Keepin it simple Wendler 5-3-1 Log

[brownstown89]

Friday off sat and sun was cardio


Monday bench press
Floor press
95x10
135x10
170x3
200x3
230x3
260x1
280 miss
280 hit matched pr. Felt a bit easier
215x 10 drop set

Slingshot
225x10x2
240 x 8

Flyes 2 x incline 15-30 reps
Band pulldowns/ab work/ 5 mins. .55 mile run but i did 1 min ish warm up will do this again later in the week

Squata tommorow

 

[brownstown89]

Squats on wed

135x10
185x5
225x3
275x1
315x1
365x2

Speed squat
7x4 225

No paused

Did abs and cardio, hips were still sore not sure if it was sprints from monday or what but no doubt i had 3 id they werent hurt thankfully im at a deload so i can get 2 weeks to stretch heal and hit 375x2. First 3 weeks were rough but regrouping and hitting it hard

 

[brownstown89]

Thursday

Barbell curls,rolling tricep ext
Incline curls/ tates incline
Preacher curl with db ext 1 set x f
Inverted rows

Thats it arm work with no lats this week wanted to push the tricep work cannot wait for monday
Fri- off
Sat-cardio abs
Sun- cardio abs

 

[brownstown89]

Monday Bench

Wide Grip
45 x 10
135 x 10
185 x 5
220x 3
240 x 3
added sling shot
280 x 2 bad set up
300 x 1
330 with help
330 without help

Arnold Presses
45 x 10
60 x 10
60 x 8,8,8

Flyes
25 x 50
28 x 20
30 x 15

Ez Bar Curl
25 x 20
30 x 15
35 x 15
45 x 12

Dips BW x 50 to burn out took to long because of so many people on campus cardio and abs tommorow bench grove wide feels good im going slingshot next week and then 2 weeks of singles on wide grip so im hoping to match my lifts from last year at a lower bw and stronger squat/dl

 

[brownstown89]

Since i had takien a month+ off i decided to do deadlifts instead of the squat deload

Did the eliptical and some hip flexor stretches as well as some equiblock

Deadlifts
135 x 10
225 x 5
315 x 3
365 x 1
405 x 1
455 x 1
475 x 1
500 wouldnt budge so i didnt strain at all hit it with the reverse bands but those didnt feel helpful scrapped them

3 second pause deadlifts at just below knee
225 x 5
255 x 5
275 x 5

Hip Thursts
225 x 7
255 x 6,6

15 mins on the eliptical and 40 leg raises thats it... Friday will do some upper assistance. carido from thru saturday 20-30 mins a day on the eliptical

 

[brownstown89]

Friday

Iso Lat Pulls close grip
4 sets

double db rows 80 lbs 3 x 12

Rolling tricep extentions and incline tate presses ez bar curls and rear delts cant really remember weight but reps s tayed same weight bumped up in some.

 

[brownstown89]

Saturday did cardio eliptical 25 minutes. 60 minutes of all eliptical cardio last week.

Monday
Wide Grip Bench
45 x 10
95 x 10
135 x 5
185 x 3
230 x 3
250 x 3 will see what this looks like for a max + 5 on the calculator next week then add 5 lbs the week after

Sling Shot
300 x 1
340 x 1 with a bit of help **** the bed on the next

Pause Bench 3 seconds
190,200,210 x 5

ROlling floor tricep extentions
45 x 3 x 10

EZ bar curls
2 x 10 105 lbs

tricep rope pull downs and inverted rows

15 mins eliptical squats on wednesday!

 

[brownstown89]

Squats

135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
375 x 2 tied PR for a double

Speed Squat
360 Reverse Band 6 x 3 ( did reverse bands because i struggle at the top not the bottom )

Narrow Stance Paused squats 7 seconds
200 x 4,5
190 x 5

form sucked ankles arent flexable enough!

Eliptical 20 minutes and 2 x 15 ab wheel rollouts

Friday will be some back work might skip triceps and biceps as my elbows are a bit sore.

