Keepin it simple Wendler 5-3-1 Log

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  1. didnt deadlift on friday was feeling way to sick still sick on monday but got a lift in.

    Max Effort Lower body

    135 x 5
    135 x 5
    225 x 3
    225 x 3
    315 x 1
    375 x 1
    405 x 1
    435 x 3 PR!!! wendler and joe skopec calculator says 475 max and those are both accurate for me so will definitely go for 465 next week.

    135 x 5
    135 x 5
    185 x 5
    185 x 1

    was working on the form with my banged up hip but the last set agrivated it...Not sure if im compensating squat form because of the hip pain or i was squatting wrong all along so i will try to keep rehabing every week and keep hitting my targetted deadlift reps for the 5/3/1 max effort workout so basically my max effort workout for lower body is gonnna be 5/3/1

    reverse hypers
    185 x 5 sets x 12-15 reps

    3 x 15,25,25 with 100,80,80 weight for abs on kneeling rope pulldowns.

    Tommorow will hopefully hit the max effort upper body incline bench... depending on how i feel....

  2. Max effort upper

    diet was alot cleaner and alot less food tryna loose as much poundage as i can before winter break because the diet wont be the cleanest and wont sure how much ill get to lift for 2 weeks.

    Shoulder Press
    45 x 10
    95 x 10
    135 x 5
    135 x 5
    165 x 1
    175 x 1
    185 x 1
    195 x 1
    205 miss
    200 x 1 PR

    these werent exactly push presses but did enough pushing so my shoulder wouldnt hurt from em

    Extreme close grip bench presses
    4 x 5 with 185

    Rear Delt Rope pulls
    150 x 3 sets of 25

    Lat Pulldowns
    3 x 12 with 120 first time using a regular bar not a fat bar didnt hurt tho so thats good

    messed around with preacher curls and standing high cable curls while my dumb**** health teacher tried to figure out if this workout could somehow count for my health lab... thats all will do leg assistance work tommorow or friday more than likely tommorow

  3. DE squat day

    notes - had to log another workout at the campus gym for my health lab, thought about just doing some cardio but i knew i needed to start strengthening the hip and that wouldn't happen automatically.

    45 x 10
    45 x 10
    95 x 10
    95 x 10
    135 x 5
    185 x 3
    225 x 3
    275 x 1 was a bit uneven coming up but im guessing it was more to the j hooks being too high and having a hoodie on... this is 75% of my previous max so not bad hopefully i can rehab this over winter break and get back to full strength

    kneeling rope pulldown abs

    100 x 25
    120 x 25
    160 x 25
    190 x 25

    Tried glue and hams but after 5 sets of reverse hypers for the first time in a month or longer my hamstrings were not sore but deffintely not ready to move weight

    thats all for the day im trying to add more volume one squat day and one deadlift day and then a ME bench day

  4. Got busy with exams wanted to lift monday night but had to move it to tuesday night. which got the mind wondering. I am using the gym i go to now for using things such as board press, pin press, and texas deadlift bar... I have done doug hepburns Power and Pump routine which had me deadlifting and benching in the same workout which got me thinking i can save $10 of gas a week if i Do both of those lifts at my powerlifting gym and only have to make the drive once a week. Tested this out today..

    2 Board foam press
    2 x 10 45lbs
    2 x 10 95lbs
    135 x 5
    185 x 3
    205 x 1
    235 x 1
    255 x 1
    275 x 1 PR! with a little help from the spotter at the top, i usually unrack the bar with my arms fully extended and i had the j hooks one spot lower then usual which made the re racking hard, its either that...Basically the muscle that gets worked by the elbow when u do tate presses is what needs to be stronger that with putting the j hooks one spot higher i will hit a clean 275 next time.

    135 x 3
    225 x 3
    315 x 1
    405 x 1
    465 x 1 PR!!! hitched it up but deffintely would have had it clean if it was a deadlift/squat day Once my body gets used to deadlift/bench in the same day i will be golden.

    Tate Presses
    5 x 12 with 40lbs

    Rear Delt Rope pulls
    4 x 25 with 150lbs? i think the whole stack regardless (do this more as a prehab)

    Reverse Hypers
    225 x 12
    275 x 12
    315 x 12 PR!! just saw 315 laying on the reverse hyper had to try it

    Overall best workout i have probably EVER had PR wise, very stoked esp. since i have to stay up alll night to study for an exam.

