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

SweetLou321 said:
Well see by weak points i mean weak points in your main lifts not muscle wise. However building your pecs can be done with various db presses and dips. However they dont play nearly as much of a roll in increasing your bench and oh press. 5/3/1 was originally of program for strength so I tend to approach my recommendations that way.
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And forgot to mention you should get arm size with all the direct tricep work and the row and chins should be heavy enough and enough total effort to cover your bis. However Id add hammer curls 2 or so times a month at the end of either bench/oh press for more volume.
 
Would you mind some examples of exercises for:
Unilateral Quad work
Db Work

thanks!

Is it ok to split m/t/w/f ?

SweetLou321 said:
Ok, so id not follow a bodybuilding split then
Id go with the basic 5/3/1 split with 2-3 assistence lifts, I forget the name.

mon-Squat
Squat 5/3/1 no extra reps only the min reps
Hamstring/Lower back work-3-4 sets 8-12
Unilateral Quad work-2-3 sets 8-12
Abs-3-4 sets 10-20

tues-Bench
Bench 5/3/1 no extra reps+Chins, chins inbetween every set
Db Work-2-3 sets 8-20
Row work-3-4 sets 6-12
Tris+Upper back-2-3 sets aim for about 50 reps total of each

thrus-Deadlift
Deadlift 5/3/1 no extra reps
Unilateral Quad work-2-3 sets 8-12
Hamstring Lower Back work-3-4 sets 8-12
Abs-3-4 sets 10-20

fri-Standing oh press
SOHP 5/3/1 no extra reps+Chins, chins inbetween every set
Dips or heavy tris work-2-3 sets 6-20
Row work-3-4 sets 6-12
Tris+Upper Back-2-3 sets 50 reps total of each

Then I would start doing conditioning 1 time a week for a week or two, then 2 times, then 3 times then eventually 4-5 times a week. And by that I mean barbell complexs, hill sprints, prowler pushes, ect. No extra reps will be attempted while your main goal is improving conditioning and losing fat. Also this template is focusing on what Im assuming are you weak points. You can correct me here but arnt most ppls weak points back, tris, hams, gluts, abs for the main lifts? lol. Good luck
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Next Monday I start anew with 5/3/1

2-29-12
dead lifts 115x5x5
bb rows 95x10x4
hammer curls 20sx10x4
chin ups 2x3
cardio 15mins
 
Sure I can, and Idk what your have for gym time but you can always do
m/w/f rotation
or m/w/f/sat
or whatever but I would not have 3 days back to back

mon-Squat
Squat 5/3/1 no extra reps only the min reps
Hamstring/Lower back work-3-4 sets 8-12
RDL, Goodmorning variations, glute ham raises, reverse hypers, hypers
Unilateral Quad work-2-3 sets 8-12
Unilateral Leg Press, Bulgarian Split Squats, Lunges, Step Ups
Abs-3-4 sets 10-20

tues-Bench
Bench 5/3/1 no extra reps+Chins, chins inbetween every set
Db Work-2-3 sets 8-20
Incline, Flat presses with either neutral, semi neutral, or pronated grips
Row work-3-4 sets 6-12
BB Row, DB row, krok row, cable rows, chest supported rows, pendlay rows
Tris+Upper back-2-3 sets aim for about 50 reps total of each
Band/Cable Pushdowns, Face pulls, pullaparts, scar crows, seated db power cleans, shrugs

thrus-Deadlift
Deadlift 5/3/1 no extra reps
Unilateral Quad work-2-3 sets 8-12
Unilateral leg press, all the other above with added ROM
Hamstring Lower Back work-3-4 sets 8-12
All the above
Abs-3-4 sets 10-20

fri-Standing oh press
SOHP 5/3/1 no extra reps+Chins, chins inbetween every set
Dips or heavy tris work-2-3 sets 6-20
Dips with bands, chains, weighted, bodyweight, jm press, lockouts, tate press, db presses with bands, banded benches, chain benches
Row work-3-4 sets 6-12
All the above
Tris+Upper Back-2-3 sets 50 reps total of each
Oh ext, rolling tricep ext, tate press, pushdowns, all the upper back work above
 
3-7-12

Hams still sore from RDLs monday, not sure why...

