Keepin it simple Wendler 5-3-1 Log

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  1. Keepin it simple Wendler 5-3-1 Log

    IM back havent posted for awhile was busy had a 2 week vacation week before that had family in town just been crazy but im almost finished with my first 5 week cycle.

    4 Main Lifts- Squat, Deadlift,Push Press, Bench Press
    week 1- 65%,75%,85% 3 x 5
    week 2- 70%,80%,90% 3 x 3
    week 3- 75%,85%,95% 5,3,1
    week 4- 40%,50%,60% 3 x 5 (deload)
    week 5 Max, or if u feel its too soon start a new cycle.
    90% of your ORM max is supposed to be used to calculate lifts,

    My own adjustments- i use 95% of bench press max 100% for deadlift and push press. I dont use this routing for squats as i do a BB style leg workout cuz those things are TWIGS. i didnt purchase the book so i dont kno about accessory lifts i just do 10-12 sets of 10 reps...

    Current Maxes

    Due to overtraining and being on vcation not being able to workout alot im on week 3 for Push Press and Bench and Week 4 for Squat, Deadlift. so week 6 will be a new start so far here are my last workouts

    Week 2 Push Press
    150 x 3
    170 x 3
    190 x 4

    3 x 10 55s arnold Press
    upright rows 135 x 3 x 10

    Rear Delt flyes and did various bicep work

    Week 3 deadlift
    315 x 5
    370 x 3
    415 x 1

    v bar rows forget weight i used? 3 x 15
    Decline Lat Rows 4 x 10
    Good Mornings 3 x 10

    anys tommorow is week 3 of bench press will post in the am need to get to sleep. body feels good and rested and ready to hit this workout for awhile also doing alot of carido but eating alot on this cycle hoping to lean out even moree

  2. Bench Press
    5,3,1 day

    190 x 5
    215 x 3
    240 x 1

    the 240 was easy would been a piece of cake if i hadnt squeezed my shoulder baldes and used powerlifting form. it was moderatly hard using PL form freezing on the chest for a second. but it was easier getting it off my chest... im doing a deload and seeing if i can get 250 for one the week after.

    Accessory work
    Dumbell Bench slightly above flat (works pecs way better)
    60 x 20
    60 x 20

    Incline Dumbell Bench
    50 x 20
    50 x 20

    Decline Chest Press
    180 x 20
    180 x 20

    Cable Crossover
    60 x failure 2 sets

    Reverse Grip Smith Bench
    205 x 8
    225 x 5
    245 x 7 (help on last two)

    Tricep Pulldowns narrow v bar
    80 x 25
    100 x 25
    120 x 25

    Did Obliques and Bottom abs
    and ran 8 minutes on 6mph (not alot of cardio but i do high rep range and rest 30 secs between sets for accesory lifts so heart rates already up)

    tommorows legs still doin the BB leg routine but will post in here anyways

  3. Squats decided not to do my BB style workout and see how deep i could go with Barbell Squat. Got a lil Below Parllel. i did take 90% of my 365 max. although i dont think i go deep enough when i max. but on to the results

    1. 225 x 5
    2. 250 x 5
    3. 275 x 5

    Hack Squat Machine
    185 x 10
    205 x 10
    225 x 10
    Took it pretty light

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

    Leg Extention
    130 x 10
    150 x 10
    170 x 10

    Calf Raise
    135 x Faliure 5 sets.

    thats it legs are pretty sore prolly doing stairmaster cardio or biking.. then back tommorow.

  4. Deadlift Deload week
    185 x 5
    225 x 5
    275 x 5

    V bar rows with barbell
    225 x 15
    270 x 10
    285 x 10

    Decline Dumbell Rows
    3 x 10 80 lb dumbell

    Double Handle lat pulldown
    70 x 10
    80 x 10
    80 x 10

    I tried Lat Pulldowns and Pullups i can do em but it kills the shoulders its not worth it and i dont think pullups are essential for a amazing back...

    did ab work but not obliques or bottom abs i do those on different days seems to be working..

