Jim ConDenses Wendlers 5/3/1! *sponsored*

Jim2542

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Ok guys! First I would like to thank Purus and Aaron for giving me a chance to log the new preworkout from purus labs: ConDense! First off what is ConDense?

Caffeine: 400mg
Nitratene: 960mg
Beta Alanine: 4g
Betaine Anhydrous: 5g


Two scoops of ConDense, users can split the dose in half if it is too "strong for them".
The only products I will be using along with this is OT for my multi, Whey Protein Powder, SLINshot, and ConDense. I may use Cissus for my knees but that depends on if I decide to buy some or not.

Currently I am bulking (I'm always bulking) and have the diet set at 3500 calories coming from 120g fat, 400g carbs, and 210g protein. I am a part of the 82nd airborne and my Brigade is in the middle of ITC (intensive training cycle) so my diet gets kinda iffy sometimes but I always do my best to hit these numbers.

As for the program I am doing Wendler's 5/3/1 Triumvirate. I am currently on my deload week and will be starting a new mesocycle from week 1 on Monday. As it turns out I am also going to the field for 4 days starting Monday and will be back Thursday afternoon. I will try to keep this updated as often as possible and am waiting to recieve the ConDense (mmmm AppleCrisp!). It may turn out that I push the whole program up one week and start week 1 the Monday after next (this is very likely) but I will still be doing PT in the field, hopefully they will let me use my TRX so I don't have to do stupid crap all next week.

The Program:
Monday
Bench Press
Incline BP
Kroc Rows

Tuesday
Back Squat
Leg Press
Leg Curls

Wednesday
Off but I will normally go set up a circuit or something depending upon what morning PT is

Thursday
OH Press
Dips
Chins

Friday
Deadlift
Good Mornings
Hanging Leg Raises

Saturday
Same as Wednesday

Sunday
Off

Starting Numbers:
Height: 5'9
Weight: ~165
BF: unknown maybe you can tell me?

BP: 220
BS: 335
OH: 150
DL: 305

I know these aren't as high as some but I'm still a work in progress :laugh: I'm really wanting to get my bench to 225 for the first time ever and would really like to get my OH press to 175 (thats my goal weight for this year) and to DL more than I squat!

Throughout this I am going to do my best to take pictures of the pump during my workouts and of me pushing some weight around in the gym. Maybe I'll even update with a video or two, who knows :wink:!
 
Celorza

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Sub, you know I always join in to support yah bro. Will be lurking along the log :D!
 
Jim2542

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Also I must point out that currently I am recovering from a sprained wrist and I torqued my knee pretty bad today during a PT competition. I fell off the weaver in full kit and my knee bent under me pretty bad. I finished the PT comp but they made me go to the medics to get it checked out afterwords and I have to go see the PA on Monday to see if there is anything wrong with it. They both normally bother me anyways but after cracking it up today it's not feeling very good, I will probably just buy some knee wraps and suck it up, it doesn't hurt that bad and I've been sucking it up for months now so I'm not too worried about it but figured it was worth mentioning!
 
Airborne42

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In!!! Let's do this ;-)
 
AaronJP1

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Sup Jim! Like my quote in the intro!!!!

U da man!
 
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Starting pics:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63477"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63478"/>
What's that look better stuff?
 
Jim2542

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Epic quote of this log:

He who transforms himself into a beast, frees himself of the pain of being a man.
 
benmayro

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im here for this!!
 
mkretz

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good stuff man, gonna be followin thi close, i will pot my condense lo as well once i start it up
 
Airborne42

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Love all the support!
 
superbeast668

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I know these aren't as high as some but I'm still a work in progress :laugh: I'm really wanting to get my bench to 225 for the first time ever and would really like to get my OH press to 175 (thats my goal weight for this year) and to DL more than I squat!

Throughout this I am going to do my best to take pictures of the pump during my workouts and of me pushing some weight around in the gym. Maybe I'll even update with a video or two, who knows :wink:!
numbers dont mean sh*t bro. gotta walk before you're driving an f-15 fighter jet. at least you put in the hard work.

definitely in on this.
 
superbeast668

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I know these aren't as high as some but I'm still a work in progress :laugh: I'm really wanting to get my bench to 225 for the first time ever and would really like to get my OH press to 175 (thats my goal weight for this year) and to DL more than I squat!