    Notes for winter break- its a month long of no powerlifting gym, heres the plain
    squats- still rehabing the hip to get use to squatting again, so will continue to do so dont have any problems squatting in commercial gym as long as i have a spotter.
    Deadlifts- My deadlift is about 35 pounds or 5% lower without the texas power bar, so i will use my % for the 5 rep and 3 rep week for the 5/3/1 accordingly then take a 2 week deload before i got for the 1 rep day then go for a clean 465-470 pull a week after.
    Bench- I will skip the heavy single that was suppose to happen next week and go back to floor press, then for week 2 will be a Incline max, Week 3 and 4 will have very little to no assistance work and do 2 heavy singles that is unless i hit a 275-280 on the first week. then i will deload or do a rep test week 4 (because im at home and no gym)
    Assistance work- will be as usual the first two weeks and the last 2 weeks of break will be cut out also 2 week deadlift deload the last two weeks. Took a bit of adjusting but thats the plan.

    as for the normal workout plan it will be

    Monday- Bench/Deadlift,Triceps,Rear Delts, Lower back
    ME bench variation
    Deadlift 5/3/1
    rope pulls
    Reverse Hypers

    Tuesday- Off
    Thursday- Assistance work upper Triceps,Shoulders, Lats, Biceps and ABS
    Friday- Squat, Reverse Hyper,Abs and leg press

    2-3 days a week i want to hit a good amount of cardio to at least help the blood flow and burn some cals. thats all ive got this planned out

  5. wow what a 2 week lay off was on vacation for about a week, got sick half way threw couldnt eat at all was living of milkshake, cldnt get to the doctors till yesterday because of a snow storm and christmas and all. Cant even eat like i would like to now because i get so drowsy from my antibiotics and alergy/sinus meds. Got a nice workout in today ME upper body

    Floor Press straight weight
    45 x 10
    45 x 10
    95 x 10
    95 x 10
    135 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    250 x 1 PR obviously since its first week doing it

    3 board press
    225 x 4,5,5 really hard after floor press usually do floor presses for reps if its my max effort but i switched it up

    Rear Delt pullaparts with monster mini 3 x 40 reps

    Ez bar curls
    3 x 10-12 with 115 and supersetted with Monster Mini pulldowns 3 sets to failure

    at my parents house have no way to do much back work except for rows for back ill do these on a assistance day and also do 2 weeks of squats to deload deads

  6. Squat day

    Pre workout notes - being home with my parents is great but not having access to a gym is killing me as at home i got limted things i can do also i dont have the money for all the food id normally eat i kinda gotta eat whatever is around..

    45 x 15
    45 x 15
    95 x 10
    95 x 10
    135 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 1
    285 x 1

    hip acted up a bit so i called it off right there its 10 more pounds then last time

    3 x 20 with monster mini doubled up pull throughs

    Good mornings
    2 x 10 with 95
    1 x 10 with 115

    3 x 25 laying leg raises holding plate above head and 3 sets of ab twists with 35lb plate

    thats all for now prolly take tommorow off and thursday get a nice ME bench in again

  7. damn havent updated this in a minute...took about two weeks off lifting, couldnt really train much while off from school at my parents house and then took a vacation with the gf. Back it this tuesday did some assistance work

    Barbell Rows
    185 x 12
    195 x 12
    205 x 10
    205 x 10

    Lat Pulldowns
    4 x 15,12,10,8

    Hammer Shoulder Strength Press
    185 x 15
    205 x 15
    215 x 12
    225 x 8

    Rear delts
    4 x 15

    Tate Presses Incline
    4 x 15 with 35s

    1 set rope pulldown to failure

    4 x Failure 12-15 reps bicep cable curls


    ME upper

    Push Press
    worked up 205 x 1 for PR

    Seated V bar pulls
    4 x 15,15,15,8

    Rear Delts
    3 x 15

    Tate Presses
    4 x 15 (2 sets with 35s 2 sets with 40)

    Barbell Curls
    3 x 10 with 85

    3 x 25 with 150 ab kneeled rope pulldown

    .............................. .............................. ............
    i want to keep the assistance work like Tuesday however i couldnt get down to my powerlifting gym or else my ME work would have been Bench Press Incline and Deadlift 5/3/1 and reverse hyper, tate presses and abs for assistance. this is how next week will go body weight is down to 204.. been cleane on the diet for 4 days. cheat meal tommorow and every sunday from now on. feels great to get back in it