    Tommorow is Push Press 5,3,1 week

  5. Push Press was Friday and my biceps were so sore it hurt to pick up a 25 lb plate but i went and head and finished the workout

    165 x 5
    190 x 3
    205 x 1 (had to try 3 times but nailed it 3rd try)

    Arnold Press
    55 x 9
    55 x 8
    55 x 5

    Upright Row Machine
    4 x 15 on 90 for a burn

    Rear delt flyes using dumbells
    3 x 15 using 25lb dumbell

    that was the workout was so sore didnt wanna do much

    off saturday and sunday....

  6. today Monday was max deadlift day it blew.

    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    445 x Failure it was one of those were u move it and u know u can getit but ur last lift was too heavy was pissed pulled a forrest griffin and walked outta the gym after.

    next time i max ill go up 60-70 pounds at at a time.

    tommorow for bench im restarting the cycle at 3 x 5 then doing a 5 week cycle b4 maxing.

  7. Spend the 20 bucks and get the ebook. It will be worth it, and i would follow the routine he lays out. Good luck.

  8. his article on Tnation layed it out pretty well. the percents for the 5 week cycle were given. and he even stated that adding your own assistance work is fine. the 3 assistance areas were


    im making sure to not go heavy on any lift and mostly its like circuit training after i finish the power lift. like i used 45s for Dumbell Bench today lol

  9. Today bench i did the 3 x 5

    190 x 5
    205 x 5
    215 x 5

    felt good on the shoulders kept elbows tucked, good job squeezing the back.

    Reverse Grip smith machine
    185 x 5
    225 x 5
    245 x 5
    275 x 3

    Incline Press machine
    140 x 15
    120 x 20

    Decline Press machine
    120 x 20
    120 x 20

    Flat Dumbell Bench (seat and bench was in slight Incline)
    55 x 15
    45 x 20

    didnt do cable flyes to burnt

    Tricep Pulldowns with short v bar
    70 x 25
    80 x 25
    90 x 25
    100 x 20

    Abs supersetted with 25lb plate curls.

    jcp2- i kno this isnt his layout,but the only thing i went heavy on was reverse Bench and flat bench. the Dumbells and machine were really right i was hitting between 15-25 reps on everything else. so im kinda using the Powerlift to start then finishing with BB a great pump and i can see myself getting leaner.

  10. Squatted today. 3 x 3 week
    230 x 3
    260 x 3
    300 x 3
    185 x 20
    felt really good had as good depth as last week form was easier to get into. and i had a couple more in the tank for every lift. I wanted to get in some cardio so i burned out on 185 instead of doing hack squat and leg Press.

    Did 5 x 15 leg extentions 130,140,150,160,160
    then did the stairs for 5 mins went up a level every 30 seconds it sucked i was beat by the end couldnt walk

    Tommorow max out on push press. prolly just trying 215 for 1

  11. Push Press yesterday max out totally forgot the deload week lol ooops
    45 x 20
    95 x 5
    135 x 3
    170 x 1
    190 x 1
    215 x 1 (not fully locked out) so im not confident but it was really explosive of the bottom its deffintely if nothing else added size to my shoudlers really fast.

    Arnold Press
    3 x 10 55lbs beat least week by 8 reps

    Upright row machine
    90 x 10
    105 x 10
    115 x 10

    Barbell Curls
    105 x 6
    115 x 6
    115 x 6
    if only i was still into an all arm day started with barbell curls id be rocking 45s for reps

    Cable concentration curls
    25 x 10
    30 x 10

    abs and done.

    saturday sunday off

  12. great work brownstone, your trainig is looking real good.

  13. thanks man the less i bench the stronger i get on it.. i finally realized that working around 90-95% of ur max anddoing heavy dumbells afterwards isnt always gonna break a plateau. and my squat stance is really improved. the machine squats helped me learn depth and strengthen my quads

  14. yesterdays workout

    bench press
    205 x 3
    215 x 3
    230 x 2 (missed a rep i always do for the last set on this 3 sets of 3)

    Decline Chest Press
    315 x 6
    315 x 6
    315 x 6

    Incline Press Smith Machine
    185 x 8 Rest pause

    Dumbell press fly
    2 x 8-10 on flyes then dumbell press to failure used 35s

    Reverse Grip Smith Machine
    195 x 8
    245 x 5
    280 x 3

    Tricep Pulldowns
    100 x 25
    125 x 25
    140 x 10

    Legs today 5/3/1 pretty excited. ill post later tonight

  15. only slep 3 hours and change last night came home and i napped for like 2 hours and my gf blew up the phone. chest was so sore that it hurt to squat? lol. but.....

