Keepin it simple Wendler 5-3-1 Log

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  1. assistance day

    cambared bar bench press
    2 x 3 215

    Reverse Grip Bench Press
    185 x 5
    190 x 5

    Isolated Tricep Pressdowns
    170 x 15
    185 x 15
    200 x 15

    DB rolling extentions
    35 x 12
    35 x 12

    Flyes and slight incline DB press supersetted. and 100 leg raises. done sunday is off monday Deadlifts


  2. ok so didnt deadlift today back was still a bit tight from squats and plus i wanted to wait on my bands...

    Assistance day

    Incline Dumbells
    75 x 5
    85 x 5
    85 x 5
    Dropped to 50lbs and did 10 palms in 10 palms out for a total of 20 reps 2 sets

    these irratated my shoulder a bit but i worked threw em i think it will help me in flat bench

    Plate Raise
    70 x 5
    70 x 5
    45 x 20
    worked grip too cuz i had to hold the plates together

    Lateral Cable Raises
    2 x 15 10lbs
    1 x 12 15 lbs

    Face Pull
    90 x 15
    110 x 15
    110 x 15

    High Cable Curls
    3 x 20 80 lbs

    Db Curls with Thumb over top grip
    35 x 10
    40 x 10
    40 x 7

    low Pully isolated cable curls
    70 x 12
    80 x 12
    90 x 12

    Tricep Cable extentions overhead
    60 x 20
    80 x 20
    80 x 20
    80 x 20

    ab work and that was done.

    im doing alot more hytrophy work as i got a pretty good frame id love to fill it out but my goal is to still move big weights..

    Doing legs tommorow with grip training.
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  3. had to switch some **** up for school so today i just did Cardio/ABS... tommorows my deadlift day im testing out the elitefts short bands that u can use for deads... saturday ill do grip training since ill be around the gym thursday or friday will be bench day.

  4. got my pro short bands from elitefts today as well as my fat gripz.. heres the training.

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    315 x 1
    355 x 1
    working set
    395 x 2 used belt thats it.

    Band Deadlift
    135 x 3
    165 x 3
    185 x 3

    working sets should have all been 185 but it was my first day with the bands at lockout the tension added by the bands is 158.3 lbs per side.

    Power Shrugs
    3 x 5 with 285 lbs

    Pull Throughs
    110 x 10
    130 x 5
    150 x 5 PR for this gym it was the whole stack i need to find another machine to use for this.

    DB Rows
    100 x 8
    110 x 5
    120 x 5

    Zig Zag bar lat pulldowns
    100 x 5
    120 x 5
    120 x 5

    Hytrophy work
    4 x 15 single cable latpulldowns weights were 170,185,200,215

    Biceps
    High pulley Fat Bar Curls
    3 x 10 100lbs

    Fat Dumbell Curl
    1 x 10 30 lbs
    2 x 10 40 lbs

    Double Cable Curls
    3 x 12 cant remember weights didnt use fat gripz on these

    backs a lil tight nothing else seems sore will do bench tommorow still using coans routine except i added the bicep/hytrophy work and replaced the straight leg deads with band pulls. and dont do speed work.

  5. Some nice lifts in here. Whats your weight? 5-3-1 is a very simple but yet very effective program. Great choice.
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  6. Quote Originally Posted by SmallTownIron View Post
    Some nice lifts in here. Whats your weight? 5-3-1 is a very simple but yet very effective program. Great choice.
    i started out with the 5/3/1 and it did wonders for my Deadlift, i was plateaued pulling heavy all the time and it helped me build rep strength but it didnt make my max go up at all weird i know.. and it did nothing for my bench and it did wonders for my push press/shoulder press and squat as well... and i switched up and used some westside ideas and most of ed coans routine. so basically its like this

    Deadlift i follow ed coan/ mark phillipi's routine and skip speed work and dont do the stiff leg deads i do the band pulls 3 x 3 which i got from josh bryants log on elitefts.

    Squats- i do them when i cycle of deadlifts all the lower back work from DLs help my squat. i usually do coans cycle then when it gets to heavy the weeks after that i do heavy singles till i start back to deadlifts.. Assistance work like olympic squats are from coan and the box squats for assistance were idea i got from dave tates logs.

    Bench- For my ME ill use coans routine weather its 2x10 or 2 x 1 if i plateau in the middle of a routine ill switch ME movements to floor press or C.G. or reverse grip then jump back on his routine it usually works and i do assistance work that helps me the most.

