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

[dlew308]

6-29-12

Overhead Press - A - (105max) 80x5,85x5,95x5)
DB Lat Raises 20sx10x3
Kroc Rows 45sx10x3
Straight Arm Pulldowns 30x50x3

[dlew308]

7-2-12

Ran into someone doing SL5x5, impressive results.

Squats - B - 120x3,135x3,145x5
RDLs - 65sx10x3
Leg Press - 90x10x3
Knee Raises - 15x10x4

[dlew308]

7-3-12

Bench - B - 130x3,140x3,150x3
DB presses - 45s10x3
Kroc rows - 45sx10x3
Overheard Rope Pulls 40x10x4

[dlew308]

7-5-12

DL - B - 135x3,145x3,155x5
RDLS 65x10x3
Squats 65x10x3
Knee Raises 15x4

[compudog]

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.

[dlew308]

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

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.

[N.Woods Giant]

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.

[dlew308]

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.

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.

[dlew308]

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

[compudog]

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.

[dlew308]

7-9-12

Squats - C - 120x5,135x3,150x5
RDLs 65x10x4
Leg Press 90x10x3
Leg Raises 15x4

[dlew308]

7-10-12

Bench - C - 125x5,140x3,155x5
Kroc rows 50x10x3
dumbbell tricep extension 50x10x3
cardio 15mins

[dlew308]

7-12-12

DL - C - 130x5,145x3,160x8
RDLs 65x10x4
Squats 95x10x3
Knee Raises 15x4

[compudog]

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

[dlew308]

Thanks!

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

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

[compudog]

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.

[dlew308]

7-13-12
wt 187

happy friday 13th!

OH - C - 80x5,90x3,100x5
DB Lat Raises - 25sx10x4
Kroc Rows - 55sx10x3
cardio - 28mins

[Est1969]

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!!

[dlew308]

7-16-12

Deloading week...

Squats - D - 95x5, 100x5, 110x5
RDLs 65x10x3
Knee Raises 15x4
Cardio 28mins

[dlew308]

7-17-12

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