Old dog, new tricks....Wendler 5-3-1 Log

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  1. 12-2-11

    squats 95x5x2,115x5,135x5,155x5
    overhead press 65x5x2,95x5x3
    db lat raises 20sx10x4
    rope facepulls 50x10x4


  2. 12-5-11

    I've gained muscle, wasn't quite my goal but ^_^

    bench press 95x5x2,115x5,135x5,155x2
    incline db press 40sx10x4
    incline db flies 40sx10x4
    overhead rope pull downs 40x12x2,45x12x2
    15mins cardio
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  3. 12-7-11

    deadlifts - 115x5x2,135x5,155x5,175x5,195x 5
    bent over bb rows (underhand grip) 95x5x4
    lat downs 100x10,110x8,120x6,130x4,170x1
    bb preacher curls 50x10x2,50x6x2,60x4
    knee raises 10x4

  4. 12-9-11

    wt 178
    Not sure why I gained 5lbs in a week, I mostly have carbs on work out days and stop at dinner.

    Finally squatting ~my weight

    squats 95x5,115x5,135x5,155x5,175x5
    overhead presses 65x5,85x5,105x5x3
    lat raises 20sx10x4
    front raise 10sx10
    rope face pulls 50x10x4

  5. Quote Originally Posted by dlew308 View Post
    12-9-11

    wt 178
    Not sure why I gained 5lbs in a week, I mostly have carbs on work out days and stop at dinner.

    Finally squatting ~my weight

    squats 95x5,115x5,135x5,155x5,175x5
    overhead presses 65x5,85x5,105x5x3
    lat raises 20sx10x4
    front raise 10sx10
    rope face pulls 50x10x4
    Good job on the squats, looks like your deadlift is going up too? Nice work.
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  6. Thanks! My only problem is my chest, it does so poorly in terms of moving up.

  7. 12-12-11

    bench press 95x5x2,115x5,135x5,155x5
    db flies 40sx10x4
    db press 40sx10
    incline db press 40sx10x3
    overhead rope pull downs 40x12,50x10,60x6,50x8

  8. 12-14-11

    deadlifts - 135x5,155x5,175x5,195x5,205x5
    bent over bb rows (underhand grip) 95x5x4
    lat downs 100x10,110x8,120x6,130x4
    bb curls 50x10,60x8,60x6,50x8

    12-16-11
    Still sore from Weds...

    45mins cardio

  9. 12-19-11

    1hr cardio

  10. 1/23/12
    wt 180

    I am back to lifting weights. Did some random cardio over the holidays.
    Took it light to ease back into it.

    bench press 115x5x5
    inclince bench 95x5x5
    overhead rope pull downs 30x12,40x12x4
    knee-ups 10x4

  11. 1/25/12

    dead-lifts - 135x5x5
    bb rows - 95x5x5
    one arm db preacher curls - 25x6x4
    facepulls - 40x10,50x10x3
    chin-ups x2

  12. 1/27/12
    hams are still pretty sore

    squats 95x5x5
    overhead presses 65x5x5
    pull-ups 2x3
    knee-ups 10x4

  13. 2-1-12

    dead-lifts 135x5x5
    bent over rows 95x5x5
    bb preacher curls 40x12x3,50x8
    lat pull-downs 100x10x3,100x8
    planks 30sx3

  14. 2/3/12

    squats 95x5x4,115x5x1
    overhead presses 65x5x5
    db lat raises 10sx5x1,20sx5x4
    pull-ups 2x3
    planks 30sx3

  15. 2-6-12

    bench press 115x5x5
    incline bench 95x5x5
    overhead rope pull downs 40x12x4
    pull-ups 2x3
    knee-ups 10x4

    2-7-12

    35 mins cardio (elip)

  16. Came down with flu after working out on the 8th...finally back at the gym but not fully recovered...

    2-21-12

    bench press 95x5x5
    overhead pull-downs 40x12x5
    knee-ups 15x4

    2-22-12

    dead-lifts 95x5x5
    bent over rows 95x5x5
    bb curls 45x10x3,55x6

  17. 2-24-12

    Feeling near 100%...

    squats 95x5x5
    overhead press 65x5x5
    overhead rope pull downs 40x12x4
    pull downs 30x10x4

  18. It looks like your assistence work is everywhere, do you have a basic template you follow?

  19. my basic template is mondays: chest/tri , weds: back/biceps fri: legs/shoulders
    As I was just getting back into the flow, I came down with the flu and am trying to get back to normal again then start back into a better routine. I'm open to suggestions tho!

  20. Is your goal strength or bodybuilding?

  21. fat loss but keeping what the muscle I have....I was once a blob at 206 and went down to 170 in a year but that shrank me down muscle wise too. Now I'm in the low 180s but probably over 20% BF

  22. Ok, so id not follow a bodybuilding split then
    Id go with the basic 5/3/1 split with 2-3 assistence lifts, I forget the name.

    mon-Squat
    Squat 5/3/1 no extra reps only the min reps
    Hamstring/Lower back work-3-4 sets 8-12
    Unilateral Quad work-2-3 sets 8-12
    Abs-3-4 sets 10-20

    tues-Bench
    Bench 5/3/1 no extra reps+Chins, chins inbetween every set
    Db Work-2-3 sets 8-20
    Row work-3-4 sets 6-12
    Tris+Upper back-2-3 sets aim for about 50 reps total of each

    thrus-Deadlift
    Deadlift 5/3/1 no extra reps
    Unilateral Quad work-2-3 sets 8-12
    Hamstring Lower Back work-3-4 sets 8-12
    Abs-3-4 sets 10-20

    fri-Standing oh press
    SOHP 5/3/1 no extra reps+Chins, chins inbetween every set
    Dips or heavy tris work-2-3 sets 6-20
    Row work-3-4 sets 6-12
    Tris+Upper Back-2-3 sets 50 reps total of each

    Then I would start doing conditioning 1 time a week for a week or two, then 2 times, then 3 times then eventually 4-5 times a week. And by that I mean barbell complexs, hill sprints, prowler pushes, ect. No extra reps will be attempted while your main goal is improving conditioning and losing fat. Also this template is focusing on what Im assuming are you weak points. You can correct me here but arnt most ppls weak points back, tris, hams, gluts, abs for the main lifts? lol. Good luck

  23. Did you mean the Wendler 5/3/1 <g>? I'll give it a try, my weak points are chest, arms. I did well on the SL 5x5 program except the chest gains were very slow and the squats I eventually peaked after awhile.

  24. 2-27-12

    bench 115x5x5
    incline bench 95x5,10,10,10
    overhead rope pull downs 40x12x3,45x8,35x12
    knee-ups 15x4

  25. Quote Originally Posted by dlew308 View Post
    Did you mean the Wendler 5/3/1 <g>? I'll give it a try, my weak points are chest, arms. I did well on the SL 5x5 program except the chest gains were very slow and the squats I eventually peaked after awhile.
    Well see by weak points i mean weak points in your main lifts not muscle wise. However building your pecs can be done with various db presses and dips. However they dont play nearly as much of a roll in increasing your bench and oh press. 5/3/1 was originally of program for strength so I tend to approach my recommendations that way.
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