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

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    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

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    2-24-12

    Feeling near 100%...

    squats 95x5x5
    overhead press 65x5x5
    overhead rope pull downs 40x12x4
    pull downs 30x10x4
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    It looks like your assistence work is everywhere, do you have a basic template you follow?
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    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!
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    Is your goal strength or bodybuilding?
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    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
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    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
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    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.
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    2-27-12

    bench 115x5x5
    incline bench 95x5,10,10,10
    overhead rope pull downs 40x12x3,45x8,35x12
    knee-ups 15x4
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    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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    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.
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    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
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    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
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    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
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    thanks, i'll split it up to m/w/f !
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    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...
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    3-5-12
    wt 185

    day one

    Squat A 95x5,105x5,115x5
    leg press 90x10x3
    RDL 60x10x3
    knee-ups 15x3
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    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
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    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
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    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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    3-13-12

    Squat B 105x3,115x3,125x3
    RDL 65x10x3
    Leg Press 90x10,110x10x3
    Knee-ups 15x4
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    3-15-12

    Day 3 of starting LG/IF

    Bench B - 125x3,4 chin-ups,135x3,3 chin-ups,145x5
    Incline DBs - 35sx10x3
    BB rows 95x10x3
    Pull-downs 40x50,30x50
    Facepulls 40x30 to 30x20 (no rest)
    BB complex (65lb) squats, RDLs, rows, jump shrugs x 10 x 3
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    3-16-12

    Day 4 of LG/IF...stomach likes to grumble a lot

    Dead-lifts 145x3,155x3,165x5
    Good mornings 65x10x4
    Legpress 110x10x4
    Leg raises 15x4
    Hammerhead curls 25x10x4
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    3-19-12

    Made it thru weekend without eating before noon.

    My shoulder strength has surprised me...

    Overhead Press B 75x3,80x3,85x10
    overhead rope pull downs 60x8x3
    dips 8,8,6
    lat machine pulldowns 30x50,40x50,40x20 to 30x30
    BB rows 95 x 10 x 3

    BB complex (65lb) squats, dl, rdl, shrugs x 8,9,10
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    3-20-12

    Squats C - 115x5,125x3,130x5
    RDL 65x10,75x10x3
    Leg Press 110x10x4
    Knee raises 15x4
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    Quote Originally Posted by dlew308
    3-19-12

    Made it thru weekend without eating before noon.

    My shoulder strength has surprised me...

    Overhead Press B 75x3,80x3,85x10
    overhead rope pull downs 60x8x3
    dips 8,8,6
    lat machine pulldowns 30x50,40x50,40x20 to 30x30
    BB rows 95 x 10 x 3

    BB complex (65lb) squats, dl, rdl, shrugs x 8,9,10
    Wait so for the lat pull down you do 30 reps 50 times a total of 1500 pull downs then how long after until you do the 40x50?
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    Quote Originally Posted by liljohn View Post
    Wait so for the lat pull down you do 30 reps 50 times a total of 1500 pull downs then how long after until you do the 40x50?
    30lbs x 50reps
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    Thanx man Im just starting working out actually havnt started yet but I was told that it ment reps by sets thanx
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    good luck ^_^
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    3-23-12

    A very tiring workout
    dead-lift C 135x5,155x3,170x5
    good mornings 65x10x4
    lunges 90x6x3
    knee-ups 15x4
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    3-26-12
    wt 185

    Overhead Press 70x5,80x3,90x6
    Overhead tri pulls 60x8x2,65x8
    Dips 6,6,6
    Lat machine pulldown 30x50x2,40x30 to 30x20
    bb rows 95x10x3
    bb complex (65) squats, rdl, rows, shrugs x 10 x 3
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    3-27-12

    squats D 85x5,90x5,100x5
    RDLs 65x10,75x10x3
    leg press 110x10x4
    knee raises 15x4
    seated hammerhead curls 25sx10x4
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    3-28-12

    Bench - D - 95x5,105x5,110x5
    DB press - 40sx10x4
    BB rows - 95x10x3
    Straight-Arm Pulldown - 30x50,40x50,40x21 to 30x29

    3-30-12
    wt 183

    Deadlift - D - 110x5,120x5,125x5
    Good mornings - 65x10x4
    Leg press 90x10x4
    BB complex (65lbs) squats, RDL, rows, shrugs x 10 x 3
    hanging knee-ups 15x2
    Planks 30sx2
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    4-2-12

    This is the end of 1 cycle...I'll be starting it up again next monday.

    Overheard Press - D - 60x5,65x5,70x5
    Overheard Rope Pulls - 60x8x3
    Dips 8x3
    Straight-Arm Pulldowns - 40x50,40x20 to 30x30, 30x50
    BB rows 95x10x3

    BB complex (65lbs) squats, RDLs, rows, shrugs x 10 x 3
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    4-3-12

    Change of plans. Started new cycle today.

    Squat - A - 110x5,115x5,125x10
    RDL - 65x10,75x10x2
    Leg Press - 90 x 10 x 4
    Knee Raises 15x4
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    4-5-12

    Bench -A - 120x5,130x5,135x5
    DB Press 45s x 10 x 4
    BB rows 95 x 10, 105 x 10 x 2
    Straight-arm Pulldowns 40x10-35x10-30x20,30x25,25x50
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    4-9-12

    Was off Friday, did some light barbell complexes at home. Light cardio last night.

    Dead-Lifts - A - 145x5,155x5,165x5
    Good Mornings - 65x10x4
    Leg Press 90x10x4
    Knee Raises - 15x4
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    4-10-12

    Overhead Press - A - 75x5,80x5,85x5
    Straight-arm Pulldowns - 30x50, 40x50, 40x20 to 30x30
    Overheard Rope Pulls - 40x10,50x8x2
    BB Rows - 95x10x3
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    how are things coming along?
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    Fat loss wise, am still the same. Strength wise, increasing at a good pace. I am sore but it's a good sore from doing deads yesterday.


    Quote Originally Posted by SweetLou321 View Post
    how are things coming along?
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