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

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  1. Professional Member
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    Nice man, I check in from time to time. Keep it up.

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


    thanks for the support
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    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
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    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
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    5-11-12

    Overhead Press - A - 75x5,80x5,85x5
    Overheard Rope Pulls - 40X10X4
    Straight-arm Pulldowns - 30x50, 40x20 - 30x30, 30x50
    BB Rows - 95x10x3
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    5-14
    3 miles bike riding

    5-15
    Squats - B - 115x3,125x3,135x5
    RDLs 65x10x3
    Leg Press 65x10x3
    Knee Ups 15x4
    Hammerhead Curls 25sx10x3
  8. Senior Member
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    5-16
    2 miles biking

    5-17
    bench - b - 130x3,135x3,150x3
    bb rows 95x10x3
    incline bench 70x10x3
    straight arm pulldowns 30x50x3
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    5-18-12
    DL's - B - 155x3,165x3,175x3
    RDLs 65x10,75x10x3
    Leg Press 90x10x4
    Leg Raises 15x4

    5-19-12
    3 miles bike
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    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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    5-24
    3 miles bike

    5-28
    2 miles, bike springs

    5-29
    squats - C - 115x5,125x3,145x1
    RDLs 65x10x3
    leg press 90x10x3
    knee raises 15x10x4
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    5-30-12
    Bench - C - 130x5, 145x3, 160x1
    Incline DB press - 45sx10x3
    Kroc rows - 45sx15,10,8
    Straight-arm pulldowns 30x50x3
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    5-31-12
    2 miles bike - sprints 1/8 mile at a time

    6-1-12
    Felt strong doing the DLs
    DL - C - 145x5,165x3,185x3
    RDLs - 65x10,75x10x3
    Squats 95x10x3
    Ab crunch machine - 60x15x4
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    Nice log. Following along.
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    6-4-12

    Overhead Press - C - 75x5,85x3,95x3
    DB lat raises 20sx10x4
    kroc rows 45sx10x3
    Overheard Rope Pulls 50x15x2,x10x7
    face pulls 50x10x3

    cardio tonight
  16. Senior Member
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    6-5-12
    Go Kings Go

    Squats - D - 95x5,105x5,110x5
    RDLs 65x10x3
    Leg Raises 15x10x4
    Stationary Bike HIIT 15mins
  17. Senior Member
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    6-7-12
    In vacation mode...off to Hawaii soon

    Bench - D - 100x5,105x5,110x5
    Kroc Rows 45sx10x3
    Straight Arm Pulldowns 30x50,40x30 to 30x20,30x50
  18. Senior Member
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    6-25-12

    Back from vacation and time off from allergies upon returning...
    Took it easy today, else I'll be too sore to walk tomorrow.

    Squats A (160 max) 120x5,130x5,135x5
    RDLs 45sx10x2,65sx10x2
    Knee raises 15x10x4
  19. Senior Member
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    6-26-12

    major DOMS in legs...

    Bench A (max 165) 120x5,130x5,140x5
    Kroc rows 40sx10x3
    Overheard Rope Pulls 40x10x3
    Hammerhead curls 25sx10x3
  20. Senior Member
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    6-28-12
    wt 183

    Major DOMS from monday still...

    Dead Lift (170max) 130x5,135x5,140x5
    Leg Press 90x10x3
    Knee Raises 15x10x4
  21. Senior Member
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    6-29-12

    Overhead Press - A - (105max) 80x5,85x5,95x5)
    DB Lat Raises 20sx10x3
    Kroc Rows 45sx10x3
    Straight Arm Pulldowns 30x50x3
  22. Senior Member
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    7-2-12

    Ran into someone doing SL5x5, impressive results.

    Squats - B - 120x3,135x3,145x5
    RDLs - 65sx10x3
    Leg Press - 90x10x3
    Knee Raises - 15x10x4
  23. Senior Member
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    7-3-12

    Bench - B - 130x3,140x3,150x3
    DB presses - 45s10x3
    Kroc rows - 45sx10x3
    Overheard Rope Pulls 40x10x4
  24. Senior Member
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    7-5-12

    DL - B - 135x3,145x3,155x5
    RDLS 65x10x3
    Squats 65x10x3
    Knee Raises 15x4
  25. Senior Member
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    Quote Originally Posted by dlew308 View Post
    7-5-12

    DL - B - 135x3,145x3,155x5
    RDLS 65x10x3
    Squats 65x10x3
    Knee Raises 15x10x4
    Howcome you're only doing the minimum reps for your 3'rd sets? I think it's intrinsic to 531 to go balls out on that set, for a few
    reasons, not least of which is it allows you to track your progress by calculating your 1 rep max. When I say balls out of course I
    don't mean knock yourself out, you're not supposed to go to failure, but 1 or 2 reps shy of that point.
  26. Senior Member
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    I tend to forget.
    I did do 5 on my last DL set, I didn't feel like I could push much more without hurting myself.
    I need some diet help if you have some advice


    Quote Originally Posted by compudog View Post
    Howcome you're only doing the minimum reps for your 3'rd sets? I think it's intrinsic to 531 to go balls out on that set, for a few
    reasons, not least of which is it allows you to track your progress by calculating your 1 rep max. When I say balls out of course I
    don't mean knock yourself out, you're not supposed to go to failure, but 1 or 2 reps shy of that point.
  27. New Member
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    Quote Originally Posted by dlew308 View Post
    I need some diet help if you have some advice
    What exactly do you need help with? I'd be happy to help get you on the right track if you give me an idea of what your struggling with.
  28. Senior Member
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    A diet plan that goes along with 5/3/1. I am trying to slim down my BF which is ~20% range.
    I tend to get stuck at a weight and stay there or slowly creep up.

