Keepin it simple Wendler 5-3-1 Log

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  1. Deadlift day
    135 x 5
    185 x 3 (felt heavy for 185)
    225 x 1
    275 x 1
    315 x 1
    370 x 1
    440 missed so f'n close to hitting it.. had it 4/5 of the way not to bad tho learned how to pull the "flex" out the bar and my back was kinda tight and i was hungry wore sweats and the gym was hot as **** but i think ill rack pull instead of squatting thursday and go for 440 again next monday.

    DB rows
    110 x 10 for 5 sets last couple sets i had to try couple times to get all 10.


  2. Bench Assistance

    3 board press
    135 x 8
    175 x 5
    205 x 1
    working sets
    235 x 5
    245 x 4
    shoulder was a lil tweaked didnt wanna push a 5th rep prolly could have had it.

    DB incline press
    2 x 8 with 75s going to try to creep up to 90s by the end of the year for 5

    Shoulder Press
    185 x 8
    215 x 8
    225 x 8

    moving up weight on these for sunday

    DB extentions
    4 x 5 with 110s

    Face pull 3 x 15 on 65s really felt like this got that tightness out my shoulder

    20 mins of do what u want all over 8 reps some stuff i did was a
    Cable chest press 3 x F
    Tricep reverse grip straight bar pull downs 4 x F all were 20-25 reps
    Single arm overhead cable extentions 2 x 25 25 lbs and 35 lbs each set

    legs tommorow which im gonna deload so prolly not even squatting just do some machines.. not too exciting. bench sunday tho 255 x 1 5 sets is the goal
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  3. Squatted yesterday
    205 x 5
    235 x 5
    270 x 5
    started the 5/3/1 cycle over and put my max in at 315, since thats the weight i feel my depth is good at.

    Leg Press
    4 45's x 10
    4 45's x 10
    4 45s and 25 x 10
    5 45s x 10
    6 45s x 10

    Hamstring curls
    140 x 7
    120 x 8
    100 x 12

    Calf Raises
    4 45s x F x 4 sets

    bench tommorow will be aiming for 255 x 5 all singles

  4. bench day
    135 x 5
    170 x 2 something felt wrong
    195 x 1
    225 x 1
    working sets
    255 x 1 x 2 only 2 singles was suppose to hit at least 3 think deload is in need or drop FULL ROM bench and go to board presses

    DB Inclines Press
    70 x 10
    80 x 6 (weak i expected 8)

    Shoulder Press
    195 x 8
    215 x 8
    235 x 8
    all pretty easy but my shoulders kind of hurt doing this

    Floor barbell extentions
    95 x 10
    115 x 8

    Hytrophy work
    Incline flys
    5 x F very light 25 on each side was the most i went with cables

    Tricep press downs
    90 x 15
    110 x 15
    130 x 15

    Face pulls
    3 x 15 70s

    abs and a 1/2 mile sprint took 4 mins

  5. DE Squat
    8 x 2 (185) 60% of max cant remember what Louie Simmons calls it but u do little mesocycles of 55%,60%,65% and add drop to 55% again add 5-10 pounds if possible and keep that going

    Rack pulls from upper shin/knee
    225 x 5
    315 x 5
    405 x 5 last rep kinda hard prolly could got 7

    Leg Press Wide strance
    3 45s each side x 20,15
    3 45s and 25 x 15

    Lex Extentions
    190 x 15
    170 x 15
    160 x 15

    Leg Curls
    100 x 12
    100 x 12

    Donkey Calf Raises 4 x F
    Ab work
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  6. DE bench

    Bench Press 3 different grips 8 x 3 135 +45 pound chains
    Singles 205,215,215 all with 40 pound chains. this is 80% of max
    DB Tricep extentions 8 x 7 85lb dumbell explosive reps
    Rev Grip barbell row 4 x 8 185 explosive
    Face Pulls 4 x 15 65lbs
    Rotator cuff work

    20 mins free time doing hytrophy work, just some isloated lat pulldowns, tricep rope pulldowns and licine cable presses.. very light weights just for a pump....

    ME lower body tommorow and ME upper body sunday!