Throughout this I am going to do my best to take pictures of the pump during my workouts and of me pushing some weight around in the gym. Maybe I'll even update with a video or two, who knows :wink:!
numbers dont mean sh*t bro. gotta walk before you're driving an f-15 fighter jet. at least you put in the hard work.

definitely in on this.
 
roblasane

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I'm in
 
Airborne42

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Hit up Purus Love in the company thread ;-)
 
Jim2542

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Here's a question for y'all. The assistance exercises call for 5x15 then 5x10. Would it be good to just do 5x10 on both to handle more weight?
 
superbeast668

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Here's a question for y'all. The assistance exercises call for 5x15 then 5x10. Would it be good to just do 5x10 on both to handle more weight?
Depends. Some body parts may respond better to higher reps. See what works the best.
 
Celorza

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Cool thanks man. I think I may do 5x10 on incline and dips and keep 5x15 for leg press and good mornings.
I'm kinda different, my chest will only respond good for higher volume and my legs too, Leg presses of 15+ are good for my quads, whereas if I do more than 10 good mornings...well the next day will NOT be a good morning haha
 
Jim2542

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I'm kinda different, my chest will only respond good for higher volume and my legs too, Leg presses of 15+ are good for my quads, whereas if I do more than 10 good mornings...well the next day will NOT be a good morning haha
I like higher Rep good mornings to keep me from going to crazy with the weight. But high Rep presses always start hitting my shoulders way more than my chest so lower reps with higher weight has given me the most progress.
 
Jim2542

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Heading out to the field tomorrow. Will be back Thursday evening. Everyone have a good week.
 
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CATdiesel76

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Here's a question for y'all. The assistance exercises call for 5x15 then 5x10. Would it be good to just do 5x10 on both to handle more weight?
Good luck with the 5/3/1 its one of my favorite programs. As far as rep schemes for the assistance lifts, just keep in mind that they are ASSISTANCE lifts so do not worry too much on their reps. Focus on your main lifts and rep schemes first then base your assistance rep schemes on how you are feeling after.

With that said 5x10 is always solid. But if your feeling strong one day, try 4x10 or 4x8 with more reps. Or if you are beaten up and battered, do 2x20, 3x15, etc something to focuse more on rehabbing. Whatever you do just don't overdue the accessories.

It also can depend on the lift. Even though bent rows are an accesory lift, I will keep it similar to bench rep scheme so it would keep things balanced. Just switch things up and see how you feel.
 
bcazo

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in for the ride... waiting for mine as well...
 
broda

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In! Hopefully someone gets their ConDense soon. Also interested to see how the 5/3/1 goes for you.
 
CATdiesel76

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Subbed. Time to go "North of Vag" as Wendler says
 
Jim2542

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Hey guys. Sorry I missed so much but I'm back. Today Im gonna just rock an impromptu chest workout to relieve a little work related stress. Leaning towards BP, Smith Inc. And maybe some flyes or something.
 
Jim2542

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Sorry I've been so quiet in here for the past few days. I'm still waiting for the condense and have been stim free foe the last 2 weeks while I cycled off to give it a fair shake for the log.

I never ended up getting tthat workout in as I fell asleep but the NCOIC on cq with me released me to go to the gym today so I can atleast provide a measuring stick as far as strength goes for my chest and back. I was really lethargic during this workout because my diet has been out of whack due to ITC but here's what I got today.

Bench: 135x5, 165x5, 175x5, 185x5, 205x2 (woulda gone for 3 but the wife was spotting so if it would have fell I woulda been screwed!)
Chins: BWx10, +25x6, BWx8
DB Incline: 45x8, 50x8, 55x8
Seated Row: 100x10, 110x10, 120x10

This was a real quick workout because I was on duty and didn't have a lot of time. And started feeling sick after the chins but I had to do some kind of workout. Also on a side note, don't eat taco bell before your workout.
 
Jim2542

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Today was my off day but I started the slinshot for the first time today. Took 2 capsules and them ate a giant bowl of spaghetti and I can honestly say it did it's job. Normally I would get bloated and feel sick but now I'm feeling pretty darn good!
 
