Keepin it simple Wendler 5-3-1 Log

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  1. oo yea tues and wed off thursday legs... fri sat off im trying everything to trick my body into being rested up for bench and dead day.


  2. ok instead of military press im doing floor press which helps my bench more and do shoulder press as an assistance..

    Floor press
    170 x 5
    200 x 5
    225 x 3 (2 reps i had help on)

    Shoulder press in smith machine
    155 x 8
    170 x 5
    185 x 3

    Arnold Press
    50 x 10

    Tricep pulldowns
    4 light sets to failure

    Tons of abs as well.. tommorow light squats and legs
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  3. I forgot to post my leg workout from Thursday..

    Squats (deload)
    185 x 5
    225 x 5
    240 x 5

    Leg Press
    4 plates x 10
    5 plates x 10
    6 plates x 10

    Leg extentions
    20,15,12,10,6,4 wnt from 110 lbs to 270

    Calf Raises
    3 x 25 on 155

  4. Fridday and Saturday were rest days Bench Press today

    Bench
    170 x 5
    200 x 5
    225 x 4 didnt try for a 5th rep, but reps were cleaner and way less painful on shoulders..
    235 x 1 (just cuz i missed 1 on 225 and i did it right after doing 225 maybe a 20 sec rest)

    Dips
    90+25 lb chain 3 sets of 6

    Incline Dumbells
    60 x 10
    70 x 10

    Did 75s for 8 last week but did them right after flat bench so i see improvement here

    Decline Press
    225 x 10
    255 x 10

    Pec Dec
    130 x 10
    130 x 10

    Rear Delt Flyes
    100 x 10
    100 x 10
    100 x 10

    Face Pulls
    62.5 x 15
    75 x 15
    80 x 15

    Free Motion Isolated Tricep Pulldowns
    80 x 25
    100 x 25
    120 x 25
    140 x 10

    ^ killer pump and forms th horshoe feels alot like a close grip bench and great for tricep endurance^...

    Doing back tommorow.

  5. ok so did deads today wow was so tired had alot of homework slept 3.5 hours. front delts sore from bench. left elbow was feeeling over worked.. but i stretched out reallly goood..

    Deadlifts of 4 inch platform
    135 x 8
    185 x 5
    225 x 3
    275 x 1

    Working sets
    325 x 5
    380 x 1 (not that bad)

    Rverse Hypers
    50 x 10
    70 x 10
    90 x 10

    Back Extentions
    155 x 10
    180 x 10

    High Rope Pulls
    100 x 15
    120 x 15
    140 x 15

    Low Rope Pulls
    100 x 15
    120 x 15
    150 x 15

    Stiff Arm Pulldowns
    70 x 15
    80 x 15
    90 x 15

    Abs and was done no biceps cuz the elbow and taking tommorow off and maybe the day after too

  6. tuesday was a busy day took it off wasnt suppose to lift anyway

    Wednesday workout

    Floor Press (in place of shoulder press) feel like it works roughly the same muscles
    185 x 3
    215 x 3
    240 x 2 missed 3rd rep half way up

    T-bar rows ( idk how much the machine thing weights that u load the weight on)
    115 x 10 warm up
    135 x 10
    150 x 10
    170 x 10

    Weighted Pull Ups
    50 x 6
    50 x 4
    50 x 4

    first time ever doing pullups no joke lol, im switching to the hepburn power and pump routine in the future so i wanted to add pullups cuz thats part of his routines. Plus id never done em b4.. chains 25 pounds and used 25 lb plate

    Preacher Curls (Dont know bar weight)
    25s x 10
    30s x 10
    35s x 8

    did a ton of ab work and done tommorow legs but my lower back is still kinda sore so might skip

  7. Squats
    230 x 5
    260 x 5
    300 x 5 decent depth would like a little lower but still went pretty far down.

    Leg extentions
    130 x 20
    170 x 15
    210 x 10
    250 x 5
    270 x 5

    Hamstring Curls
    110 x 10
    130 x 10
    150 x 6

    Calf Raises
    4 x 25 155 pounds

    Friday and saturday OFF. Sunday will be 3 x 3 bench

  8. Bench day today

    warmed up 45 x 20, 135 x 5, 160 x 3
    190 x 3
    215 x 3

    at this point i knew i wouldnt hit a triple at 240 so i tried 245 x 2 but only got it once. So im switching bench day to the Hepburn power and pump routine