  7. ME effort lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1 heavy? idk why
    315 x 1 Heavy again
    375 x 1 light
    440 x 1 PERSONAL RECORD

    Rack Pulls
    315 x 5
    405 x 3
    460 x 1 missed

    abs and that was it one tough as workout

  8. ME Upper body

    3 board press
    135 x 5
    170 x 3
    205 x 1
    240 x 1
    275 missed twice
    265 x 1
    270 x 1

    deffintely could have hit more weight but i had to get in the bench position and then grab the board from the side and i had no spotter so it was really hard to touch and go. i had to go down real slow touch and go up slow because i didnt want the board to flip over onto my face =(

    Assistance work

    DB flat bench
    80 x 8
    80 x 6 feet up.

    this was really weak idk why it was this week. i hit 80 x 8 on inclines last week.

    tbar row machine without chest support
    135 x 15
    135 x 15
    180 x 8 ROM wasnt great
    180 x 8 ROM wasnt great

    Shoulder Press
    205 x 8
    225 x 8
    245 x 5

    Face Pulls
    50 x 15
    50 x 15
    60 x 15
    60 x 15

    Free Time for hytrophy 20 minutes
    Isolated single arm lat pulldowns, INcline cable chest press, AB work and thats about it.

    DE lower body tommorow!

  9. nice pulling, are you still using wendlers program.

  10. im using westside now, i should prolly change the thread title but i used 5/3/1 when i started this thread and i dont wanna keep making new ones

  11. DE Lower body

    Speed squats
    195 x 3 x 8 sets
    these were fast enough but lower back got a tremendous pump but thats because of doing back work with max effort upper body days I got to stop that. Thats the one thing i want to change about my westside program

    Rack Pulls knee high (lower back work)
    315 x 3
    365 x 3
    405 x 1
    460 x 1
    485 x 1

    Back extentions machine
    180 x 15
    195 x 15
    205 x 15

    Ab work

    Leg Press
    6 45's total for 3 x 20

    couple things after this workout idk why my lower back was sore im guessing its from heavy rows for back on DE day i might knock that out and do them with ME or DE lower body day. Also i want to do some bicep work because i still got some nice bi's dont wanna loose the peak im trying to figure out what day to add those in on, im thinking DE bench day. thats it for today wednesday im doing DE bench

  12. westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.

  13. Quote Originally Posted by jcp2 View Post
    westside speed squats are usually done for doubles. YOu can definately get some bi work on DE bench day. That is when i do it.
    O **** it is triples for bench doubles for squat damn ok ill adjust that.

    what do you think if i take the 4 sets of upper lat work out on bench day and replace them with biceps and on DE lower body day id do upper back. so it would look like this

    Speed squats, Rack pulls, leg press DB or BB rows and then some hytrophy work? and instead of of the upper back

  14. DE bench press day on 3 hours of sleep that monster pump kept me going today.

    Speed Bench
    135+40 pounds chain 8 sets of 3, using 2 reg grip, 3 close and 2 wide

    3 singles on 210 with 40 lb chain. felt alot easier than last week.

    Shoulder Press
    215 x 8
    225 x 8
    225 x 4 not enough rest between sets and sstill need to work on shoulder endurance

    Weighted dips
    BW+70 3 sets 8 rep, 8 rep 7 rep
    didnt like this at all i thought it would be great for tricep speed lift but i gota look into some other tricep assistance for this.

    Face pulls
    3 x 15 on 65

    Tricep ez bar pulldown
    50 x 15
    75 x 15
    95 x 15
    perfect form every rep

    Barbell curls
    95 x 8
    not feeling iit after one set so did cable bicep curls and couple of those flex curls where u bring the cables in and did a double bi flex

    and that was it todays goal was speed bench couple heavy singles. Shoulder strength lift, tricep endurance and a pump for bis and tris to keep arm defintion so it was pretty good. im laying of upper back work and doing that on Lower body ME day because thats when i do deads.

  15. had to take thurs offf because a bad storm. which wasnt a good thing i hammered all my meals was ready to go had that mind set then storms were so bad couldnt drive.. friday i barely ate had to do a deadlift session here are the #s

    Deads
    135 x 8
    225 x 3
    315 x 1
    385 x 1
    445 missed, missed it at about shin length. formed seemed ok but i wasnt dialed in like i should have been to make sure i did everything right.

    Rack Pulls from bottom pin (closest to the ground)
    315 x 3
    405 x 1
    455 x 1

    did these because this was a struggling point and this works great for lowerback work IMO.

    Kroc Rows
    90s x 35 hit 25 in a row

    Pullups
    4 sets to hit 47 form was horrible.

