Keepin it simple Wendler 5-3-1 Log

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  1. 25 mins cardio 5 mins on 1, 5 on 2, 5 on 3 and 10 on 2... some obliques and leg raises mostly recovery stuff.. tommorow is upper assistance.

  2. DB seated shoulder press
    40 x 20
    55 x 10
    70 x 5
    70 x 5

    Lat Pulldown
    4 x 15,10,10,9 180ish last set #s lower than before because im doing shoulders first

    bw x 3 x 30 reps
    45 x 15
    70 x 12
    90 x 10

    DB lateral Raise
    3 x 12 30 lbs

    V bar corner rows
    3 x 15
    4 x 3 x 12

    Single arm rope pulldowns and cable flex curls.

    Fat Man Rows 3 x 25
    Rope AB Pulldowns kneeling 2 x 25
    Oblique side bends 1 x 25 with 65 lbs

    20 mins on bike at 2 resistance speed was faster and it felt easier than ever. might do some stretching light assistance work and 20 mins cardio again tommorow recovery is still going good lil pain in left shoulder and elbow but gotta push it till i max out and reset the cycle

  3. Manta Ray Good Morning
    50 x 12
    80 x 10
    100 x 10
    120 x 10

    Bulgarian split squats
    3 x 10 30 lbs

    Leg Press
    4 x 15
    5 x 15
    6 x 12
    7 x 12

    Stiff Leg DB Deadift
    60 x 15
    75 x 15
    85 x 15

    20 mins bike.. 25 leg raises. 50 knee ups done... Monday if im not sore will be MAX EFFORT dead bench

  4. ME upper

    could tell from the start it was gonna be a bad day

    pin press
    45 x 10
    135 x 5
    185 x 3
    225 x 1
    260 x 1
    280 x 1
    310 missed 3 times just not my day

    DB Bench
    100 x 9,9,7

    Single arm pulldowns 2 x 15
    Straght bar reverse grip pulldown 2 x 20

    DB curls
    40 x 15
    50 x 10
    50 x 6 once again sign i been pushing it to heavy friday

    Cable Flyes 3 x F

    seated bent over rear delt flyes
    5 x 12 12 lbs did them dbs facing out

    Friday will do 4 sets neutral grip pulldown and iso rows and 8 sets of rear delt stuff nothing else. next monday overhead press 1 x 5 on DBs if i feel recovered.. thats it no assistance day friday. and will max monday thats the plan of attack cant let this get too me.

  5. ME lower

    Notes- didnt eat as much as i wanted but still felt good was very well hydrated which helps alot on a low carb diet. Felt fatigued all day but had a great stretching and lift

    Front Squats
    45 x 10
    95 x 5
    135 x 5
    185 x 3
    225 x 1
    260 x 1
    300 x 1 for 2 singles PR depth is getting really good

    Pull Against bands
    225 x 3
    275 x 1
    335 x 1 PR

    knee pain in the right knee so kept these low reps

    3 x 225 hamstring curls and leg extentions and 3 sets calf presses

    Leg raises 2 x F 30+ reps and 2 x 50 side bends with 45 lb plates

    20 mins on bike resistance 2..

    cardio and abs are getting done diets getting better weights keep moving feeling good.

  6. 4 sets seated rows

    4 sets v bar pulldown

    4 sets rear delt seated flyes

    4. Sets inverted rows

    Couple sets of curls knee raises and 20 mins bike

    Hungover joints felt like **** was worthless

  7. Max effort monday

    Notes - heavily contemplated skipping this however ate pretty good but equablock on shoulder elbow and kept left elbow wrap on the whole time.

    Overhead press
    Prolly had 185 180 rolled forward b4 i pressed it didnt wanna push it tho.

    Db bench
    120x 5
    100x13 close to pr

    If i keep everything in check i should smash 125x6+ in a month.

    Iso seated lat rows
    4 sets last [email protected]

    Barbell curls
    ^for blood flow elbow recovery^

    Orange band pulldows 2xf 50 reps?

    Neutral bar dizenzo rows 4x15 160 last set

    Back to doin backwork with max effort even tho the seprate day added. Alot of size strength it. Started getting to me cardio tommorow and wed squats and deads

  8. max effort lower

    - 1 hour of stretching warm up icey hot etc..