    5 x 1 on 245

    Weighted Pullups
    4 x 2 with a 35 pound weight
    4 x 1 with a 45 pound weight
    i took a 30 second rest between sets

    Weighted Dips
    5 x 3 with 115
    took about a minute tops between sets

    Pump Routine (80% of Power work)

    Chest Press
    3 x 6 195 bad reps tho

    Tricep pulldowns
    3 x 6 on 65 pounds

    3 x 6 bodyweight pullups

    switched up the routine because ive made good gains for the last 2.5 months on wendlers 5/3/1 for reps muscular endurance with goin pretty heavy. Tremendous Squat gains. However my bench is at the part where singles would benifit it more, Deadlifts the 5 reps till a ORM of a platform suggested by JCP2 is working really good. However Squats im loving the 5/3/1 so im keeping that for leg day. From now on Routine will look like this

    Squats 5/3/1
    Leg Extentions 20,15,10,5
    Hamstring Curls 3 x 8
    Calf Raises 4 x 25

    thats how its basically looked for awhile now no changes keeping the 5/3/1 routine. i feel it working real well.

    Deadlift
    i just call it 51. simply hit a 5 rep max of the platfrom and a ORM max after that. moving up slowly but steadly every week

    Reverse Hypers for the lower back 3 x 8

    Dumbell Rows 5 x 10, saw an efits arcticle which Wendler said he does this on deadlift day for grib strength and some back work. So it wont be over traning

    i wanted to add a pump routine to this so im supersetting Low rope pulls, High Rope pulls and Stiff ARm pulldowns 3 x 15.. Although i added this in completely myself i feel it wont be OT because all the weights used is under 100 lbs and form is the main focus.

    Bench Days
    5-8 sets of one rep of a 3 rep max once u work up to 8 x 1 u move up 5-10 pounds

    same scheme for Weighted Pullups however i do the first 4 sets 4 x 2 and last four 4 x 1.
    Weightd Dips 5 x 3 gives me explosive power to lockout on bench

    Hepburns routine is all 5-8 x 1 on those 3 lifts using a 3 rep max. However i feel thats too much to go that heavy for dips and pullups. So i changed it up. 5 x 3 on dips really lets me add weight and get strong Tris. The Weighted Pullups i just used that scheme to get stronger at em and explosive. IdK what pullups are good for tho??? I feel like im going less heavy then required for the Dips and Pullups but its juts for a OT caution..

    Pump- i will use differnt lifts but still mainly the focus will be a pump for the chest,Tris, and always using pullups because i suck at em and wanna make them better.

  9. Deadlift of a 4 inch platform
    135 x 10
    185 x 5
    225 x 3
    275 x 1

    Working sets
    335 x 5
    390 x 1

    Dumbell Rows
    85 x 10
    95 x 10
    95 x 10
    95 x 10
    95 x 10

    Reverse Hypers
    3 x 8 70lbs

    Supersetted

    Low Rope Pulls/High Rope Pulls
    3 x 15 on 65

    Stiff Arm Pulldowns
    45 x 15
    55 x 15
    65 x 15

    tommorow off im gonna do cardio and abs.. IF its true that your good for around 50 pounds more on Deadlifts from the ground compared to on a platfrom im looking good,

  10. You just gotta pull a heavy single don't you, lol. 4 is higher than i would have gone because most people will have to alter their form too much.
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  11. Quote Originally Posted by jcp2 View Post
    You just gotta pull a heavy single don't you, lol. 4 is higher than i would have gone because most people will have to alter their form too much.
    haha you know it, IDK what it is like my back never stays sore or anything it recovers quick i could DL every other day i bet..

    But your saying 400 is too much to pull for a single off the 4 inch platform?? i got that 390 reallly easy

  12. 4 inch is quite a bit. See how it goes though.