  8. 2 workouts since the last post, both were ****ty tried to squat warmed up and everything no goood both hips were in pain scrapping the squats for now till i can see a PT in may.... Will do bodybuilding style leg workout

    tried to be dumb and do ME bench with DBs on thursday which ****ed up todays workout but on the plus side today was the first day i was back at my powerlifting gym to bench/deadlift even tho it wasnt what i wanted it was a start

    Bench Press 2 board (foam)
    45 x 10
    95 x 10
    135 x 5
    135 x 5
    185 x 3
    205 x 1
    235 x 1
    255 x 1 was hard deffintely had to be a over work issue combined with being hungry no pre workout and a broken ipod...

    scrapped the rep work since i was overworked and usually never do it on ME days anyways

    135 x 5
    225 x 3
    315 x 1
    365 x 1
    395 x 2 then off course had my phone in my pocket and didnt want to crush it so i stopped and then did continued only got 3 that time... not to worred about that thoo the 5 rep day is usually the hardest for me still pissed about it tho..

    Face Pulls
    3 x 15 with 120 140 150

    Straight bar suspended good mornings
    3 x 8 with 135 had these set as low as it goes

    Reverse Hypers
    2 x 12 with 275

    Will do cardio and abs tommorow

  9. Upper Assistance since i wanna keep a 4 day gap between my Bench/Dead and assistance days.. Also couldnt do legs yesterday because of homework and **** going on in life...

    Hammer Strength Shoulder
    95 x 15
    135 x 10
    185 x 5
    225 x 5
    275 x 4
    245 x 5
    245 x 5

    shoulder felt like it still had some type of tweak in it probably from over working it the last 2 weeks but i have cut down alot of the assistance work that uses my shoulder

    V bar Rows
    3 x 15
    4 x 15
    4 x 15
    5 x 10
    (Numbers are 45 pound plates on the bar)

    Lat Pulldowns
    2 x 15 with 135,165
    2 x 10 with 180

    Rear delts
    3 x 15 with 120 then 140 for 2 sets

    Straight Bar cable curls
    3 x 10 with 120

    Cable Flex Curls
    3 x 15-20 with 30lbs per side

    doing alot of bodybuilding type assistance work since my shoulder is hurting and hip is messed up cant do PT till the summer so Leg workout will be some Glute and hams and Power Squat machine and some other things.. will do that tommorow also do some cardio

    Monday will be the Full Floor Press,Deadlift, Reverse Hyper Suspended good Mornings and will do board presses if the shoulder is feeling better also need to stop sleeping on the left shoulder that is the one that is hurting. Thats it for now also another note i dont have protien shakes which is killing me money is tight will have to buy em tommorow

  10. went to powerlifting gym wasted tons of gas and time as it was closed... **** just isnt going right in my lifting recently.. Hip Hurts cant squat and shoulder is tweaked so bench isnt as good as it can be... So had to do a make shift workout at the campus gym

    Bench Press
    5 x 1 with 235
    1 x 6 with 185

    2 x 12 BW

    Tons if tricep pulldowns

    Cardio did a 20 minute 1 mile walk with incline from 3.5 to 5 and speed from 3.3 to 4.0

    * as a side note just how bad this campus gym sucks, the benches are like 5 inches off the ground you cant pull ur shoulder blades together at all nor can you unrack it at a position that is safe for your shoulders. Elitefts says a proper bench can make a 10% difference on your bench. So for the singles i took 10% off my max which is 270 so 10 % off puts it at 245. and i just took 10 of that...June will be the next time i actually max out im hoping i can hit 275 Then with ease... and be maintaing my weight

  11. short and sweet assistance work today didnt do anything directly for shoulders since they are still sore from the Full ROM bench press monday

    Barbell Rows
    2 x 10 135
    1 x 15 185
    1 x 10 205
    2 x 6 215,225

    Lat Pulldowns
    3 x 15 165 lbs

    Rear Delt Rope Pulls
    3 x 15 with 90lbs

    Barbell 21s
    75 for 2 sets

    3 x 15-20 concentration cable flex curls

    1 mile walk 4.0 speed and 3.5 incline

    semms like my workouts are getting more bodybuilding oriented just simply because i cant squat hip is injured.. The bars at the Gym are Brutal to deadlift with seriously loose about 100 pounds of ur lift. Benches are ****ty, and money is too tight cant really go to a powerlifting gym probably will be back at it next month when the money is right untill then im gonna try my best to keep my numbers up at the campus gym..