    Manta Ray Squats
    50 x 10
    95 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    360 x 1 no help like the last time kid who spotted me said it wasnt low enough not too concerned about that more about keeping up right on the way up

    snatch grip deadlifts
    225 x 3
    315 x 2
    365 x 1
    405 x 1
    445 x 1 grinder pretty sure its a PR...

    called it a day after this prolly wont lift till i max bench next week if im feeling good a good deload is needed.

  9. took a huge training break as everything was hurting right hamstring/glute area, left spinal errector, left shoulder and both elbows... Deload for 12 days... DB bench today tweaking the routine just a bit more and settling that till sumemr time before i look at any changes..

    DB Press
    50 x 20
    65 x 12
    80 x 5
    95 x 5
    110 x 3
    120 x 4 tied the DB floor press from a couple weeks ago

    Drop set
    100 x 10

    Incline Close Grip
    120 x 10
    130 2 x 10,8

    still didnt feel that pop great revesral strength i do when i know its gonna be a good day pretty dissapointed about that o well gotta keep going.

    Flyes 5 x 15-20
    Inverted Rows 4 x F 2 grips each
    1 x Dizenzo rows x 20
    5 sets reverse curls 35 lbs

    5 sets of 30 seconds with 1 min intervals HItt on the bike not sure if im doing it right yet.. Tommorow will be a bonus leg day to work on weaknesses and assistance work.. Unless im to sore to move

  10. Leg Assistance

    Stiff leg deadlift
    50 x 20
    140 x 10
    190 x 10
    230 x 10
    250 x 6 back was way to pumped could have had 10 but no need to destroy my back want to eventually work to 300 here double overhand

    1 Leg Press
    4 x 10 with 45 per side
    single leg work only way i could do it without something that would destroy my lower back

    Hamstring Curls
    3 x 10 90

    Leg Extentions
    225/275/315 x 10

    hip adduction and abduction work, decline crunches 2 x F bw and 25 lbs and 7 minute cool off on bike..

    overall i like the ab work will probably rotate stiff leg deadlift/one leg press with DB stiff leg deadlift and bulgarian split squats

  11. Hey man good log you've got. I'm logging 5/3/1 now and am loving it, im contemplating giving Westside a shot in the future. I'm definetly subbed to see how you progress
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. Thanks man apprciate it. Elbows bothering me a big so ill be doing minimal bench work for a bit.

    Hammer strength shoulder press
    45,95,135,185,205 x 10 and 225x6

    Iso lAt row
    295x2x12 both grips
    315x2x10 both grips

    Db mid back row/superset lateral dbs
    3x15 x 60
    3x15 x 17.5

    Db power clean
    3x10 27.5

    Reverse curl

    2 20 rope pulldown 140 end
    Bike 20 mins light recovery

  13. Squat/deadlift.

    Reverse grey bands
    500 miss
    480 hit below parallel and depth

    Reverse deadlift
    600x1 pr
    635,625 missed cldnt get lats tight messed mu position

    1 set 20 rep hip flexor 3 wAy

    8 sprints 10mph at 20 seconds With30 second rest

    2x f plank

    Thats it till monday

  14. thanks bud ! i update it every workout

    Max Effort Bench

    Close grip incline
    45 x 10
    95 x 10
    135 x 5
    165 x 3
    200 x 3
    230 x 1
    240 x 1 lil help
    255 x 1 lil help

    these are hard to lockout with how narrow my grip is and with the bars being uneven thats why i needed a bit of help its alot lower than my previous close grips dude to having the 50 lb **** bars on campus

    Incline dbs
    55 x 15
    70 x 12
    75 x 10
    80 x 8
    85 x 5
    90 x 2 grip started turning palms in so i stopped

    barbell skull crushers
    80 x 12
    100 x 8
    80 x 12

    pec dec
    4 x F

    Inverted rows 2 x F 90 reps total

    rope pull downs kneeling 2 x f
    cable side bends 3 x 30
    sprints 20 seconds on 10 mph with 20 second break 10 total sets

    thats it will do some assistance stuff for legs tommorow.