 

[brownstown89]

Iso Row Inside Grip
225 x 20
275 x 15
315 x 12
340 x 8

Lat Pulldown
150,165,180,180 last 2 8 reps first two 12 reps

DB Row (both at once)
70 x 20
80 x 12
80 x 8

Inverted Rows
2 x 25 BW wide grip

Dizenzo Rows lat bar
2 x 25 with 140 lbs

DB Lateral raises
3 x 12 with 20 lbs (some reason they help my shoulder feeling good)

Eliptical 15 mins... 20 left for the week will probably hit abs hard sunday and eliptical Bench on monday need to clean the diet up.

 

[brownstown89]

Bench Day
45 x 10
95 x 10
135 x 8
185 x 5
225 x 1
260 x 1
280 x 1 went up pretty fast had 5 if not 10 more lbs.

3 Second pause benches
230 x 5,4,4 up 30 lbs from last week since i didnt do a drop set

Incline Spoon Presses
60 x 12
70x 5
65 x 9
65 x 10

Tricep Orange band pulldowns 1 x f
2 sets barbell curls 100 lbs x 20
1 set band pull aparts orange band x 25
2 sets inverted rows 60 total reps
1 set of 21s with 95 lbs

10 mins bike cool off..

 

[brownstown89]

Squats

45x10
95x10
135x5
135x5
225x3
275x1
315x1
345x1
385x2 pr double

Speed squats reverse bands
370 x 4 x 3

Pause squats 5 seconds narrow stance
210x5
215x5
220x5

3x30 side bend 65lbs
15 mins eliptical

 

[brownstown89]

Bored so did back work early

Iso row inside grip
185x15
225x15
275x12
315x12
345x10
365x8

Neutral grip pulldown
135x10
150x10
165x10
185x6

Rear delt flyes and db curls
3x12 and 3xf curls suppersetted same weights 25-35

Dizenzo rows and planks and knee raises etc superset

20 mins bike low intensity
5 min stepper

Would like to get 40 mins high intensity and 30 low intensity thru sunday before benching monday

 

[brownstown89]

Bench Press

Wide Grip
45 x 10
95 x 10
135 x 5
185 x 5
230 x 1
260 x 1
290 x 1 with sleeves

Had to go 1 rep earlier than usual since i havent had any carbs in 3 days. Drop sets were pretty rough as well

230 x 4
210 x 5
185 x 5

Spoon Press
60 x 3 x 10

DB Curls
40x 30 reps then 20 ish

Ez Bar Curls
75 x F 30ish reps

Side Raises
20 x 12
35 x 8 x 8

Flyes and Dizenzo Rows to finish things off 10 mins eliptical cannot wait to introduce carbs again FRIDAY NIGHT. Might have to do a cheat meal tommorow night to carb up for wednesday

 

[brownstown89]

Squats decided to carb up last night was doing the 7 day carbless to start cbl, thats 7 days with cardip everyday instead of 10 days without. But my goals strength and this far in the cycle i didnt want to give up a workout to follow a diet 100%.

Squats
45x10
135x8
185x5
225x3
275x1
315x1
350x1
395 x 2 pr 2nd one was high but not by much !

Speed squats grey band
380x4x2

Pause narrow stance
225x3x4 5 seconds

Leg raises x f
Side bends with 45 lbs x f

5 min 1/2 mile jog was hard as **** without carbs lol

 

[brownstown89]

Friday back work only had 45 mins

Inside grip iso row
225x20
275x15
315x10
345x8x8

Lat pulldown
135x15
165x15
18x8x8

Shrugs
225x3x20

Barbell curls
90x3x30

Bent over flyes
30,35,40 lbs 12,10,8

Kneeling rope pulldown to failure 120 lbs done tonight was backload night after 7 day no carbs pigged out probably a bit much but only cRbing up heavy on bench and squat days

 

[brownstown89]

pause Bench (wide Grip) 3 second pause
45 x 10
135 x 8
185 x 5
225 x 3
255 x 1
Drop set index on ring 135 x 25

Spoon Press
60 x 15
65 x 10 x 8

Hammer Curl 2 sets with 50 lbs

Preacher Curl Machine Drop sets to failure

Pulldowns and Flyes about 6 total sets

rear delts bent over fly

3 x 15 with 30 lbs



was a deload friend wanted to lift back home so i had to go felt rough on the elbow but not alll that bad.. Probably some light deadlifts and squats wednesday!

