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

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  1. 3-13-12

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


  2. 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. 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

  4. 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

  5. 3-20-12

    Squats C - 115x5,125x3,130x5
    RDL 65x10,75x10x3
    Leg Press 110x10x4
    Knee raises 15x4
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  6. 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?

  7. 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

  8. Thanx man Im just starting working out actually havnt started yet but I was told that it ment reps by sets thanx

  9. good luck ^_^

  10. 3-23-12

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

  11. 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

  12. 3-27-12

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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. how are things coming along?

  20. 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?

  21. Nice man, I check in from time to time. Keep it up.

  22. Quote Originally Posted by SweetLou321
    Nice man, I check in from time to time. Keep it up.
    What he said ^
  23. Thumbs up


    thanks for the support

  24. 4-12-12

    squats B - 115x3,125x3,135x3
    RDL 75sx10x3
    leg press 90x10x4
    knee raises 15x4

    4-13-12
    wt 180

    I confused myself and did Bench A again...I will be out next week on vacation

    Bench A 120x5,130x5,135x5
    db press 45sx10x4
    bb rows 95x10x3
    straight arm pulldowns 40x30 to 30x20, 30x50x2
    hammerhead curls 25sx10x4

  25. not sure where my post went....
    starting back over after not being able to hit the gym after my vacation....

    5-7-12
    Squat A 110x5,115x5,125x5
    RDLs 65x10x3
    Leg press 95x10x3
    ab machine 90lbsx15x3

    5-8-12

    Bench -A - 120x5,130x5,135x5
    DB Incline Press 35sx10x4
    DB rows 40sx10x3
    Straight-arm Pulldowns 30x50x3

    5-10-12
    Dead-lifts - A - 145x5,155x5,165x5
    good mornings 65x10x3
    leg press 90x10x4
    knee lifts 15x3

  26. 5-11-12

    Overhead Press - A - 75x5,80x5,85x5
    Overheard Rope Pulls - 40X10X4
    Straight-arm Pulldowns - 30x50, 40x20 - 30x30, 30x50
    BB Rows - 95x10x3

  27. 5-14
    3 miles bike riding

    5-15
    Squats - B - 115x3,125x3,135x5
    RDLs 65x10x3
    Leg Press 65x10x3
    Knee Ups 15x4
    Hammerhead Curls 25sx10x3

  28. 5-16
    2 miles biking

    5-17
    bench - b - 130x3,135x3,150x3
    bb rows 95x10x3
    incline bench 70x10x3
    straight arm pulldowns 30x50x3

  29. 5-18-12
    DL's - B - 155x3,165x3,175x3
    RDLs 65x10,75x10x3
    Leg Press 90x10x4
    Leg Raises 15x4

    5-19-12
    3 miles bike

  30. 5-22-12

    I tried to do some kroc rows, went lighter to work on getting a better form down first.

    Overhead Press - B - 80x3,85x3,90x5
    Dips 5,5,5
    Overheard Rope Pulls 50x10x4
    Straight-arm Pulldowns - 30x50x3
    kroc rows 45sx10x3
    http://www.t-nation.com/free_online_.../kroc_rows_101
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