    250 x 5 (great Depth)
    280 x 3 (Great Depth)
    315 x 1 (ok depth i wanna get lower)

    Leg extentions
    90 x 20
    110 x 15
    130 x 12
    150 x 10
    170 x 8
    190 x 6
    210 x 4
    230 x 4

    OMG my quads were rippin out the skin lol did 4 sets of calf raises and did abs. hoping im not sore so i can do my cardio challenege. from ulitmate fighter 1

  16. Wedesday was off did a short run Thursday was Deadlift

    315 x 5 70%
    355 x 5 75%
    380 x 5 85%

    pushed it a little today haha i feel to weak deadlifting anything less then 3 plates
    used straps for last set. could hit 3 without straps.

    Rows with barbell using vbar as handle
    180 x 15
    225 x 15
    270 x 15

    Compound Row Machine
    185 x 15
    185 x 15
    155 x 15 Paused 2 seconds at end of rep.

    Seated Back Extentions
    170 x 15
    185 x 15
    200 x 15
    225 x 10

    Barbell Curls
    110 x 6
    115 x 6
    120 x 6

    Cable Curls
    90 x 10
    90 x 10
    100 x 10
    I always grab the cable step forward on the slope of the machine and curl stretches bicep better.

    Preacher Curl
    90 x 10
    100 x 10

    SHoulders hurt doing this so i took the last set off.

    Abs and thats it went really fast threw my accesory work after deads so i had burned enough calories so i didnt run

  17. took two days off skipped the push press day just because i was too sore a nd had the hardest bench day coming up the 5/3/1 day.

    190 x 5
    215 x 3
    245 x 1

    all were easy prolly coulda hit 8-10 on 190 5 aon 215 and two on 245 lol felt great.

    Reverse grip bench smith machine
    225 x 8
    245 x 5
    285 x 3

    still had reps in the tank

    Decline Chest Press
    225 x 20
    205 x 15

    Dumbell Flat Bench Press
    50 x 20
    50 x 25

    Incline cable Flyes
    30 x 20
    40 x 15

    tricep pulldowns
    150 x 10
    150 x 10
    130 x 10
    110 x 15
    90 x 20 All sets up to here were with a slightly bent vbar
    60 x 50
    50 x 50 Reverse grip Pulldowns with straight bar

    cardio was 9 minutes starting at 5mph for 3 mins then 6 for 3 mins 7 for 3mins
    burned a good amount of calories however too much fast twitch b4 workout makes cardio a bitch.

    tommorows legs

  18. already did legs after class today...
    3 x 5 on squats put my max in at 345

    225 x 5
    260 x 5
    295 x 5
    185 x 20
    All were not to difficult and had reps in the tank. went deep enough for each.

    Leg Extentions
    110 x 20
    150 x 15
    190 x 12
    210 x 10
    230 x 7

    Calf Raises
    155 x 15
    175 x 15
    195 x 15

    Hamstring Curls
    100 x 10
    110 x 10
    140 x 1 lol i was exahusted

    tommorow is off day **** load of classes.

  19. Deadlifted today wasnt really feelin it till i hit my first set t hen my form straighted out.. taking shoes off helped ALOT!

    315 x 3
    355 x 3
    400 x 2 could have tried for a 3rd but didnt wanna pull anything so played it safe.

    High Cable Pulls/Low Cabll Pulls/ Straight arm ez bar pulldown
    all were 15-25 reps it was pretty much cardio and light weight back workout.

    Did some abs and curls just for a pump thats it.

    Excited about deadlifts going up 425 x 1 is the highest i gotta do this next week then deload i MIGHT run another cycle b4 maxing depending on how 425 feels for 1.

    Tommorow trying to hit push Press if im not too sore lol

  20. I'd like to see how this goes good luck

  21. thanks for the goodluck ibigboy

    today was Push Press, i use it instead of military press i feel its better.

    145 x 5
    165 x 5
    185 x 5 (PR for 5 rep)

    Arnold Press
    60 x 10
    60 x 8
    60 x 8

    went up from using the 55s didnt loose many reps.

