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

dlew308

dlew308

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A little background. I have a few old logs on the site, the last one I sorta faded away after doing SL5x5 for awhile.
Back in June, I was around 186lbs...I had slowly drifted upward from my low of 170 a couple of years ago. I went on the Dukan diet for a month and went down to 172lbs. I tired of stage 2, alternating between lean meats one day, and lean meats/veggies the next, I switched to the slow carb diet, but really just did low carbs and a refeed once a week. I felt this was easier to do since I like to lift weights. I started back on the SL5x5 in July and recently stopped after getting sick a couple of weeks ago. I just turned 37..ack...and still want to drop my BF lower. The last measurement I had done at the gym, he said it was 20%. 6', 172lbs @ 20% seemed kinda high to me, but I'll keep at it until my little gut vanishes :D I was shaking after the barbell complex. I was too out of breath to do cat vomits, I gave up after 2 sets of 8-10s. Will finish them tonight.


9-23-11
Gym scale - 176lbs

Squats A - warm up sets, 95x5,105x5,115x5

Squats - 65x10x3
Barbell Complex - warm up set, dl 95x5, rdl 95x5, rows 95x5, shrugs 95x5 X 3
Cat Vomits x 2
Pull-ups 1,1,1(4s down)
 
dlew308

dlew308

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9-26-11

Bench A - warm up sets, 115x5,125x5,135x5
bench 65x10x4
tripcep presses (cable) 30x10,35x12,40x10x2
wide pull-ups x2
Barbell Complex - warm up set, dl 95x5, rdl 95x5, rows 95x5, shrugs 95x5 X 4 (90s rest)
cat vomits tonight
 
dlew308

dlew308

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9-28-11

Deadlift - A - warmups, 135x5,145x5,155x5
barbell rows 65 x 15,15,15,11
chin-ups x2x4
leg raises x10x4
Barbell Complex - frt sqts, dl, rdl, shrugs 65x5 X 3

Didn't seem like much but I am wiped out...
 
dlew308

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I finally bought a new scale...it has BIA to do bf% for normal or athlete types, taken with a grain of salt

9-30-11
wt 173

Overhead Press (standing) - A - warmups, 70x5,75x5,80x5
Seated db press - 30x10,10,10,6
db lat raises - 15x10x4
preacher bb curls 40x10x4
Barbell Complex - warm up set, frt sqt, dl, rdl, shrugs 95x5 X3 (90s rest)
pull-ups 2x2
 
dlew308

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10-3-11
Carb refeed Saturday

Squats B - warm up sets, 105x3,115x3,125x3

Squats - 65x10x5
Seated Leg Curls - 60x6,10,8,50x10,10
Leg Raises 10x3
Barbell Complex - warm up set, fr sqts, dl, rdl, rows 95x5 x 3 (90s rest)
 
dlew308

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10-5-11
Rainy day in L.A. today...
No barbell complex today, resting sore legs still...

Bench B - warm up sets, 125x3,135x3,145x3
db incline flies - 25sx10,10,10,12
incline bench - 65x10x4
dips 3,3,3,3
triceps extensions (cable) 30x10,35x12,12,8
cable low row - 60x10x2
 
dlew308

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10-7-11

Deadlift - B - 145x3,155x3,165x3
bentover rows 65x15x4
lat pull-downs 60x15,70x15,10,10
hanging leg raises x15,15,15,10
 
dlew308

dlew308

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10-11-11

Missed yesterday due to allergies

Overhead Press (standing) - B - warmups, 75x3,80x3,85x3
Seated db press - 35sx10,10,10,7
rear delt station - 15sx10x4
preacher db curls 25sx10,10,6,6
face pulls 80x10,12,12,12
Barbell Complex - warm up set, dl, rdl, rows, shrugs 85x5 X3 (90s rest)
 
dlew308

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10-12-11
I'll probably change to a different workout after this cycle is up. I started with my 1 max too low.

Squats C - warm up sets, 115x5,125x3,130x1
squats 70x10x5
good mornings 65x10x3
planks 30sx3
21mins cardio (bike) - 6.67 miles
 
dlew308

dlew308

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10-14-11
wt 177

I can tell my arms are bigger. I think I'm still losing some fat from legs. Seems my stomach fat wants to be last to go....

Trembling long after the workout.

Bench C - warm up sets, 115x5,135x3,150x3
db flies - 30sx12x4
incline bench - 65x10x4
overhead rope pull downs 30x20,40x12,12,10
23mins cardio (elip)
 
dlew308

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10-17-11
Arms/Chest still sore from friday, quite unusual for doms to last so long.

Deadlift C - 135x5,155x3,170x3
bentover rows 65x15x4
hanging leg raises 4x15
lat pull-downs 60x15x4
 
dlew308

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10-19-11
My arms were painfully pumped from doing drag curls, no idea why...

Overhead Press (standing) - C - warmups, 70x5,80x3,90x6
Seated db press - 35sx10x4
rear delt station - 15sx10x4
drag curls 50x10x4
face pulls 60x10,10,7,50x10
15mins cardio (elip)
 
dlew308

dlew308

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10-21-11
wt 173

Squats D - warm up sets, 85x5,90x5,100x5
squats 60x10x4
RDLs 65x10x4
planks 30sx3
25mins cardio (elip)
 
dlew308

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10-24-11

Flat benches were in full use today, guess it's a monday thing...

