Taking Wendler’s 5/3/1 for a drive

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  1. Wendler 5/3/1 week 1 day two: squats
    - I was working off a 250 max, but today I achieved a new max of 265 from my 10 reps of 200lbs.
    - I’m happy with that.
    - Slow, steady and no injuries is the goal as I travel to my 300 lb goal
    “I am not where I want to be, but I am not where I used to be”


  2. Subb’d buddy. Glad to see you’re still plugging away at training my friend!
    Psalms 62:1-62:2
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  3. Quote Originally Posted by tyga tyga View Post
    Subb’d buddy. Glad to see you’re still plugging away at training my friend!
    Good to see you as well. I have followed some of your training and family life as well. Have a great week!
    “I am not where I want to be, but I am not where I used to be”
  4. Taking Wendler’s 5/3/1 for a drive


    Shoulder training complete:
    AMRAP: 7 reps at 135lbs
    - Auxiliary work: side db raises, face pulls, rear delt fly machine, smith upright row, 5 sets of 15 at 80 lbs for standing military press
    “I am not where I want to be, but I am not where I used to be”

  5. Tweekt my back a bit on deadlift Friday. Took today and the weekend off. Will pick up week 2 tomorrow and hopefully be able to get deadlifts in by the end of the week
    “I am not where I want to be, but I am not where I used to be”
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  6. That's the worse. Then it seems to take me 2-3 weeks before the weight feels normal again

  7. Quote Originally Posted by kjscatch View Post
    That's the worse. Then it seems to take me 2-3 weeks before the weight feels normal again
    We will see. I’m going to give it a go tomorrow
    “I am not where I want to be, but I am not where I used to be”
  8. Taking Wendler’s 5/3/1 for a drive


    I put my feet against the wall and stretch my hamstrings for 5 minutes 1-2 times a day and that has really helped my lower back from feeling sore. Also including planks preworkout help me a ton recently

  9. Quote Originally Posted by kjscatch View Post
    I put my feet against the wall and stretch my hamstrings for 5 minutes 1-2 times a day and that has really helped my lower back from feeling sore. Also including planks preworkout help me a ton recently
    I think I will try that. I have been thinking I should add planks in to my workout
    “I am not where I want to be, but I am not where I used to be”
  10. Taking Wendler’s 5/3/1 for a drive


    Week 2 started off well: Bench day
    - Bodyweight: 176 (down 5lbs from last week)
    - Back wasn’t to bad. I felt no pain during any of the training today
    - I followed with incline smith bench press, tricep press down, tricep extension with rope, close dumbbell tricep press
    “I am not where I want to be, but I am not where I used to be”

  11. Quote Originally Posted by kjscatch View Post
    I put my feet against the wall and stretch my hamstrings for 5 minutes 1-2 times a day and that has really helped my lower back from feeling sore. Also including planks preworkout help me a ton recently
    My pre activation includes side planks and isometric bear crawls (among a few other things) but it’s always a good idea to fire the core before squatting and deadlifting since it braces the spine.
    Psalms 62:1-62:2

  12. Quote Originally Posted by tyga tyga View Post
    My pre activation includes side planks and isometric bear crawls (among a few other things) but it’s always a good idea to fire the core before squatting and deadlifting since it braces the spine.
    Agree. One of my favorite programs was Dave Tate 5/3/1 Beyond and he had you do box jumps after warmups before you deadlifted or squatted. It's on tnation. I also like Hang Cleaning before. You can definately tell a difference.

