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

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  1. Thanks! My only problem is my chest, it does so poorly in terms of moving up.


  2. 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
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  3. 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

  4. 12-19-11

    1hr cardio

  5. 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

  6. 1/25/12

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

  7. 1/27/12
    hams are still pretty sore

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

  8. 2-1-12

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

  9. 2/3/12

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

  10. 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)
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  11. 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

  12. 2-24-12

    Feeling near 100%...

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

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

  14. 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!

  15. Is your goal strength or bodybuilding?

  16. 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

  17. 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

  18. 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.

  19. 2-27-12

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

  20. 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.

  21. Quote Originally Posted by SweetLou321 View Post
    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.
    And forgot to mention you should get arm size with all the direct tricep work and the row and chins should be heavy enough and enough total effort to cover your bis. However Id add hammer curls 2 or so times a month at the end of either bench/oh press for more volume.

  22. Would you mind some examples of exercises for:
    Unilateral Quad work
    Db Work

    thanks!

    Is it ok to split m/t/w/f ?

    Quote Originally Posted by SweetLou321 View Post
    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. Next Monday I start anew with 5/3/1

    2-29-12
    dead lifts 115x5x5
    bb rows 95x10x4
    hammer curls 20sx10x4
    chin ups 2x3
    cardio 15mins

  24. Sure I can, and Idk what your have for gym time but you can always do
    m/w/f rotation
    or m/w/f/sat
    or whatever but I would not have 3 days back to back

    mon-Squat
    Squat 5/3/1 no extra reps only the min reps
    Hamstring/Lower back work-3-4 sets 8-12
    RDL, Goodmorning variations, glute ham raises, reverse hypers, hypers
    Unilateral Quad work-2-3 sets 8-12
    Unilateral Leg Press, Bulgarian Split Squats, Lunges, Step Ups
    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
    Incline, Flat presses with either neutral, semi neutral, or pronated grips
    Row work-3-4 sets 6-12
    BB Row, DB row, krok row, cable rows, chest supported rows, pendlay rows
    Tris+Upper back-2-3 sets aim for about 50 reps total of each
    Band/Cable Pushdowns, Face pulls, pullaparts, scar crows, seated db power cleans, shrugs

    thrus-Deadlift
    Deadlift 5/3/1 no extra reps
    Unilateral Quad work-2-3 sets 8-12
    Unilateral leg press, all the other above with added ROM
    Hamstring Lower Back work-3-4 sets 8-12
    All the above
    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
    Dips with bands, chains, weighted, bodyweight, jm press, lockouts, tate press, db presses with bands, banded benches, chain benches
    Row work-3-4 sets 6-12
    All the above
    Tris+Upper Back-2-3 sets 50 reps total of each
    Oh ext, rolling tricep ext, tate press, pushdowns, all the upper back work above

  25. thanks, i'll split it up to m/w/f !

  26. Quote Originally Posted by dlew308 View Post
    thanks, i'll split it up to m/w/f !
    Sounds good, itll just take an extra week or two to get thru the 4 weeks of the mesocycle. Like
    M-Sqaut
    W-Bench
    F-Dead
    M-Press
    W-Squat
    F-Bench
    Ect...

  27. 3-5-12
    wt 185

    day one

    Squat A 95x5,105x5,115x5
    leg press 90x10x3
    RDL 60x10x3
    knee-ups 15x3

  28. 3-7-12

    Hams still sore from RDLs monday, not sure why...

    Bench A - warm up sets, 115x5,125x5,135x5
    DB Flies 35sx10x3
    DB rows 45sx10x3
    pull-downs 40x50,12 30x50
    facepulls 40x20

  29. 3-9-12

    dead-lifts 135x5,145x5,155x5
    good mornings 65x10x4
    hack squats 90x10x3
    knee raises 15x4

    light rounds of barbell complexes
    BB 65lb - squats, RDLs, rows, jump shrugs x 5 x 3

  30. 3-12-12

    Overhead Presses 70x5,75x5,85x5 with 2-3 Chin-Ups between sets
    Overhead pull downs 50x10,60x8x2
    Dips 6x3
    BB Rows 95x10,105x10x2
    Pushdowns 30x50x2,40x50

    DB Complex 35s - squats, RDL, rows, jump shrugs x8x3
  

  
 

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