Bench - D - 95x5, 105x5, 110x5 (on incline)
Incline db flies (lowest setting) 25sx4x12
overhead rope pull downs 40x4x12
25 mins cardio (elip)
 
dlew308

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10-26-11

Deadlift D - 110x5,120x5,125x5
bentover rows 65x15x4
hanging leg raises 4x15
lat pull-downs 60x15x4
close grip pull-downs 100x5x4
 
dlew308

dlew308

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10-28-11
wt 174lbs

Overhead Press (standing) - D - 60x5,65x5,70x5
Seated db press - 35sx12,12,10,10
drag curls 40x12,65x6x3
face pulls 60x10x4
27mins cardio (elip)
 
dlew308

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11-1-11

I'm heading on vacation next week, just maintaining until I am back.

bench
incline bb - 95x5,115x5,135xs5
incline db - 35s x 12,12,8,8
overhead rope pull downs 40x4x12
cardio (elip) 27mins
 
dlew308

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11-2-11

I tried a sample of Nuke. Didn't do anything like Purple Wraath etc...(11-3: altho my arms are feeling more swollen)

Single arm db rows - 35x10x4
Deadlifts - 95x5x3, 115x5, 135x5x2
BB shrugs - 115x10x4
BB curls - 40x15,65x6x3
wide pull-ups 3x2
cardio (elip) 15mins
 
dlew308

dlew308

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11-4-11

Overhead Press (standing) 65x5,95x5x3
Front squats 95x5x4
Hack Squat machine 90x6x4
db lat raise 10sx15x4
db front raise 10sx10x4
ab machine 80x15,90x15,100x10,90x15
 
dlew308

dlew308

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11-6-11

@ home
light (50lb) power cleans
ab work


11-7-11

hammer strength wide bench 90x10x2,140x5x3
incline bench 95x5x3,65x10
overhead rope pull downs 40x3x15,50x8
cardio (elip) 30mins
 
dlew308

dlew308

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Back from vacation....I envy east coasters now with the Caribbean so close by ^_^
Calves were sore from all the walking on soft sand , heavenly

I worked out once on vacation :D

11-21-11
wt 174

incline db presses 40sx12,12,10
incline db flies 40sx6x3
bench press 95sx5x3
overhead rope pull downs 30x12,35x12x2,40x12
cardio 28.5 mins (elip)
 
dlew308

dlew308

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11-23-11
I'll start a new routine after the holidays...
Some foolio was hogging the squat box doing ab exercises.

1 arm db row 35sx10x4
1 arm db preacher curls 25sx6,10,6,6
deadlifts 95x5x2,115x5,135x5x2
lat pulldowns 50x20,70x12,90x10x2
 
dlew308

dlew308

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11-25-11

wt 173
squats 95x5x2,115x5x5
overhead press 65x5x2,85x5,95x5
lat raises 15sx12x4
knee raises 10x4
rope face pulls 50x10x4
 
dlew308

dlew308

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11-29-11

Tweaked something in my forearm from doing flies...

incline bench 95x5,115x5,135x3
flat bench 135x5x3
db flies 30sx10x4
overhead rope pull downs 40x12
cardio 20mins
 
dlew308

dlew308

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11-30-11

deadlifts - 95x5x2,115x5,135x5,185x5,205x2
bb rows - 65x10x2,75x10x2
lat pulldown - 100x10x4
bb drag curls - 50x10x2,x6
 
dlew308

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12-2-11

squats 95x5x2,115x5,135x5,155x5
overhead press 65x5x2,95x5x3
db lat raises 20sx10x4
rope facepulls 50x10x4
 
dlew308

dlew308

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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
 
dlew308

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12-7-11

deadlifts - 115x5x2,135x5,155x5,175x5,195x5
bent over bb rows (underhand grip) 95x5x4
lat downs 100x10,110x8,120x6,130x4,170x1
bb preacher curls 50x10x2,50x6x2,60x4
knee raises 10x4
 
dlew308

dlew308

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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
 
compudog

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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.
 
dlew308

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Thanks! My only problem is my chest, it does so poorly in terms of moving up.
 
dlew308

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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
 
dlew308

dlew308

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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
 
dlew308

dlew308

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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
 
dlew308

dlew308

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1/25/12

dead-lifts - 135x5x5
bb rows - 95x5x5
one arm db preacher curls - 25x6x4
facepulls - 40x10,50x10x3
chin-ups x2
 
dlew308

dlew308

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1/27/12
hams are still pretty sore

squats 95x5x5
overhead presses 65x5x5
pull-ups 2x3
knee-ups 10x4
 
dlew308

dlew308

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2-1-12

dead-lifts 135x5x5
bent over rows 95x5x5
bb preacher curls 40x12x3,50x8
lat pull-downs 100x10x3,100x8
planks 30sx3
 
dlew308

dlew308

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2/3/12

squats 95x5x4,115x5x1
overhead presses 65x5x5
db lat raises 10sx5x1,20sx5x4
pull-ups 2x3
planks 30sx3
 
dlew308

dlew308

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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)
 
dlew308

dlew308

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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
 
dlew308

dlew308

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2-24-12

Feeling near 100%...

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

SweetLou321

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It looks like your assistence work is everywhere, do you have a basic template you follow?
 
dlew308

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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!
 
dlew308

dlew308

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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
 

SweetLou321

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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
 
dlew308

dlew308

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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.
 
dlew308

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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
 

SweetLou321

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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.
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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