 

[brownstown89]

Wednesday deadlifts something in my back was pulled sciatic nerve and it hurt called it went home after 315 x1. Skipped fridays lift. Needed. Off day made a pvc foam roller doing defrancos warm ups shoulders felt real sore today #s posted below

Floor press
45x10
95x10
135x8
170x3
200x3
230x3
260x1
285x1

In 7 weeks i want my floor press wide bench press to be 300 + run to 350 starts now

 

[brownstown89]

Squats

specific mobility work and agilie 8 for warm up

squats
135 x 10
130 x 5
185 x 5
225 x 3
275 x 1
315 x 1
370 x 1
410 x 1 tied PR, will go for 420 next week then one week off and a full out max before restarting the cycle

Speed Squats
300 x 4 x 2

skipped paused squats. overall this program seems to have worked amazing even with the adjustments because of my sciatic nerve so i havent done paused squats this week and have had to skip box jumps

Leg Presses
2.3.4.5 plates all for 15+ reps with oranage band

15 mins eliptical and that was it..


Todays Friday will do a back and bicep day starting monday, Will kick it up a notch more volume etc..

 

[brownstown89]

Friday was just some lat work abs cardio nothing exciting v bar pulldowns db rows double handed 2 sets shrugs 2 sets reeves deadlifts 100 reps rear delt nothing really important just hammered back work hard.

 

[brownstown89]

Monday Max effort Floor Press
45 x 10
135 x 10
165 x 5
195 x 3
225 x
260 x 1
290 x 1 no sleeves
310 x 1 with sleeves
Drop set
230 x 7 spotter grabbed the damn bar i wanted 10

Paused Bench 3 seconds
240 x 4
230 x 5
230 x 5

40,45,50,55 curls for 8-15 reps suppersetted with BW dips with slingshot

Flyes 4 sets and 100 reps rear delt 50 inverted rows 50 band pull aparts

1 x 20 ab wheel

 

[brownstown89]

Tuesday arms

Some pulldowns and curls barbell curls hammer curls and random stuff 115 x 8 barbell curls highest set pretty easy

 

[brownstown89]

15 mins elliptical as well

 

[brownstown89]

Squats -

Warm up- Defranco agile 8 it works
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
380 x 1
425 x 1 PR !!

Speed Squats
345 2 x 2

Drop set
315 x 10

Leg Press drop set
5 plates + orange band 10-20 reps didnt rack

15 minutes bike thats it.. probably do abs and more bike tommorow want to hit db benches and back and OHP friday

 

[brownstown89]

Thursday was off

Friday

Seated Military Press
100 x 10
120 x 5
140 x 5
160 x 3
180 x 1
200 x 1 i expected more o well hope this doesnt f up benching for monday

Drop Set
140 x 13

DB Press with Bands
80 x 10 x 10
90 x 8

V bar lat pulldowns 4 sets
3 sets iso rows outside grip
3 sets rear delt flyes

Hammer Curls for elbow relief and 2 miles eliptical as fast as possible just under 12 minutes. First week of this brutal training cycle complete

 

[brownstown89]

Hamstring work sunday

One leg rdl
15,25,35 x 15 reps

Db swings
50,60,70 x 12

Bear squat
315x10.