  7. Bench day today still havent orders a new barbell and i hate the benches at my gym with a passion because its not in a power rack so i did floor press

    FLoor Press
    135 x 10
    165 x 5
    195 x 3
    205 x 1
    Working sets
    225 x 3 (3rd rep hard)
    235 x 1
    235 x 1

    once i hit the 225 2 sets of 3 im on to 235 for 2 reps... and i want to be on flat bench by then so im fiddling around hoping that i hit 2 sets of 3 on 225 next week and get my barbell after that.

    Reverse grip bench
    190 x 5
    195 x 6 2 reps with help will prolly just go straight to 195 next time

    Rolling Tricep Extentions
    75 x 10 x 10 x 10

    Tricep Zig Zag bar outside grip pulldowns
    4 x 25 90 lbs

    Flyes with cable
    30 lbs 2 sets to failure

    shoulder was achy so i ended it early but pleased with the results the 235 x 1 is my best floor press at the gym and i felt like i coulda had 240 245....

  8. grip/leg work

    Fat bar double overhand deadlift off knee high pins
    135x 5
    185 x 5

    hamstring curl
    70 x 10
    90 x 10
    110 x 9
    110 x 8

    Leg extentions
    150 x 20
    170 x 15
    190 x 15
    210 x 12

    donkey calf raise
    180 x 25
    180 x 25

    28s for biceps
    2 sets with 35s

    this was a get in and get out type of thing.. im cycling deads and squats so i just did work to keep my legs toned up i do likee to have em some what toned... same with biceps that was and extra workout... rack deads with fat bar was part of the routine... off till monday which is bench assistance.

  9. assitance day for upper body

    DB Press
    65 x 10
    65 x 10
    75 x 10
    80 x 7

    Tricep Dumbell bench with slight incline
    60 x 10
    60 x 12

    Front Plate Raise
    70 x 7
    70 x 7 both are PRs
    45 x 23

    Face pulls
    50 x 15
    65 x 15
    65 x 15

    Lateral Raise with Dumbell
    3 x 10 with 20lbs

    Tricep Pulldowns standing with cable behind the head
    80 x 20
    90 x 20
    100 x 15
    60 x 50 with fat gripz

    High Cable Curls w fat gripz
    80 x 20
    100 x 15
    100 x 15

    Db CUrls with Fat Gripz
    35 x 12 x 3 sets with only 30 secon rest

    Full extention cable curl
    110 x 15 x 3 sets

    was told i look bigger and shoulders are getting bigger loving the progress of gaining size while PL.. Deadlifting wednesday hoping for 410 x 2 that will tie a pr

  10. Deadlifting
    135 x 5
    185 x 3
    225 x 3
    315 x 1
    365 x 1
    working set
    410 x 2 no wraps tied pr

    Band Deadlift
    3 x 3 with 205 thats 375 at lockout

    Power Shrugs
    2 x 5 295 used mixed grip but alternated hands

    Pullthroughs
    1 x 15 with 160 (thats as high as the pulley machine goes i need to find a new way to do these)

    Ez Bar Pulldowns for Lats
    120 x 5
    140 x 5 PR

    Dumbell Rows
    120 x 5 x 2 sets..

    ABS and done..

    lil less accessory work such as rows pulldowns shrugs went heavier on band pulls... next week is 430 x 2 reps but im going to pull 2 singles my grip isnt where it needs to be to pull that for 2 reps idk if ill get one without wraps but im working grip hard as ever... tommorow is off i might do a incline walk for cardio.

  11. bench Press a day earlier then planned i have to work friday middle shift so thats why...

    Bench Press first time doing flat barbell bench in 2 months or so.
    45 x 10
    95 x 10
    135 x 5
    165 x 3
    195 x 3
    working sets
    215 x 2
    215 x 2
    im suppose to be doing 235 x 2 but benching off the gym bench has ****ed me up.

    Reverse Grip Bench
    195 x 5
    200 x 5 PR

    Skull Crushers
    75 x 10
    85 x 8
    85 x 7 forgot clips the plates slipped off haha

    Zig Zag bar outter grip pulldowns
    4 x 25 with 50lbs

    Flyes
    3 x 15 with 25 pounds using cables got a [pump/stretch tho felt good i suck at flyes]

    ABS and done saturday will do legs/grip work saturday

  12. took 3 days off still messing around with my schedule for a bit. Trying to make it look like this

    Monday- ME Bench Press assitance moves forcus on shoulders, and 2nd assistance work on tris.. bicep work/ extra chest work as a extra workout nothing heavy at all.