    Quote Originally Posted by N.Woods Giant View Post
    What exactly do you need help with? I'd be happy to help get you on the right track if you give me an idea of what your struggling with.
  29. Senior Member
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    7-6-12

    Will add cardio next week.

    Overhead Press - B - 85x3,90x3,95x8
    DB Lat Raises - 20sx10x4
    Straight Arm Pulldowns 30x50,40x50,30x50
    Hammerhead Curls - 30sx10x4
  30. Senior Member
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    Quote Originally Posted by dlew308 View Post
    I tend to forget.
    I did do 5 on my last DL set, I didn't feel like I could push much more without hurting myself.
    I need some diet help if you have some advice
    Sure no problem. The most basic diet is 40/40/20. It's a scheme for dividing up your calorie intake so you get 40% calories from protein, 40% from carbohydrates, and 20% from fats.

    To implement it you need to write down everything you eat for a few days, and total up your carbs, protein and fats, and see where your at, and therefore what you need to change to get to 40/40/20.

    A secondary goal is to avoid processed foods as much as you can.

    So once you get your totals figured out, what you'll do is create a meal plan for yourself, and at that time you can set your calorie total. For a person your height to trim down you'll probably want to be in the 1800-2000 calorie/day range. That aught to drop 1-2 lb/week.

    The bonus is, once you get your protein-carb ratio right you'll start adding muscle more quickly, and your fat loss will accelerate too.

    It's not as much work as it sounds like. Once you do the initial work of tracking your food for a week or so and get familiar with basic meal plans, it'll become mostly automatic.
  31. Senior Member
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    7-9-12

    Squats - C - 120x5,135x3,150x5
    RDLs 65x10x4
    Leg Press 90x10x3
    Leg Raises 15x4
  32. Senior Member
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    7-10-12

    Bench - C - 125x5,140x3,155x5
    Kroc rows 50x10x3
    dumbbell tricep extension 50x10x3
    cardio 15mins
  33. Senior Member
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    7-12-12

    DL - C - 130x5,145x3,160x8
    RDLs 65x10x4
    Squats 95x10x3
    Knee Raises 15x4
  34. Senior Member
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    Quote Originally Posted by dlew308 View Post
    7-12-12

    DL - C - 130x5,145x3,160x8
    RDLs 65x10x4
    Squats 95x10x3
    Knee Raises 15x4
    Looking good, that puts your 1 rep max at about 200. I like your choice of assistance exercises here too, you should be able to make good progress that way. Cheers!

    P.S. Here's a link to a 1RM calculator, just in case you're not familiar.

    http://www.exrx.net/Calculators/OneRepMax.html
  35. Senior Member
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    Thanks!

    After deloading next week, should I add 10lbs or change it to my new 1RM?


    Quote Originally Posted by compudog View Post
    Looking good, that puts your 1 rep max at about 200. I like your choice of assistance exercises here too, you should be able to make good progress that way. Cheers!

    P.S. Here's a link to a 1RM calculator, just in case you're not familiar.

    http://www.exrx.net/Calculators/OneRepMax.html
  36. Senior Member
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    Quote Originally Posted by dlew308 View Post
    Thanks!

    After deloading next week, should I add 10lbs or change it to my new 1RM?
    Personally I would just add the 10 lb and carry on as normal. Part of the idea of 531 is that you never actually lift at your 1RM, by staying below that level of effort a lifter can continue to make steady progress, but of course it's up to you.
  37. Senior Member
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    7-13-12
    wt 187

    happy friday 13th!

    OH - C - 80x5,90x3,100x5
    DB Lat Raises - 25sx10x4
    Kroc Rows - 55sx10x3
    cardio - 28mins
  38. Advanced Member
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    Per Wendler: don't add 10 pounds to your lower body lifts. Rather, Add 10 pounds to your 1rm and then calculate your new lifts from there. For OHP and FBP add only 5 pounds.

    Keep it going!!
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    7-16-12

    Deloading week...

    Squats - D - 95x5, 100x5, 110x5
    RDLs 65x10x3
    Knee Raises 15x4
    Cardio 28mins
  40. Senior Member
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    7-17-12

    Bench - D - 100x5,105x5,110x5
    Kroc Rows - -55x10x3
    Overhead Rope Pulls 50x10x4
    cardio - 15 mins
  

  
 

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