Glute ham
2x 10,8

 

[brownstown89]

Bench monday

135 x 10
185 x5
225x3
270 x 3 x 2

Slingshot
320x2
345 miss
345 x 1

270 x 2 flat drop set

Board press 3 board
Close grip x 7 225
Wide grip x 8 225

Iso lat pull outside grip 315 x 15-20 reps x 3 sets

V bar pulldown
135,150,180 for 20,15,15

Band pull aparts
2x 15

Curls w/ barbell
100x15
110 x 12

Inverted rows with orange band pulldowns superset x f

 

[brownstown89]

Tuesday- supersetted dumbell curls and single arm pulldowns and facepulls with some cardio

Wednesday
Squats
135x5
185x5
225x3
275x1
315x1
385x1 no wraps
440x1 pr knee wraps felt like a life or death fight

Deadlifts
315x1
365x1
405x1
455x1 wasnt hard but called it here back was acting up

Glute ham raises
10,10,8

Leg press 5 plates against orange band all 10 reps

Cardio 10 minutes on eliptical as fast as possible

Thursday- 5 rounds of barbell complex of hang clean barbell rows calf raise stiff leg deads. And 25 mins on bike and 10 on eliptical

Friday-
Overhead press
50x10
80x5
100x5
120x3
140x5
170x1
185x3 with sleeves max would be right around 205

Incline db press
60x20
65x15
75x12
85x10

Iso lat rows
4 x15+ 295,315 switched grips

V bar rows
1,2,3,4 plates 10+ reps

Inverted rows and ab wheel 2 sets each

Sat- 20 mins eliptical and planks side and front 3 sets each

 

[brownstown89]

Bench monday
140x8
170x3
200x3
230x1
260x1
280x3 had 4 but regardless 3 rep pr

Sling shot
320 x 3 x 2 sets

Paused bench 3 second
230x6
230x4 with 20 lb chain

Burn out
190x15

Rear delt fly
25,30,40,40 x 12

V bar pulldown
150 x 20
185 x 15
210 x 12

2 sets a piece
Single arm rope pulldowns
Cable curls
Flyes

Ab wheel
1x20

10 mins eliptical

Wednesdays squats tuesday cardio

 

[brownstown89]

Arms tuesday- pulldowns ez bar curls flex curls rear delts and 10 mins eliptical. Nothing hard everything above 12 reps

Squats wed reverse band
225x5
315x3
365x1
405x1
455x1
475x1
500x1 pr no wraps just belt

Drop set
320x10 with knee wraps and belt felt weird body isnt use to doing full raw right after reverse band

Db lunges
2x10 50 lbs

Stiff leg deads
100,120, 140 all for 10
(More rehab type stuff for sciatic nerve pain)

Glute ham
10,6 with bw

Rope kneeling pulldown
2x 20+

Eliptical 10 minutes 135 calories burned.

More cardio and ab work tommorow and friday ohp and db benching + lat work

 

[brownstown89]

Thursday


Ohp
40x10
70x10
100x5
120x3
140x3
160x1
180x1
200x1
210 missed
140x12

Incline db bench 30 degree
70x20
75x15
85x13

Iso lat 4 sets 2 grips each
V bar pulldown 4x 12+

5 sets rear dets

Friday off

Sat obliques kneeling pulldown 25 min eliptical

Sun cardio

Monday will post bench

 

[brownstown89]

Monday

Bench press
50x10
100x8
140x5
170x3
200x3
230x1
260x1
300x1
330 missed
330 pr

140x38

Flyes pulldowns barbell curls and 4 sets rear delts just messed Around after maxing out.not sure what ill do today

 

[brownstown89]

Tuesday

Stiff leg deadlfts
100x10
120x10
140x10

With the lower back pumps and sciatic nerve numbness this is the only thing that helps and that is doable for deadlifts

Front box squats with toes forward
50x10
100x10
120x10
140x5

Leg press 10 plus reps worked up to 8 plates then 2 sets of 10 with 1 leg and a plate a side trying to stretch the hip flexors nice and easy

Toe presses 1xf

Tommorow is my last day on so hopefully the back pumps stop will pick up some taurine will start pct thursday

 

[brownstown89]

Iso lat row worked up to 135 per arm did them 1 arm at a time

Hang clean
95x5
135x5
165x5
185x3

V bar pulldown
3x12 focused on scapular retraction

Dizenzo rows
4x f 120-140

Knee raises and oblique bends

That was it off the powerdrol now good bench gains and squat gains got good pct hope i can keep it. Bummed that the sciatic nerve kept me from deadlifting really wanted 500 but thats the game gotta work around it