    Tuesday-Deadlift/Back work such as heavy rows,pulldowns,pullthroughs, decent amount of abs.

    Wednesday- cardio, extra bicep workout

    Thursday- Legs, mosty for hytrophy, things such as leg press,leg extention, curls,calf raises. heavy squats and deads are too much in the same week so ill cylce deads and suats..

    Friday-Light Bench, assitance is heavy triceps light shoulders and biceps...

    this isnt a typical powerlifting routine.. but the extra biceps, extra chest lifts i put in there are really light and pure hytrophy lifts..... i always do more tircep pulldowns then recommended cuz it helps my endurance on bench.. And the legs are just too hard to squat heavy singles and deadlift in the 1-3 rep range all in the same week.

  13. Mondays workout

    Bench Press
    bar x 10
    95 x 10
    135 x 5
    165 x 3
    195 x 3
    working set singles
    215 x 1 x 3 singles
    220 x 1 x 2 singles
    175 x 8 drop set.

    Plate Raises
    2 x 5 70lbs

    Face Pulls
    4 x 15 100lbs

    lateral cable raises
    3 x 10 20lbs

    Barbell extentions (tricep)
    95 x 10
    110 x 10

    zig zag bar pulldowns
    2 x 50 with 60lbs

    Hytrophy work
    3 x 12 incline chest press (highest i went was 60lbs per side)
    4 x 25 high cable bicep curls (did these with 50 lbs )

    so as u can see its really light for hytrophy i doubt ill get over trainined with it.

  14. got some homework for tommorow so did deads today, heres the results..

    Deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    380 x 1
    working set.
    430 x 1 PR without straps..

    Band Pulls
    225 x 1
    245 x 1
    260 x 1
    all PRs because i was doing 1 rep not triples

    Pull Throughs
    185 x 8
    205 x 5
    215 x 5

    No Power Shrugs because i went heavier on the band pulls

    V bar Rows
    three 45x 12
    then just did it without the v bar
    four 45s x 7 (alot harder)

    Zig Zag Bar pulldowns
    120 x 12
    140 x 5
    140 x 5

    Abs went heavy on obliques and 100 regular seated crunches... tommorow will take a complete day off. cardio dont think its happening im eating just enough moneys tight, and i dont really need cardio...

    Thursday will post light bench and heavy tri assitance day.

  15. light bench day

    Bench Press
    175 x 10
    175 x 8
    used thumbless,grip really seems like it gives u better strength on higher reps

    Reverse Grip Bench
    190 x 5 (2 with help)
    185 x 5 (2 with help)
    was weak as hell on these idk why prolly cuz it was too similar to a bench press.. will find something else to replace this with

    Lateral Cable Raises
    3 x 15 with 15lbs

    Seated Face Pulls
    4 x 15 from 65-85 lbs varying.

    (those sets were just to keep those shoulders balanced)

    Pulldowns
    4 x 25 with different grips on the zig zag bar

    Fat DB Curls
    2 x 12 45's

    Db Curl
    50 x 8 PR for using great form on this much weight. and it is true heavy deads = bigger biceps.. alll my bicep work does is give em better shape not mass.

    High Pulley Curls
    3 x 12 80,90,100lbs

    Machine standing Cable Curls
    110 x 12
    125 x 12
    140 x 12

    instead of doing biceps as in extra workout i just did em with my powerlifting stuff.. will do legs and abs tommorow.... then off till monday.

  16. Legs today im doing BB style leg workout so i can maybe add some size b4 i cycle off deads to squats..

    Hack Squat (assuming sled is 45lbs)
    135 x 15
    165 x 15
    185 x 8
    185 x 10
    135 x 15
    went really low and had a continous motion to keep pump going.

    Step Ups
    120 x 6 this was way to heavy never done em b4 so should have started lighter
    90 x 6
    50 x 6

    Lunge Sled
    70 x 8
    tweaked my ****ing back im pissed!!

    Seated leg Curl
    30 x 15
    45 x 15
    70 x 15
    all supersetted with

    Leg Extentions
    170 x 15
    130 x 15 Slow reps

    Leg Press
    225 x 20 reps

    forgot calf raises o well not like they ever grow haha

    stretched out and did a 10 minute incline walk hopefully my back is ok because im coming towards the end of my coan deadlift cycle!