  12. Power Squat Machine
    2 x 15
    3 x 10
    4 x 10
    5 x 10

    ^# of 45s per side, felt great i think i am going to try to hit 4-5 working sets all at 10 reps with 4-5 per side next week

    Leg Extentions
    4 x 3 sets of 15
    ^45s total

    Calf raises
    6 x 3 sets of 30ish
    ^45 per side

    10 x Failure high cable curl and high cable pulldown for triceps all supersetted

    Cardio was 20 minute walk at 4-5 incline and 3-4 speed

    Monday will be bench/Deadlift day hopefully i get into the gym

  13. Bench Press
    235 x 8 sets x 1 rep
    185 x 12 reps
    185 x 7 reps

    Rear Delts
    4 x 15 90,120,160,160

    Tricep pulldowns
    4 x F 210 was the top weight for last two sets

    Hytrophy work
    Cable bicep curls flex motion and lat bar stiff arm pulldowns for triceps dont remember weight or anything

    Abs 50 knee raises and 50 decline crunches
    cardio was 2 miles on the bike in 11 minutes.

    NOtes- workout is gonna be hepburn pump and burn simply take your 3 rep max and work up to 8 singles over as many weeks as needed and then then two sets to failure with 20% below what you used for singles.. Will do a back,Bi,deadlift day chest and tricep day and leg day.

  14. Back/Biceps

    V barbell rows
    3 x 20
    4 x 12
    5 x 3 sets of 10
    ^ 45s per side

    Lat Pulldowns
    3 x 15 with 135

    Rear Delts Tricep rope
    3 x 15 100,120,120

    21s with barbell with 80 lbs

    then flex cable curls and 2 mile bike ride thats all legs cardio and abs on friday.

  15. last Fridays leg day

    V Squat Maching
    3 x 15
    4 x 12
    5 x 10 x 3 sets
    4 x 20 x 1 set this was to failure
    ^ 45s per side

    Calf Presses
    3 x 30 with 3 45s per side

    Cardio 2 miles on the bike in 11 mins and 5 seconds

    Increases the volume on the squat V squat and cut out the leg press was short on time, No Ab work as once again short time and needed cardio more than ab work... I feel like the 3 weeks or so off deadlifts has healed my hip flexor even tho they didnt hurt during deadlifts only squats.. So i might test out squats tomorow which is tuesday. otherwise the deadlifts will return mid march

  16. Todays Lift (Monday)

    Bench Press
    45 x 15
    95 x 10
    135 x 10
    165 x 5
    185 x 3
    205 x 1
    225 x 1
    240 x 5 x 1 all reps felt great little awkward because im at a ****ty campus gym not a powerlifting regulation bench which im usually good for about 20 more pounds then i can do on a ****ty bench, pretty happy with this...
    185 x 8 hit 12 last week increased singles by 5 pounds and shoulder was also really hurting today so that prolly contributed to the less reps also couldnt really get my form down pat.. overall happy with the singles

    Tricep pulldowns and high cable curls biceps
    4 x F with 100,120,140,140

    Flex finsher cable curls
    60 x F

    Tommorow i might test out squats barbell or do a good amount of cardio just see how i feel

  17. Back Work

    Barbell Rows
    135 x 2 sets x 15 reps
    185 x 2 sets x 12 reps
    205 x 2 sets x 10 reps
    225 x 2 sets x 5 reps
    each set had reverse grip and normal grip

    V Bar Pulldowns
    2 x 15 150
    2 x 10 165,185

    Stiff Arm lat pulldowns 2 x F dont know weight 60ish pounds

    Single arm cable curls 3 x 15 , then 3 sets of flex bicep curls

    3 x 50,50,25 laying leg raises

    rear delts and some pulldowns to get the blood flow... prolly did a bit too much direct arm work... but thats it for upper body this week will hit next week hard b4 a deload!

  18. also did 3 miles on the bike for cardio in 16 mins

  19. Bench day

    8 x 1 240lbs singles
    185 x 12 tied my mark of 2 weeks ago when i hit it for 12 after 235 8 singles

    3 x 15,10,10 skull crushers with 85lbs

    Tons of tricep pulldowns between 90-140 pounds

    Abs and cardio was 2 miles on bike with resistance up too 2 from zero...

