Keepin it simple Wendler 5-3-1 Log

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  1. ok 3 days off ate decent not great junk day yesterday i felt good..

    Bench Press
    185 x 3
    215 x 3
    240 x 2 not bad prety easy reps still kinda letting my shoulders heal up and they were nice slow reps...

    Weighted Dips (im not sure how much the chain weighs its heavy as **** tho)
    BW + 90 x 7
    BW + 90 x 5
    BW + 100 x 3

    Incline Dumbells
    55 x 20
    65 x 15
    didnt push another set or higher on the weights because i want my shoulders to heal compeltely.

    Flat Chest Press
    135 x 20
    165 x 20

    Decline Chest Press
    185 x 20
    225 x 15

    Tricep Double arm cable push downs, its pretty much a free motion machine and i use two seperate cable handles Pull the weight down and push down with my body weight using my triceps its kind of like a close grip bench press without the strain on the shoulders from bringing the bar down. anyways i burned out with these.

    Hammer Concentration curls
    45 x 10
    55 x 10
    65 x 5

    Abs and 7 min cardio


  2. ok did legs today ate a some whole grain pancakes and a protien shake mixed in milk... had prolly 1000 calories in all that haha... but today was leg day so i needed it

    260 x 5 all great depth
    295 x 3 good depth
    330 x 2 1 ok depth the other awful lol...

    then the gym was bout to close so iddnt have time for leg extions and leg curls wanted to burn out soo i did

    185 x 30 thats a good 10 above my body weight every rep was below parallel ! i wonder how sore ill be tommorow

    did obliques and lower abs... off tommorow good day to relax and clean do school work. Wednesday heavy deads might do my 5/3/1 day again
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  3. didnt post my last deadlift workout it sucked.

  4. benched today didnt feel good my shoulder hurt and i didnt sleep enough was kinda hungry.. weights felt heavier then usual but i hate missing workouts and already had 3 days off.

    Bench
    200 x 5 form sweet
    225 x 2 form was sweet didnt push it for 3.
    255 x 0 missed this more than likely bcause of the day
    250 x 1

    my max is 265 this was the 265 pound max cycle i workd up to it from 90% of 265. I think im doing a cycle of strictly floor bench that way it keeps stress of the shoulders builds lockout strength and i can work on rear delts and rotator cuffs while i do that. its a big risk considering it might make me suck on regular bench worse but its worth it.

    INcline Dumbells
    65 x 15
    75 x 8

    Decline Press
    225 x 20
    225 x 20

    Floor Press
    135 x 8
    170 x 5
    185 x 5

    (just wantd to get use to them again)

    Tricep Pulldowns to failur using cables going from just lockout portion to full ROM.

    Deadlifting tommorow thn taking two days of then doing legs and then 2 more days off.
    going to hammer the cardio tho.

    for deads tommorow im thinking.
    work up to a 5 rep max and try one moderately heavy pull.
    Good Mornings 3 x 8
    reverse hypers 3 x 8
    back extentions 3 x 15
    Shrugs 4 x 15
    Farmer walks

    Might Do high rope pulls, Reg rop pulls and stiff arm pulldowns all supersetted. as well

  5. back and biceps today not using the wendler program for this rouitne trying to up my deads in 10 weeks..

    4 inch platform deads
    135 x 10
    185 x 5
    225 x 5
    275 x 1

    working set
    315 x 5 easy
    370 x 1 easy

    adding 10 pounds to each working set next week.

    Stiff leg close stance good mornings
    95 x 12
    105 x 10
    115 x 8

    reverse Hypers
    45 x 15
    70 x 10
    90 x 6

    Superset High rope pulls 3 x 15, Low Rope Pulls 3 x 20 and stiff arm Pulldowns 3 x 20

    Barbll Curls
    95,105,115 x 6 all sets

    Cable Curls
    60 x 15
    80 x 12
    100 x 8

    Shrugs
    225 x 15 x 3 sets

    did alot of extra work but its mostly hytrophy work, i keep the weights way down.
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  6. 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.

  7. 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

  8. 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

  9. 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.

  10. 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

  11. 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

  12. 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

  13. 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.

  14. 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,

  15. 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.

  16. 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

  17. 4 inch is quite a bit. See how it goes though.

  18. 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

  19. 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

  20. 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!

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

  22. ^ 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.

  23. 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

  24. 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.

  25. 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?
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