  17. ****ty workout here it goes anyway
    bench press
    bar x 10
    135 x 10
    165 x 3
    all these felt damn good
    195 x 3 medium difficulty
    working set singles
    220 x 1
    220 x 1
    220 missed used a grip inside the pinky rings and missed it
    hit two more reps doing singles with a spot thats ****ty.

    Floor Close Grip press
    175 x 3
    185 x 3
    185 x 3

    Tate Presses
    35 x 15
    40 x 12
    45 x 6

    Face Pulls
    65 x 15
    80 x 12
    80 x 15

    Cable Lateral extentions
    3 x 15 with 15lbs

    pec flyes
    3 x 15 with 90lbs

    abs and done...

    ****ty weight for singles but on the possitve i cut tons of hytrophy work out and i fixed my barbell at home and i will be using that not a dumbass commerical gym bench.

    not sure if im deadlifting tommorow depends how my body feels so i will report back tues or wed

  18. deadlift day here it goes

    deads
    135 x 10
    185 x 3
    185 x 3
    did a lil extra work on light weight since i didnt get to stretch to good.
    225 x 1
    275 x 1
    315 x 1
    370 x 1
    working set 1 heavy single
    420 x 1

    Band Pulls
    225 x 1 (385)
    255 x 1 (415)
    265 x 1 (425) PR it wouldnt have passed for a competition lockout but a gym lockout yes..tension of band at top in paranthesis

    STiff Leg Good Mornings
    45 x 10
    85 x 10
    working sets
    95 x 5
    115 x 5

    Db Rows
    2 x 5 with 120s

    ez Bar Pulldowns
    150 x 5 PR
    120 x 5

    supersetted it 28s with 35 lb dumbells and rope pullups for 2 sets each did 6,4 for rope pullups no time to do abs. tommorows off day light incline chest day thursday..

    for deadlifts all the ones i pulled one rep for felt real explosive great burst of the ground. even the 420.. Grip is not an issue, i wanna build up strength to get up to a 455 pull. My plan is simple...
    heavy deadlift single in the 420-435 range to be use to a heavy weight
    band pulls- for explosive strength mid way up.
    Good Mornings heavy- for strength pulling of the ground.. still following coans cycle just doing mini cycles with his last 6 weeks that he has in there.

    thats all for today

  19. Upper Body Assistance

    Dynamic effort
    6 x 3 135 + 40 lbs in chain im dropping this all it does is make my shoulders hurt with the sudden addition and subtraction of weight with the chain.

    4 Board Press
    185 x 5
    205 x 5
    just did these to warm up

    working sets
    3 board close grip pause press
    225 x 3 x 2 sets

    DB Extentions
    3x 10 with 70s 80s 90s
    1 x 8 with 100

    Incline Chest Press
    2 x 15 110 + machine weight

    Lateral Raise
    3 x 15 with 20lbs free weight

    seated Face Pulls
    3 x 15 75 lbs

    Triicep pulldowns 1 arm with rope
    2 x 20 25lbs then 25 lbs

    Tricep ez bar pulldown from behind the head
    2 x 15 65 lbs

    Incline Flyes cable
    2 x 15 with 50lbs

    i might get bands and try dynamic effort bench again but i doubt ill stick with it i dont feel it works for me. But i will buy bands because it has helped my deadlift alot. so i figured ill give it a shot for the bench

    Only thing that was heavy DB extentions on the last set. Board Presss was moderate difficulty as was the overhead pulldowns. tommorow DE squat.

  20. ok so DE day for Squats

    box squat
    6 x 3 with 185 my squat max isnt 370 but i can work this high doing explosive reps like DE day calls for.

    4 singles box squat
    225 x 1
    255 x 1
    275 x 1
    285 x 1 PR

    Step ups
    1 x 6 with 3 foot box with 55lbs dumbells

    wanted to do 4 sets of hack squats and one set of lunges for endurance and to gain some mass on my legs but was too short on time. routine is finally coming together so next week should be smooth.

  21. ME upper body

    Bench Press
    warm up
    45 x 10
    135 x 6
    165 x 3
    195 x 3 ( knew i was doin good)
    working sets
    225 x 3
    225 x 3
    hit my reps for the coan cycle for this week.

    tricep assistance
    close grip pause floor press
    3 sets 185 x 4
    1 set 185 x 5

    Lateral Raise one arm
    25 x 10 x sets both arms

    Face pulls seated gripping the handle
    3 x 15 75lbs

    Overhead straight bar pulldown
    2 x 25 with 65 lbs

    Zig Zag Bar pulldown
    2 x 25 with 50lbs

    Hytrophy work
    Flyes
    4 x 5 with 40-90 lbs

    DB Curls
    2 x 10 50s

    Face Curls
    2 x 10 65lbs

    Cable Curls forward lean with postior chain.
    140 x 12
    170 x 12

    Ab work... next week gotta hit 235 x 2 for my ME movement. heavy board press on assistance day Thurs... Overall today felt damn good set a couple not important PRs. Would likie to get my diet back on track stomachs been hurting and super bowl didnt help.. also the board press using them this time around with the actually pause and not touch and go has already triggered my mind to pull apart the bar and stay tight threwout the movement.