    Lat Pulldowns isolated
    4 x f 15-20 reps just for a pump.

    damn good workout besides missing 445.. ill prolly try 445 again after doing rack pulls on speed squat day for lower back. if i miss it again next thurs, i will start doing platform pulls to get more ROM...

    sunday is ME bench going for 270 of a 2 board

  16. well cant get to sleep so tommorow ME upper body will consist off

    ME 2 board press
    3 heavy sets rolling tricep extentions using football bar thats made for curls if that makes sense.
    Shoulder Press 3 x 8
    Side Delt Cable Raises 3 x 15
    Face pulls 3 x 15

    Then 20 minutes hytrophy time.
    Chest press cable crossovers tricep pulldowns abs will be done.

  17. ok ME bench press

    2 board
    135 x 5
    170 x 3
    205 x 3
    235 x 1
    270 2 tries missed both.

    after this my dad who doesnt even lift btw just looked at me and was like grab the 4 board thats exactly where ur stalling so i did that.

    4 board
    245 x 3
    260 x 1
    270 x 1
    285 x 1

    Rolling tricep extentions w small ftbll bar(weight listed is weight per side idk bar weight)
    25 x 10
    35 x 5
    40 x 5
    45 x 4
    benched it for as many reps as i hit extentions right after

    SHoulder press
    215 x 8
    215 x 8
    225 x 10 PR

    Face pulls
    55 x 15
    65 x 15
    75 x 15

    Rear delt cable raises
    10 x 15
    10 x 10
    15 x 10

    tate press with elbows in (idk the correct name )
    25 x 15
    30 x 15
    35 x 8

    Tricep Creepers
    30 x 10
    40 x 10

    Cable Flyes
    30 x Faiulre hit like 30

    the last two sets were just for hytrophy the rest was all for the actual workout.

    TOmmorow is DE lower body day...
    speed squats might use box, 3 DL singles, then good mornings 3 x 3-5 rep, hyperextentions 3 x 10. Leg press and extentions for hytrophy

  18. ok found a perfect squat box just below parallel. didnt do my workout as listed above here it is...

    speed box squat
    195 x 2 x 8 sets real easy, got the hang of squeezing glutes to explode of box.

    Bottom Pin Rack Pull
    405 x 1 x 3 sets

    westside book of methods says use 60-70% i use 80 just cuz i need to pull heavy constantly.

    Good mornings
    135 x 8
    155 x 5
    170 x 5

    Reverse hyper single Leg
    25 x 15
    35 x 15
    35 x 12
    now these were modfied i used the hamstring curl machine for single legs, you can have your body at 90 degrees and try to keep ur legs straight to not make it a hamstring curl. it felt like it hit the lower back so hopefully it did. I just wanted to get some blood rushing into that area which they say is what is really good about reverse hypers in the WSBB book of methods.

    abs obliques with tricep rope 100 each side
    100 straight forward machine cruches
    45 leg raises in 2 sets...

    i cant take tommorow off i was going too but i have to get my DE session in 72 hours b4 ME upper body session on friday which i usually do on sunday but my board holders wont be there so i cant do it sunday.. ill try to up the calories as much as possible and cut out the hytrophy work i do and maybe go lighter on assistance lifts to feel better.

  19. ok so had to do my DE bench withou taking a day off but i have to get my ME bench in friday early morning....anyways to todays workout

    Speed bench of floor with 40lbs chain
    8 x 3 135

    3 Singles on 215 with 40lbs chain

    Football bar rolling tricep extenitons
    2 x 10 with 25s on the sides
    2 x 8 with 30lbs on the sides

    Tate presses with elbows up (idk what u call these?)
    3 x 8 with 35s (PR)

    Cable Lateral Raise behind back
    3 x 10 with 15lbs

    Rear delt flyes
    70 x 15
    90 x 15
    90 x 12

    Shoulder Press
    3 x 12 on 205

    rotator cuff work 100 crunches and finished

    notes- been slacking on teh cardipo i wanna get leaner and stronger for 175-180 range i weigh. i put onn 10 pounds in a year DL went up 50 lbs, also started to squat and can hit 325 below parallel. Bench has gone up 10-15 lbs.. but i want to get stronger for my weight so i been doing isopure low carb shakes with each meal that itself cuts down 50 carbs. also cleaned up some junk out the diet..

    bench plan - I have hit a 3 board at 270 and a 4 board at 285, 4 board is struggling part so im trying to get that up. Will max out when i hit a 270 on 2 board and i hit 3 singles with 40lb chain on 230

    two days off till friday when i do ME upper

  20. so this is my rushed weak so to speak.. ME upper body day.