  15. yesterdays leg day for assistance

    1 leg press
    135 x 10 x 4 sets

    stiff leg db deadlifts
    70,80,90,100 x 12

    leg press
    4,5,6 plates 3 x 20,15,10

    bike 20 mins low intensity

    that was all probably hitting some abs and cardio tonight or might hold off till tommorow

  16. Upper bonus day

    Db standing press

    Seated palms in row

    Iso lateral row

    Db laterals

    Stiff arm lat pulldowns/dizenzo rows

    Reverse curls
    3x20 50.60.70

    Bike 20 mins
    Declinw crunch 25 platex40

  17. Max Lower

    Box Squat
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    355 x 1
    390 x 1 PR

    225 x 3
    315 x 3
    405 x 1 started feeling heavier then it should
    445 x 1
    485 miss
    465 x 1 called it here

    that was the workout felt pretty drained only did 1 hit workout this week might do one tommorow depends really pissed off about missing the deads back to the drawing board i cannot do back work the day b4 deads or even 2 days before

  18. Max bench

    Pin press
    310/310/305 all missed
    Prob could have done 300, 290 went up fast gonna start using these as assistance since they havent gone up after. Hitting. 300

    Db bench 120s tried a set had nothing not sure why these r so up and down

    Slingshot bench
    320x1 ugly. But got it this will be new max effort felt like the reverse bands did last year!

    Dizenzo rows 5 sets tricep pulldowns and reverse curls 3 sets done

    Ran sprints and did abs yesterday

  19. Overhead press
    45 x 10
    95 x 5
    135 x 5
    155 x 1
    175 x 1
    190 x 1 grinder would be a under statement.

    Drop set
    145 x 10

    Barbell floor extentions (rest between each rep)
    95 x 10
    105 x 10
    115 x 6

    Barbell Rows
    185,195,205,215 x 10 + each

    Random Behind neck press from brandon lillys page gave it a try sucked at em
    45,55,65 x 10

    Band Pull aparts, chest band press, tricep pulldowns to failure with bands

    Planks crunches 10 sets of 30 second jump rope with 1 min break

    Notes- the last couple winter breaks i havent been able to powerlift efficiently, not a quality gym, always partying, no motivation because lifts were way lower than before so i have come up with a plan off attack.... From my max effort movements ive noticed that my overhead press/dumbell bench and incline are all weaknesses. So instead of doing a max effort type routine and being frustrated all week im going to do this..

    Dumbell Flat followed by incline ill try to go 12,8,6,3 on inclines then try to hit a couple sets of 6-12 on flat and vice versa the next week.followed by 1 lat movement and 1 rear delt and couple sets of flyes and tricep pulldowns ... Second day of the week will be an overhead press followed by a drop set . 1 tricep movement 1 lat 1 bicep then flyes pulldowns rear delt with band..

    Squats will be straight week 6 week tim herquies routine... the goal is to be fresh and ready to smash PRs at the end of break, while maximizing the time over break

  20. Sunday cardio 9 30 second rounds of jump rope. And abs thats it

  21. Squats monday

    Switched racks
    Switched bars since deadlift bar was in rack
    Working sets
    375x2 pr for a double

    4 prowler sprints too much preworkout couldnt catch my breath stopped here.

    Day 3 no carbs. Day 6 will be the next heavy lift will suck but almost done well see how good i i can hang in winter break on backloads

  22. took a couple more weeks of alot of problem like last winter break that go down when you come back home gf problems etc.. heres the most recent workout tuesday..

    Bench wide grip
    45 x 20
    95 x 5
    135 x 5
    165 x 3
    195 x 3
    225 x 3
    255 x 1
    265 x 1
    275 x 2 singles

    floor press
    225 x 3 x 3 x 5 with wraps on elbow

    Barbell Curls
    3 x 20, arnolds, 30

    inverted rows
    3 x f bw

    that was it sore hopefully get a squat workout in soon

  23. offcially back at it today back from winter break and have to get on a set schedule so here on its gonna be clear and laid out.. goal is still to get stronger but im adding more volume for the main lift. Not going to get off track with the diet or cardio im trying to lock down and get in the best shape of my life in 2 months while still powerlifting