  13. i use one of those step things from the aerobics classes lol

    http://www.tmuscle.com/free_online_a...ur_health_club

    if u use that linkand scroll down its on the right hand side. The guy there is using them to do rack pulls but i stand on the thing and DL of it. Its around 4 inches maybe a lil shy..

    I feel it working my quads alot more and my grip strength as well as i have a longer ROM and have to hold it the entire time. Also alot of lower back is used but not to where i loose form. Flexabilty is also an added bonus. I did a couple reps on 135 off the ground it felt like a way shorter ROM..

    but ill see how it goes

  14. today work out

    Floor Press
    185 x 8 warm up
    225 x 2
    225 x 2
    225 x 2
    225 x 3
    240 x 1
    245 x 1

    Ive maxed 265 on floor Press as well so this wasnt really taxing

    Barbell Curls
    95 x 8
    105 x 8

    Weighted Neutral Grip Pullups Chian weighs 25
    50 pounds x 7 for 3 sets
    2 sets BW x 10

    Cable Free Motion Isolated Pushdowns
    4 x 25 40,45,55,60 pounds on each side its hard to describe

    STraight Bar Curls
    90 x 20
    110 x 20

    Face Pulls
    3 x 15 on 75

    Legs tommorow then Fri Sat off

  15. Squats
    250 x 3
    285 x 3
    310 x 3

    Hamstring Curls
    100 x 10
    120 x 10
    140 x 6

    Leg Extentions
    130 x 20
    170 x 15
    210 x 10
    250 x 8

    Calf Raises
    3 x 25 on 155
    1 x 20 on 215

    Abs and done. Next two days off and then benchin sunday!

  16. also, i just read your other posts, lose the straps for the singles. Stop beign gay, lol.

  17. ^ lol im pulling 405 of the platform with straps and then once i ditch the platform and go of the ground ill start the without straps pulling ive cycled it b4 like idk how to describe it but whatever i pull with straps 2-3 weeks later ill try without straps and sneak chalk in. haha.

  18. Bench Press with singles
    5 x 1 on 245 all were really hard, dont know why i think i got to drop floor bench too much heavy bench variations in the week hopefully that works.

    Close Grip Pin Press
    185 x 3
    195 x 3
    205 x 3
    215 x 3
    225 x 3

    3 x 6 pull ups

    Supersetted Isolated pulldowns Palms up and palms down
    3 x Failure which was 20-30 reps

    Face pulls
    3 x 15 110 lbs

    DL day either tommorow or day after idk yet was pissed i had trouble with 245 when it was smooth last week

  19. Deadlift today last day on platform of 4inches
    135 x 8
    185 x 3
    225 x 3
    275 x 1

    Working sets
    345 x 5
    405 x 1

    Reverse Hypers
    3 x 6 with 90 pounds

    Dumbell Rows
    3 x 10 with 90 pound DB
    2 x 10 with 100 pound DB

    Supersetted Low Rope Pulls,High Rope pulls and EZbar pulldowns
    Rope Pulls were on 65
    EZ bar pulldowns 50

    150 crunches. and that was it.

  20. Squat day today still using 5/3/1 for this
    225 x 5
    275 x 3
    315 x 1 didnt do the 330 i was suppose to do because my erctors were sore from DL and i went heavier the last 2 sets and worked on prefected from and getting up from in the hole as you guys would say lol..

    all reps were below parallel today and my ass was below my knees =)

    185 x 25 burnout

    Leg Extentions
    150 x 20
    200 x 15
    240 x 7 was kinda burnt out from the 25 reps on 185

    Single Leg Deadlift for hamstriongs
    75 x 8
    75 x 5

    went to heavy these were hard as **** but hit the HAMS very well.

    Donkey Calf Raises
    135 x 50
    135 x 50

    Abs 2 x 100 on the ab machine.

    tommorow maybe doin arms?