  22. ME lower body..

    deadlift
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    425 missed
    felt way to overtrained on deads skipped the band deadlift will wait till next thursday and start the coan cycle again for 9 weeks.

    straight leg good mornings
    95 x 5
    95 x 5
    115 x 5
    125 x 5

    Hamstring curls seated
    3 x 8 with 70lbs

    abs and done.... tommorow is full of homework and an off day.. lets hope bench still keeps going good on assitance day.....Grip isnt a problem on deadlifts i just plateaued but i matched my previous best with strap DL without straps so for 9 weeks that was good.9 more weeks i hope i can finally pull 455 at 180 raw.

  23. Assistance Day.

    4 board press
    weight rep sets
    135 x 5 x 2
    185 x 3 x 1
    ^that seems to be a really good warm up for me for board presses after stretching^
    working sets

    3 board press
    235 x 3 x 2
    lockout seems to be struggling so ive just been hitting what i need to on regular benching using the coan program for the same reps/sets of boards

    Tricep movement Seated DB extentions focusing on speed
    65 x 10
    75 x 10
    85 x 10
    95 x 10 (PR standing or seated)

    2 back movements

    Zig zag bar pulldowns
    3 x 8 with 120

    DB rows
    2 x 5 with 110s
    i did these second cuz i get the 120 x 5 the highest the DBs go so i wanted to pre fatigue my back..

    Tricep Pulldowns
    overhead v bar pulldowns
    1 x 25 with 65 lbs
    One arm tricep rope pulls
    1 x 25 each arm with 30lbs
    Zig Zag bar pulldown
    1 x 50 with 50 lbs

    Cable Flyes
    3 x 15

    things different then a normal WSBB template is the 2 back movements today instead of 1 on ME day because today isnt as hard as ME. Flyes seem thrapeutic for my shoulders. High amount of pulldowns are so triceps dont fatigue while benching. and 4 board is a good warm up tool and i dont do DE bench it doesnt help me. thats it DE squat tommorow, i feel that does help lol

  24. DE Lower Body

    Box Squat
    6 x 2 185

    Deadlift speed
    3 x 2 (225) reinforced technique.

    Kneeling hamstring curl
    50 x 15
    60 x 12
    70 x 10
    90 x 8

    Stiff Leg Pull Throughs
    3 x 8 185

    100 overhead crunches.. on machine

    overall deadlift technique i had gotten sloppy it felt very explosive today.. i hope i dont stay sore to long to mess up my DL on Tues.. Abs are feeling stronger than ever. Will post picture of squat box to see if its low enough in PL section

  25. ME upper body

    Bench Press
    bar x 20
    95 x 5
    135 x 5
    165 x 3
    195 x 3
    205 x 1
    working sets
    235 x 2 Fing bar bent again!!! i think jumping on it and straighting it weakened it but it worked for a couple weeks... it just had the bend that got worse per set that made it do funny things imaging unracking a bar to bench that u heav squatted on and it looks like a umberella.. no question i would gotten 3 if it was not bent. ordering a new one soon.
    240 x 1 once again had 2 but the bar was bent shoulda just done 235 again,so i did.
    235 x 2

    overall had some serious **** going on and mind was towards lifting but i hit the reps so i was happy. i woulda had 3 reps if it wasnt bent no question..

    Weakness Assitance
    C.G. Floor Press
    3 x 6 185 these were paused

    Face Pull
    70 x 15
    85 x 12
    85 x 15

    lateral DB Raise
    25 x 10 per side these were clean crisp and almost supersetted felt really good.

    Overhead v bar pulldowns
    2 x 25 with 65 then 85 lbs

    Zig Zag bar pulldowns
    2 x 25 with 55 then 75 pounds...

    skipped the 6 biceps sets and 4 flyes since i did that rep at 240 on the bench and the bent bar made me strain harder... no signs of OT yet even tho im doing 2 heavy movements for bench a week.
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