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There was no PT for me this morning. I had a doctors appt, got a brace for my knee and some arthritisb medicine. They said if it isn't feeling.better in 3 weeks I need to go back to get a different brace (a hinged one) as it may not be what they believe currently and could be MCL related, and if its not better 30 days from now I have to get the steroid injection in my knee. So here's hoping it gets better!

I just downed my slinshot about 10-15 minutes ago and am about to eat lunch and then head back to work. Tonight will be week 1 for 5/3/1 on the BP. I'm still feeling the Saturday workout but in excited for todays, hoping the ConDense comes in today before I workout!
 
Jim2542

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Today was week 1 for the bench press. It turns out i was a lot more sore than I thought, I noticed it in my first warm up set. It was probably the 2 hours of sleep I got after the last impromptu workout.

Nonetheless here was today's.

Bench Press - 3x5+
145x5, 165x5, 185x5 (I was really weak on this and I'm not happy about it at all!)

DB Incline Bench- 5x8-10
40x10, 45x10, 50x10, 55x8, 55x8

Kroc Rows- 5x10-12
70x12, 75x12, 80x12, 85x6 (couldn't hold it! :mad: ) 80x10

The diet today came out pretty close to the goal as well. I hit 3480 of 3500 calories, was a little low on fat and carbs but was a bit higher on protein than anticipated.
 
Celorza

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Today was week 1 for the bench press. It turns out i was a lot more sore than I thought, I noticed it in my first warm up set. It was probably the 2 hours of sleep I got after the last impromptu workout.

Nonetheless here was today's.

Bench Press - 3x5+
145x5, 165x5, 185x5 (I was really weak on this and I'm not happy about it at all!)

DB Incline Bench- 5x8-10
40x10, 45x10, 50x10, 55x8, 55x8

Kroc Rows- 5x10-12
70x12, 75x12, 80x12, 85x6 (couldn't hold it! :mad: ) 80x10

The diet today came out pretty close to the goal as well. I hit 3480 of 3500 calories, was a little low on fat and carbs but was a bit higher on protein than anticipated.
Did you do your deaload wave? Also...bro read the book, and more than that it's actual fact. Kroc rows work better at a high volume, and keep the assistance in the 10-20 rep realms, I know that's the Periodization scheme and you seem to be doing Triumvirate but starting lower and doing more reps pays off. If you are only reaching the prescribed reps for the 5+,3+,1+ sets re evaluate 1RM multiply it by .9 and plan out the cycles again. It's humbling but highly rewarding, my OHP today was at the 5,3,1 week and it was 105x1 (which was PR) and did 105x1+3, true I had to repeat a cycle but by keeping the assistance high volume and focusing on more form and MM connection strength went up.
 
Jim2542

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Did you do your deaload wave? Also...bro read the book, and more than that it's actual fact. Kroc rows work better at a high volume, and keep the assistance in the 10-20 rep realms, I know that's the Periodization scheme and you seem to be doing Triumvirate but starting lower and doing more reps pays off. If you are only reaching the prescribed reps for the 5+,3+,1+ sets re evaluate 1RM multiply it by .9 and plan out the cycles again. It's humbling but highly rewarding, my OHP today was at the 5,3,1 week and it was 105x1 (which was PR) and did 105x1+3, true I had to repeat a cycle but by keeping the assistance high volume and focusing on more form and MM connection strength went up.
I did the deload followed by a week of no exercise because I spent the entire week in the field. 185x5 is low as f*ck for me as I was going for ten and would normally get 7-8.
And as for the assistance the triumvirate I read was rows at 5x10 so I increased the volume on those adlnd lowered the volume from 5x15 to 5x8-10 because with high Rep incline I start to get pain in my shoulder. I've lowered weight but it isn't weight related (normally) and no matter what way I try to adjust my form is not really providing any relief so I try to keep it in a Rep range that will keep it comfortable (just on those)
 
Celorza

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I did the deload followed by a week of no exercise because I spent the entire week in the field. 185x5 is low as f*ck for me as I was going for ten and would normally get 7-8.
And as for the assistance the triumvirate I read was rows at 5x10 so I increased the volume on those adlnd lowered the volume from 5x15 to 5x8-10 because with high Rep incline I start to get pain in my shoulder. I've lowered weight but it isn't weight related (normally) and no matter what way I try to adjust my form is not really providing any relief so I try to keep it in a Rep range that will keep it comfortable (just on those)
I see, though about switching it up maybe? Boring but big is pretty good too bro. As for Kroc rows man seriously those things are magical haha help BP help in DLs and overall back and arm development , cant love em enough but yeah maybe it's just me that get a better kick out of them at high reps.
 