    Wide Grip Bench
    45 x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 3
    260 x 1
    280 miss
    270 hit no sleeves no help nothing last weeks 275 needed help a bit too much so i knocked down the goals, going to work without elbow wraps ive become dependant

    Rep work
    225 x 4
    205 x 5
    185 x 6

    no stamina to do reps its pathetic this will be fixed as well, by doing more reps working up and drop sets

    Laying Tricep DB extentions
    3 x 15 35s elbows bruised these hurt so kept the weight low

    Iso Lat Row
    4 x 12,12,8,8 (inside grip was 8) 315

    3 sets of 21s, 3 sets ab rope pulldowns 30 mins on bike and will do 100 band pullaparts tonight... tommorow will be 30 mins cardio

  24. first week on chad smiths 12 week to a more explosive squat im taking the rest of this semester to work stuff i suck at and my squats arent as explosive as could be plus all the extra volume should help add some size. On another note these bars on campus are bent or the weight is distributed uneven. also a screw onmy belt was too loose so i couldnt use it but you gotta make it happen

    45 x 10
    95 x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    325 x 3 working set 80% of max set at 405

    Speed Squat
    230 x 4 x 5 was suppose to do 245 but this is a weakness so i started lower

    Pause Squat 7 seconds
    160 x 3 x 5

    that was it took 50 minutes since the gym closed an hour early, skipped the abs since mine are sore as **** from yesterday and didnt do the box jumps was short on time probably a good thing since im working back into it after a month off i never taken more than a week off so i need to see how quickly it comes back

  25. 30 minutes cardio yesterday probably the same today and some ab work before another upper body day tommorow.

  26. nothing on thursday was a bit to sore to do any upper body work today was more of a bodybuilding assistance type day..

    Neutral Grip pulldown
    105,120,135 x 20
    150 165 x 15
    180 x 2 x 8

    DB Rows (both at once)
    75 x 12 x 3 sets

    bw x 20
    45 x 15
    70 x 12
    80 x 6

    Tricep Pulldowns some cable curls and db alternating curls, flyes for 15-20 reps

    2 x f inverted rows

    Cardio and abs tommorow that will complete the first week back feel good

  27. Lower body assistance

    Hip thrusts
    135,185,225,275x10 and 320x4

    Power cleans

    Hang clean
    135,185 x3 205x2

    Planks 2x 45 secs

    Side bends
    70 x 3 x 15

    Cardio 20 mins bike.

    Hopefully soreness is gone and im ready for mondays bench.

  28. Monday bench day
    Floor press
    Drop set

    30 lbs 30 incline x 20,15,12,10

    Bw x 20

    Barbell curls

    Dizenzo rows
    5x20. 220 heaviest set

    Abs rope pulldown 140 x F LOT OF REPS

    20 mins bike 10 level 1 10 on level 2

    Done tommorow will be an off day squat wednesday

    Elbow hurt alot so couldnt so alot of direct triceps work supersetted assistance work the floor press was awsome considering the bar is bent and a **** bar usually makes a -5% difference on all liftS and had no sleeves on feeling good

  29. Squated today bad choice since saturday the power clean hang clean and hip thrusts had my hips still shot...

    5 mins bike warm up along with several stretched

    box jump
    5 x 2 25 lb db

    135 x 5
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    345 x 3 PR for reps

    Speed and pause had to be skipped could have dne em but would have done more harm then good but going to recover nicely for the 3rd one next week before a deload week

    bike 20 mins and 3 x 15 40 lb knee raises

  30. Assistance Day

    Neutral Grip Lat Pulldown
    105 x 20
    135 x 20
    165 x 12
    180 x 8 x 8

    Iso Lat Row (inside grip)
    225 x 20
    275 x 12,8,12

    Double DB Row
    70 x 3 x 12

    225 x 20
    275 x 10
    275 x 12
    225 x 20

    Barbell Curls
    95 x 30
    85 x 30
    75 x 30
    65 x 30

    4 x F not to heavy w/ cables

    Inverted Rows
    2 x BW x 25,20

    20 mins bike 1 10 mins 2 10 mins.... 35 more minutes on the tredmill saturday, to hit 120 for the week and that will be moving up in resistance. Moving on to sprints next week.


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