  13. Week 2 day 2: squats
    - Bodyweight 175.6
    - Auxiliary work: leg press and planks
    - 1 rep max is up on bench and now on squats
    - squats felt very good today.
    “I am not where I want to be, but I am not where I used to be”

  14. Week 2 day 3: Military press
    - Bodyweight 175
    - Only supplements are: humapro, whey and fish oil
    - Diet is in a deficit for the moment
    - Protein is around 200 grams per day though.
    - Another PR today: 142 for 7 reps

    “I am not where I want to be, but I am not where I used to be”

  15. Week 2 complete: 4 PR’s
    - Today was deadlift
    - Last Friday I hurt my back and was not able to complete the training
    - Today my back felt fine, but on the 4th rep I felt a slight pull and didn’t try and push any more reps
    - Bodyweight is down to 173 today (about 8 lbs down from last week)
    - Auxiliary work: bicep hammer curls and wide grip lat pull down
    “I am not where I want to be, but I am not where I used to be”

  16. Week 3 day 1 today: bench press
    - Bodyweight 177lbs
    - Auxiliary work: bench press and db fly supersets
    - I got 5 reps at 235 this morning

    “I am not where I want to be, but I am not where I used to be”

  17. Week 3 day 2: squats
    - Bodyweight 178
    - Auxiliary work: leg curls and leg extensions
    - Weight felt heavy today.
    - Last set was 222 for 5 reps.
    - I have been dealing with my lower back the past few weeks. It wasn’t bad today, but I could feel slight pain while performing my last set at 222, so I stopped at 5

    “I am not where I want to be, but I am not where I used to be”

  18. Where’s the pain? May be a muscular strain or a simple impingement (these aren’t really simple but correctable for the most part lol)

    *not a doctor and can’t diagnose but just generally curious.
    Psalms 62:1-62:2

  19. It seems to be to the left and right of the lower spin. I’m pretty sure it’s musclular strain. I have not performed squats or deadlifts in quite a while. I don’t have any pain anymore throughout the day.
    “I am not where I want to be, but I am not where I used to be”

  20. Week 3 complete (with 2 PR’s this week)
    - Today: Military press and deadlifts
    - I missed yesterday, so doubled up today
    - Update: Day Friday on Testurrection
    - Bodyweight still 178lbs
    - PR’s:
    1.) military press: 150lbs for 6
    2.) deadlifts: 325 for 7
    - I most excited about the deadlifts because I have been very weak here. My back has been tight and I slightly pulled my back on the past 2 Friday’s that I trained deadlifts. Today my back felt great! I hit my PR on military press and went right into deadlifts. After the 7th rep I still felt great and maybe could have pushed out a couple more. I was happy with 7 and no pain, so I stopped.
    “I am not where I want to be, but I am not where I used to be”
  21. Taking Wendler’s 5/3/1 for a drive


    Week 4 day 1 deload : bench press
    - Bodyweight 180.6
    - Auxiliary work: incline db press, flat bench fly, standing cable fly, cable tricep extension, overhead db tricep extension

    “I am not where I want to be, but I am not where I used to be”

  22. Happy New Year! I closed out 2017 with illness, but am planning to be back on track tomorrow. I completed 1 cycle of Wendler 5/3/1 and will start a 2nd cycle tomorrow. Here is a graph of my 1st cycle.
    “I am not where I want to be, but I am not where I used to be”
  23. Taking Wendler’s 5/3/1 for a drive


    5/3/1 Cycle 2, week 1: Military press and Deadlift
    - Bodyweight: 177
    - I still have a cold hanging around, but back at it
    - Military Press: 10 at 140
    - Deadlift: 12 at 300

    “I am not where I want to be, but I am not where I used to be”
  24. Taking Wendler’s 5/3/1 for a drive


    Cycle 2 week 2 started today
    START OF 1-TEST/Pro-IGF 1 TODAY: 8 week plan
    - 1-Test (3 pills, 1 morning, 1 lunch, 1 dinner) per day
    - Pro-IGF 1 (5 pills after morning training)
    - Calories and Macro plan for this week: 2,843 (pro 178, carb 320, fat 95)
    - Starting bodyweight: 174.4lbs

    - Coming off of being sick for over a month and no training the past 2 weeks
    “I am not where I want to be, but I am not where I used to be”

  25. Finished cycle 2 and am well-pleased with the results. I increased 2 PR’s and remained the same from before I was sick on the two other lifts.

    And today’s gym shirt
    “I am not where I want to be, but I am not where I used to be”
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