standing OH press:
45 x 5
45 x 5
95 x 5
95 x 5
95 x 5

DB incline press (at a 45 degree incline)
35 x 10
35 x 10
35 x 10

N. Grip pullups
10
10
10

A1)band pushdowns
A2)Hammer curls
A3)face-pulls

19

October 15: 531 Squat
531 Squat
45 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5

DB bulgarian squats:
35 x 10
35 x 10
35 x 10

GHR
10
10
10

A1)Medicine ball leg raises
A2)Sprinter sit-ups
A3)V-raises

20

October 16: 531 Bench
531 Bench
45 x 5
95 x 5
135 x 5
160 x 5
160 x 5
160 x 5

Floor Press
135 x 10
135 x 10
135 x 10

CS Sup Rows
145 x 10
145 x 10
145 x 10

A1)blast strap push-ups
A2)reverse curls
A3)band pull-aparts

deload finally over… I’m excited for cycle 2