  21. Did arms today

    Close Grip Pin Press
    185 x 5
    205 x 5
    225 x 3 should have gone lighter hope this doesnt hurt me on sunday when i do bench

    Towel Pullups
    3 x 5 with bodyweight WOW these were hard on my fingers lol

    Double Arm Dumbell Preacher Curl
    65 x 12
    75 x 10
    75 x 10

    Free Motion Isloated Tricep pulldowns
    50 x 15
    70 x 15
    90 x 15
    110 x 15
    120 x 10

    Cable Towel Grip Curls one arm
    3 x 12 50lbs

    Fingertip Curls
    50 x 15
    70 x 15
    100 x 14

    thats it did some obliques and lower abs two days off then bench sunday

  22. was really sick friday and sat thought i was coming down with the flu maybe i had it idk. took meds i ate nothing cheatoes and drank gatorade. tried to eat a couple fast food meals to get tons of calories.. Nothing is worse then downing meal after meal when your sick gross.. But i lifted sunday, suprisingly AMAZING workout.

    Bench Press
    8 x 1 (245)

    really happy about this, fixed my form up watching the dave tate bench press video numerous times.. All were great reps. highest ive gotten singles were 250 x 1 for 3 sets. Was very drained after this prolly should have stopped my workout lol but i didnt.

    Close Grip Pin Press
    135 x 8
    170 x 8
    185 x 13
    185 x 9

    just went to failure on the last two sets 3 x 5 wasnt happening today

    DB extentions
    70 x 8
    80 x 8
    90 x 8
    100 x 8

    all were easy

    Isolated single arm Pulldowns
    3 x 20 on 50lbs

    face pulls
    3 x F 20-25 reps was failure.. 50,65,75 pounds used

    was drained DL tommorow if everything goes well with the sleepin tonight

  23. slept decent didnt feel great this morning still got the lift in. Its hard as a bitch to eat enough but im healthy enough to lift..considering i do more of a PL workout i think eating isnt as big as it would be in BB.

    Deadlift
    135 x 8
    185 x 5
    225 x 3
    275 x 1
    315 x 1

    Working sets
    365 x 5 prolly shoulda gone lower because enduarnce was in issue being sick but i got them

    415 x 1 lock was a lil tough but hopefully that was because im getting use to floor deads again and being sick. I hope its not cuz i struggled with the weight.

    Dumbell Rows
    5 x 10 90s didnt even go to the 100s was to drained after deads

    Stiff arm pulldowns
    3 x 15 65lbs

    Back extentions
    3 x 12 210

    used the machine and kept strict form so i could do more weight then reverse hypers i will do those witth squat on wednesday.

    that was all another short workout because im still recovering from being sick!

  24. Did Tri's/ Upper chest (very light) and biceps

    Pin Press
    135 x 8
    170 x 3
    working sets
    185 x 5 close grip
    205 x 5 close grip
    225 x 4 reg grip

    Incline DB Press
    65 x 10
    75 x 10

    Dumbell extentions
    100 x 8
    100 x 8

    Low Cable Flyes
    3 x 12 50 pounds

    Isolated Pulldowns
    70 x 15
    90 x 15
    120 x 12

    Face Pulls/Reverse fly for rear delts

    For bench im trying to do Dave Tates 6 week bench cure im using alot of his recomendatiosn on there. However i still like doing any back movement with deads and i do singles according to hepburns powerlifting way as that works the best b4 i max.. and 5/3/1 for squats

  25. Squat today..
    135 x 8
    185 x 3
    225 x 1

    Working Sets
    260 x 5
    295 x 3 2 solid reps

    was suppose to do 330 x 1 but idk whats wrong the bar is even on my back but on the left side the weights feel heavier then the right it really ****s up my rythm and pisses me off idk whats going on? Im thinking i need a deload week becuase i havent done one in awhile just kept cycling the 3 x 5, 3 x 3 and 5/3/1 from the wendler workout...