    Upright Row machine
    75 x 15
    95 x 12
    110 x 9

    Rear rotator cuff flyes
    3 x 15 with 15 pound DBs

    Biceps did 1 strip set with 95 pounds used five 5 pound weights on each side. cant remember the numbers forearms hurt so i didnt do anything else. abs were still sore. got to hit the cardio again. but im still gettin lean cuz i cleaned up the diet big time.

    Sunday bench will be 3 x 5, Military Press and Squat for the upcoming week is 3 x 3 and Deadlift is 5/3/1

  22. fri and saturday off. benched today didnt feel that great

    warmed up
    45 x 20
    135 x 5
    170 x 5
    200 x 5
    225 x 4 i was really happy with this felt maybe a little over training coming, im strating to drop the shoulder day out. because its causing OT...or certainly going light and dropping push press... I could get this 5 easy is i was feeelin the bench today.

    Reverse Grip Smith Machine
    250 x 5
    225 x 10
    185 x 15

    i was going for 8/5/3 but i did a dropset cuz it felt uncomfortable i need a new lift to replace this.

    Decline Chest Press 135,Incline Chest Press 135, Flat dumbell bench 50 pound dumbells
    i superseted everyone of these had a good sweat and good pump

    Single cable tricep pulldowns on this new machine had the best tricep pump i ever had.

    Tommorow im doing Legs and a circuit training or maybe just circuit training.

  23. Squats
    245 x 3
    275 x 3
    315 x 3
    225 x 20 legs literally almost collapsed after this

    im really loving squats my depth is at an all time best im getting real low almost below paralell by anyones deffinition

    Hamstring Curls
    100 x 10
    100 x 10
    110 x 10

    Leg Extentions
    190 x 10
    230 x 10
    250 x 8

    Calf Raises
    4 x 20 155

    Doing a circuit training cardio tommorow probably. Also looking to get cytogainer shakes. i think im going to start going 3 cytogainer shakes a day (2 serviings with milk broke into 3 shakes) and have 3 meals.. and see how it that feels. With school and studying and work i got little time to eat. anyways tommorow cardio and then Wednesday deadlifts 5/3/1 day

  24. for my cardio i did this..
    Romanian Deads
    Power Cleans
    barbell rows
    Push Press
    Front squat
    back squat
    good morning

    all with 95 pounds. 6 reps each with no rest between didnt even drop the bar then took a 90 sec rest did 5 reps each all the way till i got to 1. missed the back squat and good morning on the last set and forgot push press in 2 sets lol... not bad i found it on tnation then rode the bike for 10. IDK if i should heavy deadlift tommorow, i feel like a deload week is needed.

  25. ok so got my jacked today and new protien was suppose to deadlift today, did circuit training cardio yesterday which ****ING SUCKS! cuz my lower back and hamstirings stayed sore but i did deads anyway.

    335 x 5 was so easy perfect form no straps felt amazing
    380 x 3 strapped cuz i was still sore usually dont strap till last set
    425 x FAILED,I KNOW i can get this i struggled near lockout just above knees, lower back was just burned out by this point.

    High face pulls
    80 x 15
    80 x 15
    105 x 10
    105 x 10

    Stiff arm ez bar pulldowns
    55 x 15
    65 x 15
    75 x 15

    Low Rope Pulls
    75 x 10
    85 x 10
    105 x 10
    105 x 10

    Barbell Curls
    115 x 6
    125 x 6

    Cable Curls
    90 x 15

    i was so mad i missed my deadlift at 425 really pissed but i know its because my back was burned out i wanna try 455 soon the highest ive pulled ever is 435 i feel like 455 is a possibility but i dont wanna sike myself out after missing 425.

    gonna take a couple days off and replace some lifts.
    Reverse Grip bench with weighted dips 8,5,3 reps will stay
    Deadlift max set up ??? no idea how to do this. what intervals i wanna go in
    leg day is fine so far.
    Im not doing a day for shoulders- push press hurts my wrist, going heavy for shoulders and bench will not be smart i think im doing good on bench because off the lightened work load..

    might do arnold press, lateral cable raises and upright rows .. maybe a shoulders and bicep day? or just add shoulder work with chest day?

  26. 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

  27. 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

  28. didnt post my last deadlift workout it sucked.

  29. 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.

    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

  30. 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

    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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