Jim2542

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I see, though about switching it up maybe? Boring but big is pretty good too bro. As for Kroc rows man seriously those things are magical haha help BP help in DLs and overall back and arm development , cant love em enough but yeah maybe it's just me that get a better kick out of them at high reps.
I used to do them at 15 and I like them that way but I'm trying to not to screw with this program too much
 
CATdiesel76

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I used to do them at 15 and I like them that way but I'm trying to not to screw with this program too much
I would not worry about that. Wendler himself reccomends doing them. Have you read the actual 5x3x1 book? If not you should it will give you a better idea of the program. Focus mainly on the 4 major exercises and their rep schemes. Assistance work is just that: assistance dont focus too much on it. Wendler himself states that in the book 5x10 is just a good starting suggestion. Mix Up assistance work and rep schemes it will not hurt anything. Also, read Wendler's training logs and you will see that he constantly switches things up
 
Jim2542

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I would not worry about that. Wendler himself reccomends doing them. Have you read the actual 5x3x1 book? If not you should it will give you a better idea of the program. Focus mainly on the 4 major exercises and their rep schemes. Assistance work is just that: assistance dont focus too much on it. Wendler himself states that in the book 5x10 is just a good starting suggestion. Mix Up assistance work and rep schemes it will not hurt anything. Also, read Wendler's training logs and you will see that he constantly switches things up
Cool deal. That's good to know! I haven't been able to read the book yet, I need to get a hold of a hard copy somewhere but it hasn't been one of my priorities as of late.
 
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Cool deal. That's good to know! I haven't been able to read the book yet, I need to get a hold of a hard copy somewhere but it hasn't been one of my priorities as of late.
Yeah definitely try to get a hold of it. It's a great book, very cheap, and it puts a whole lot of things about the program and lifting in general in perspective. I have run 5/3/1 about 10 times with great results so let me know if you need any help or suggestions
 
Jim2542

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Yeah definitely try to get a hold of it. It's a great book, very cheap, and it puts a whole lot of things about the program and lifting in general in perspective. I have run 5/3/1 about 10 times with great results so let me know if you need any help or suggestions
What do you think about substituting RDL for Good Mornings on DL day? I'm not a fan of good mornings because I am not comfortable putting a decent amount of weight on the bar during good mornings but will with RDLs. Worth switching?
 
Celorza

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What do you think about substituting RDL for Good Mornings on DL day? I'm not a fan of good mornings because I am not comfortable putting a decent amount of weight on the bar during good mornings but will with RDLs. Worth switching?
Get the book, you gotta be working either the muscle groups or the movements.
 
Celorza

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I thought the book thing had already been established.
Did yah get it? On the phone...not really browsing through it :S! And Good Mornings are more of a lower back exercise, while RDLs are meant for Hammy-Glute interactions.
 
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Did yah get it? On the phone...not really browsing through it :S! And Good Mornings are more of a lower back exercise, while RDLs are meant for Hammy-Glute interactions.
Lol the way I do good mornings is extraordinarily similar to RDLs the only real difference is bar location and amount of weight :p
 
CATdiesel76

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What do you think about substituting RDL for Good Mornings on DL day? I'm not a fan of good mornings because I am not comfortable putting a decent amount of weight on the bar during good mornings but will with RDLs. Worth switching?
I would advise against RDLs on deadlift day. It would be sort of redundant and overdoing it since it is such a similar movement. Not too mention, RDLs are quite taxing and it would be overkill on top of deads doing more harm than good. Straight leg dead lifts are a great substitute as well as reverse glute/ham machine, hyper extensions, band pull throughs and all of those should be easier on your back. Also, you can try very light good mornings at a weight you feel comfortable with. Wendler recently wrote an article about how he regrets his days of good mornings with excessive weight and does them much lighter now
 

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