    4 board press
    135 x 5
    165 x 3
    185 x 3
    225 x 3
    260 x 1
    290 missed got stuck under it for a bit ! ****ing sucked

    3 board press
    270 x 1 was pretty easy esp after the 4 board tied PR prolly coulda hit 275

    Rolling tricep extention with football bar (weight on each side is listed)
    25 x 10
    30 x 10
    35 x 10
    45 x 2 not great 1 short of PR.

    Shoulder press
    215 x 8
    225 x 8
    240 x 8 PR

    Rear cable lateral raises
    3 x 10 with 10lbs WEAK haha

    face pulls
    35 x 15
    50 x 15
    65 x 15

    Chest Flyes with isolater machine
    5 x 15 with 40 lbs total just for a pump

    100 crunches overhead crunch machine.

    ME lower body tommorow or sunday depending on if i party tonight hah.

  21. ME lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    375 x 3
    315 x 3
    370 x 1
    445 x miss but i real good explosion of the ground no struggle about lil above half way i missed it. Overall was happy with i think the ORM pull on DE day will get me my lockout strength up. I know you should work up to at the most heavy set of 3 but i been pushing it a bit no damage so far.

    Pull Throughs
    60 x 10
    80 x 8
    100 x 8

    Kroc Rows
    100 x 25 NON STOP (PR)

    Hyper Extentions
    45 x 10
    70 x 8
    90 x 6

    really hit my form on here

    Iso Motion pulldowns
    3 x 20 the left side kept falling down the lock thing wasnt working pissed me off

    Tryed to do heavy shurgs and rack pulls but was too gassed.. did ab work to overall good workout. I feel a 225 pull b4 new years

  22. DE bench press day

    135 x 3 x 8 sets with 40 lb chain 3 sets outter grip 3 set close grip 2 set normal.

    Heavy single
    225 x 1 with chains the set up with the chains felt wrong today for some reason so i only did one plus this was a 10 lb jump from last week. overal happy to get it.

    CG Pin press
    190 x 5
    205 x 5
    225 x 5
    hate these i doubt they helped the ROM was to short from the pins i worked on, the pin below caused shoulder discomfort woint be doing these again.

    Shoulder Press
    225 x 8
    240 x 8
    250 x 8 PR
    seat was lower too it was more of a pin press i would say put arms at 90 degress all stress was on shoulders which is good.

    Rear delt cable raises
    3 x 15 with 10lbs
    superset with facepulls
    3 x 15 50,65,80lbs was the sets

    Tricep rolling extentions with Football bar
    25s x 20
    35s x 10
    35s x 8

    20 Minute Hytrophy time
    3 sets of 15 chest flyes
    2 sets 15 cable front raises (for upper chest idk what you call them)

    Tricep pushdowns isolated
    5 x 15 115,140,165,180,200

    thats it.. Thursday is thanksgiving might take the next two off and do fri ME bench and saturday ME lower body however not sure yet.

    with my benching so far ive hit a 3 and 4 board over 270 and chain bench at 265.. contemplating trying 270 flat bench friday

  23. DE lower body

    Speed box Squats
    200 x 2 reps x 8 sets
    felt a little weird wasnt real dialed in

    Rack Pulls
    225 x 3
    315 x 3
    working sets 3 singles
    405 x 1 reps x 3 sets
    i tried 455 couldnt budge i think speed squats drain me more than reagular Deads because i have hit 455 of bottom pin just a couple weeks ago. so i kinda off pissed bout that.

    Pull Throughs
    80 x 12
    100 x 10 PR
    120 x 10 PR

    Kroc Rows
    100 x 23 2 short of my PR

    Barbell Curls
    1 x 8 115

    Isolated cable lat pulldowns
    5 x 15 pyramided top set was 230

    5 sets cable Curls single arm 10 reps each

    abs

    The lat pulldowns and curls were extra hytrophy work which i do in under 15 mins. Tommorow or sunday ill do max effort upper

  24. ME upper body

    Flat Bench Press
    135 x 5
    170 x 3
    205 x 3
    225 x 1
    245 x 1
    270 x 1 negative honestly wanted to hit this but felt way to heavy. 245 was pretty light for a heavy rep should have tried 255 i hit that a month and half ago..

    floor press
    170 x 5
    190 x 5
    225 x 1
    245 negative
    wasnt happy with the bench workout so i did this, i think im switching to a 3 rep max on floor press and ditching DE effort day because my bench isnt high enough to need DE.