    Leg Press (number is # of 45s per side)
    3 x 15
    4 x 15
    5 x 15
    6 x 8

    Hamstring Curls
    140 x 6
    130 x 8
    120 x 10

    Leg extentions
    300 x 5
    270 x 8
    230 x 12
    210 x 15
    170 x 20

    Calf Raises
    215 x 20
    235 x 20
    255 x 20

    Supersetted those with standing calf raises with bodyweight

    150 crunches 3 sets of 50 in different positions..

    im off till sunday workouts went good this week for being sick/still recovering

  26. Bench Day
    45 x 10
    135 x 5
    165 x 3
    195 x 1
    225 x 1

    Working Sets
    5 sets x 1 rep on 250lbs
    my tightness and form were amazing on every rep. Had a real good set up no shoulder pain, felt like i wasnt even using them THANK U DAVE TATE.

    Rack Lockouts
    225 x 5
    275 x 1

    Close Grip Pin Press
    185 x 15 reps 1 set

    Dumbell Extentions
    100 x 8
    100 x 8
    110 x 5 (i didnt go with the 100s again because next week i got 4 x 5 and wanted to see what weight to use)

    Isolated single arm pulldowns
    80 x 15
    100 x 10
    120 x 15

    Rear Delt Flyes
    3 x 15 with 20lb dumbells

    Face pulls
    3 x 15 65lbs

    i do about maybe 2-3 more sets then recomended so i added a lil more rear delt work

  27. Deadlift Day

    Deads
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    425 x 1

    workin max singles till i hit a 455 DL simple enough and will do assistance work where i feel im lacking. which today was lockout strength.

    Rack Lockouts from knee
    225 x 5
    315 x 5
    365 x 3
    405 x 1
    455 x 1

    Dumbell Rows
    3 x 8 95lb dumbell was easy

    Ez Bar Stiff arm pulldowns
    3 x 20 45 pounds

    i read the andy bolton article on how to pull 1008 pounds easy and really reinforced some of my technique. I knew most of it like use ur arms like hooks, bar close to ur shins, shoes off while deadlifting and keeping ur grip close to ur legs as possible.

    I did rack pulls to realy get use to squeezeing my glutes and getting my shoulders behind the bar to lockout the lift. ALso learned to keep my tricep flexed and how to pull the flex out of the bar.

  28. Bench Assistance day.

    3 board Press
    135 x 8
    175 x 3
    205 x 3
    working sets
    235 x 5 tough
    240 x 5 easy

    Prolly should have gone 240 x 5 and 250 x 5 but first day ever board pressing so not to bad.

    incline Dumbells
    2 x 10 75lbs

    DB extentions
    100 x 7
    100 x 5
    110 x 4
    110 x 5

    Low Cable Flyes
    45 x 12
    50 x 12
    55 x 12

    Tricep Isolated pressdowns
    100 x 20
    120 x 20
    140 x 10

    DB Hammer Preacher Curl
    2 x 15 75's

    Felt damn good after this work real good tricep pump.. well see how flat bench feels sunday. Doing a deaload leg workout tommorw

  29. Squats
    from thursday wasnt feeling it at all just ****ty day wanted to get the workout done with and get home..

    45 x 20
    95 x 10
    135 x 5
    185 x 3
    225 x 3
    working sets
    275 x 3 perfect form
    325 x 1 was decent want to get lower prolly wouldnt have counted a lil too high for my liking.

    Widowmaker
    225 x 20

    abs and was done... benching sunday cant wait resting up and doing homework this weekend.

  30. Bench Day

    45 x 10
    135 x 8
    175 x 3
    205 x 1
    225 x 1
    working sets
    250 x 1 (reps) x 8 (sets)

    seated shoulder press on machine (hits delts more thats what i need)
    185 x 8
    205 x 8
    225 x 8

    Dumbell extentions
    110 x 5
    110 x 5
    110 x 5
    110 x 5
    personal record for weight and sets

    Isolated Pulldowns
    55 x 15 underhand grip pulldowns
    75 x 15
    100 x 15 went to pressdowns these two sets
    120 x 15

    supersetted tthese with Rear delt flyes 3 x 15 30lb dumbells

    Face pulls
    3 x 15 75lbs

    done for the day might take tommorow off and do cardio abs etc.. or deadlift at night because my jacked is out and the effects wearing off =(
  

  
 

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