    Notes- Back work wednesday and might Squat thursday since i will be traveling friday.. Deload is a good possiblity for next week as it is spring break. Regardless when i start back up will be doing singles with 245 and im usually 20 pounds lower on commercial gym benches vs powerlifting comp standard bench... Progressing slowly but surely

  20. took about 11 days off for spring break, just had no where to train, being a student sucks at times.

    got back to campus and here was todays workout

    Bench Press
    5 x 1 with 245
    1 x 11 with 185

    tricep pulldowns slight bent bar
    5 x 25,20,15,10,4 worked up to 200

    zig zag bar cable curls
    5 x 15,12,12,10,8 worked up to 190

    side notes- just to show how ****ty the benches are on campus the front part of the bench thats suppose to be screwed into the ground was coming up off the ground everytime i layed down... Also i hate unracking the bar in any position besides when my arms are compltely locked out at the top, and with these ****ty benches u have to unrack it behind your head and pull it over, and its too low to the ground so its impossible to get a good arch... I should be good for 20-25 pounds with a standard competition style bench sadly this is the best i can do till i go back home for the summer or gas lowers so i can drive to a nicer gym.

  21. workout from Thurs back day

    V bar rows
    3 x 15 1 set
    4 x 10 1 set
    5 x 10 3 sets
    Reversed down
    4 x 15
    3 x 20
    2 x 10
    1 x 10
    ^ # of 45s per side...

    Lat Pulldowns
    180? i think or 165 3 x 15

    Rear Delt rope pulls
    3 x 15-20 with 130 lbs

    Stiff Arm Lat Pulldowns
    5 x 25 with light weight

    random cable bicep curls

    Notes- For the first time ever i feel like im doing some pure hytrophy stuff that isnt interferring with my #1 goal of getting my powerlifts up.

  22. Leg day saturday

    been two weeks since training legs, one deload and onei skipped, after all its hard to get motived to do anything for legs besides regular squats... So i decided to test the hip out today..

    bar x 20
    95 x 10
    135 x 10
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    335 x 1 post injury PR and this was the weight i hurt my hip on, felt great hips are a bit sore nothing painful at all so pumped about this...
    225 x 13

    4 x 25 decline situps with BW,25,35,45

    20 mins cardio 7.5 incline and 3.5 speed.

    Plans for here on out will be to deadlift/squat o the same day, need straps to make up for the ****ty bars on campus and im not even sure if that will do it. But squats i really am feeling a 405, if i can keep going up 10 pounds a week, previous max was 375, so im thinking i should be good to go.. having felt better in a long time!!!

  23. Monday Bench day-

    Kind of concerned because it was an emty stomach workout in the morning, also squatting always beats up my shoulders and i had squated only 2 days ago... Also benched one day sooner then i was suppose too.

    bench press
    245 x 8 sets 1 rep... the 4th try was failed because i went to low on my chest.. my back work was also a day late last week so alot of things added up im going to go easier on back work this week maybe toss it out.

    185 x 10 was the reps... that was it will do band pulldowns tonite.

  24. Tuesday - 25 minutes of cardio 7 incline and 3.5 speed

    Wednesday- Squat day

    Warm up - 7 minutes on the bike

    45 x 15
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1 (took this one close stance didnt get as low as i would like)
    335 x 1 needed a very slight touch to keep upright did it wide stance..

    Cardio - 30 more minutes with 7.0 incline speed at about 3.3?

    Notes- no $$ for protien shakes so eating whatever but im keeping it healthy.. did eat some sour patch kids tho.. Also didnt realize i squatted Saturday and only rested 4 days which cant be good if im doing heavy singles and just getting back into it.. Also im using a wide stance now which feels great except recovery time is longer.. Next Wednesday will try to take 340 for 1 rep and look up some assistance work i could do for wide stance squats.. anyways thats all.. might do more cardio and back work tommorow.. STill need a way to add deadlifts in since the gym has the ****tiest barbells

  25. off day yesterday today was back work

    Barbell Rows
    135 x 2 sets of 15
    185 x 2 sets of 12
    205 x 2 sets of 8,10

    Fat V bar seated rows
    4 x 12-15 used 150-185 in that range cant remember, made sure i was using no backage, kept stable

    Lat Pulldowns
    3 x 15 with 120,150,150?

    Face pulls
    3 x 15 120 130 140

    rotator cuff work and 30 minutes cardio 8.0 incline with 3.2 speed

    Monday is back to bench, if my prior results are any indications and if wendler si right that the correct bench can add up to 10% on your bench press i should be doing singles with 250 on the campus bench which would equal too 275 on a powerlifting offcial size bench!! pretty stoaked


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