    Shoulder Press
    225 x 8
    245 x 8
    255 x 5 PR

    EZ bar Tricep extentions
    25s x 20
    35s x 12
    40s x 10
    45s x 5

    Hytrophy 15 mins
    5 x 15 cable flyes
    5 x 10-15 straight bar reverse grip pulldowns

    anyways pretty pissed about the light weight on floor press and bench press. IDK why there down i use to be able to rep 240 x 3 off the floor and 240 x 3 flat bench so ****ty workout today.. cant wait to deadlift monday or tuesday

  25. ME lower body

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    375 x 1
    445 x missed

    shouldnt have tried was so sore pretty much everywhere today.

    Good mornings
    135 x 5
    175 x 5
    205 x 1

    Pull Throughs
    100 x 10 reps x 3 sets

    that was it for the day feel a little overtrained so if till Saturday.

  26. Bench day i guess you can call it the DE day. (using ed coans routine for my main bench movement)

    Floor Press
    2 x 10 175

    C.G. Bench Press
    2 x 10 155

    Incline Press
    2 x 10 145

    did those two above instead of high rep DB presses...

    Rear Delt Raises
    2 x 10 15lbs

    Rear Delt flyes
    3 x 10 30lbs

    Hytrophy 10 mins
    3 x 15 25,35,35lbs cable flyes

    3 x 15 isolated pulldowns
    170 lbs
    200 lbs
    230 lbs

    felt sick while doing this had a blueberry muffin and sugar free green tea and about 20 mins later drank my nano vapor so didnt get to do abs..taking DE lower body day off because my back feels beat up. will do bench assistance saturday.

  27. Squat day but didnt squat since back has been hurting took the squat out so it was quick workout

    Hyper Extentions
    70 x 10
    90 x 10
    115 x 6

    tons of ab work

    Squat Machine
    270 x 8
    230 x 16

    that was it... Saturday is bench assistance and then back into it kind of took it easy this week

  28. Saturday i did Bench Assistance

    Bench Press
    95 x 5
    135 x 5
    170 x 3
    205 x 2 (unracked it weird)
    230 x 1 well below a max just wanna keep doing a heavy rep so i get use to the feel.

    Shoulder Press
    225 x 10
    240 x 8
    255 x 7 (PR)

    Face Pulls
    3 x 75 lbs

    Rear Delt Rasises
    2 x 10 15lbs

    EZ Bar Tricep Extentions
    85 x 10
    95 x 10
    105 x 7 PR

    Tricep Pushdowns Isolated
    185 x 15
    200 x 15
    230 x 15

    Flyes with cable
    2 x 25 30 lbs

  29. Deadlift day today last post was from Saturday

    Deads
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    385 x 1

    I cant pull heavy right now tweaked my back a couple weeks ago and i think i burned out a little by doing too many rack pulls so im prymaiding up prolly by modifying ed coans routine for Deads

    Kroc Rows
    95s x 25 each side no rest

    Ez bar High Pulls
    75.85,95 x 15

    Isolated lat Pulldowns
    185 x 15
    200 x 15
    230 x 15

    Low Rope pulls
    100 x 15
    120 x 15
    140 x 15

    tommorow is off day and wednesday is bench with 185 2 sets of 8 of the floor.

  30. Bench Day

    Floor Press
    bar x 10
    95 x 10
    135 x 5
    working sets
    185 x 8
    185 x 8

    needed more warm up the 185 for 8 at first felt heavier then the second

    C.G. bench press
    165 x 8
    165 x 8

    Incline Press
    150 x 8 (kind of a close grip)
    150 x 6 last rep was with help and i used a wide grip, i was real weak at this

    Face pulls
    65 x 20
    75 x 20
    75 x 20

    Zig Zag bar tricep pulldowns Outside grip
    65 x 20
    75 x 15
    85 x 10
    95 x 12 (entire stack)

    Side D.B raises
    15 x 15
    25 x 10
    25 x 10

    1 set of flyes 30 x 15 shoulder was poping a bit so stopped.

    wore sweats had a good sweat was a faced paced workout so i didnt do cardio. ill do abs with Squat day tommorow
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