Bench A - warm up sets, 115x5,125x5,135x5
DB Flies 35sx10x3
DB rows 45sx10x3
pull-downs 40x50,12 30x50
facepulls 40x20
 
3-9-12

dead-lifts 135x5,145x5,155x5
good mornings 65x10x4
hack squats 90x10x3
knee raises 15x4

light rounds of barbell complexes
BB 65lb - squats, RDLs, rows, jump shrugs x 5 x 3
 
3-12-12

Overhead Presses 70x5,75x5,85x5 with 2-3 Chin-Ups between sets
Overhead pull downs 50x10,60x8x2
Dips 6x3
BB Rows 95x10,105x10x2
Pushdowns 30x50x2,40x50

DB Complex 35s - squats, RDL, rows, jump shrugs x8x3
 
3-15-12

Day 3 of starting LG/IF

Bench B - 125x3,4 chin-ups,135x3,3 chin-ups,145x5
Incline DBs - 35sx10x3
BB rows 95x10x3
Pull-downs 40x50,30x50
Facepulls 40x30 to 30x20 (no rest)
BB complex (65lb) squats, RDLs, rows, jump shrugs x 10 x 3
 
3-16-12

Day 4 of LG/IF...stomach likes to grumble a lot

Dead-lifts 145x3,155x3,165x5
Good mornings 65x10x4
Legpress 110x10x4
Leg raises 15x4
Hammerhead curls 25x10x4
 
3-19-12

Made it thru weekend without eating before noon.

My shoulder strength has surprised me...

Overhead Press B 75x3,80x3,85x10
overhead rope pull downs 60x8x3
dips 8,8,6
lat machine pulldowns 30x50,40x50,40x20 to 30x30
BB rows 95 x 10 x 3

BB complex (65lb) squats, dl, rdl, shrugs x 8,9,10
 
dlew308 said:
3-19-12

Made it thru weekend without eating before noon.

My shoulder strength has surprised me...

Overhead Press B 75x3,80x3,85x10
overhead rope pull downs 60x8x3
dips 8,8,6
lat machine pulldowns 30x50,40x50,40x20 to 30x30
BB rows 95 x 10 x 3

BB complex (65lb) squats, dl, rdl, shrugs x 8,9,10
Click to expand...

Wait so for the lat pull down you do 30 reps 50 times a total of 1500 pull downs then how long after until you do the 40x50?
 
Thanx man Im just starting working out actually havnt started yet but I was told that it ment reps by sets thanx :)
 
3-23-12

A very tiring workout
dead-lift C 135x5,155x3,170x5
good mornings 65x10x4
lunges 90x6x3
knee-ups 15x4
 
3-26-12
wt 185

Overhead Press 70x5,80x3,90x6
Overhead tri pulls 60x8x2,65x8
Dips 6,6,6
Lat machine pulldown 30x50x2,40x30 to 30x20
bb rows 95x10x3
bb complex (65) squats, rdl, rows, shrugs x 10 x 3
 
3-27-12

squats D 85x5,90x5,100x5
RDLs 65x10,75x10x3
leg press 110x10x4
knee raises 15x4
seated hammerhead curls 25sx10x4
 
3-28-12

Bench - D - 95x5,105x5,110x5
DB press - 40sx10x4
BB rows - 95x10x3
Straight-Arm Pulldown - 30x50,40x50,40x21 to 30x29

3-30-12
wt 183

Deadlift - D - 110x5,120x5,125x5
Good mornings - 65x10x4
Leg press 90x10x4
BB complex (65lbs) squats, RDL, rows, shrugs x 10 x 3
hanging knee-ups 15x2
Planks 30sx2
 
4-2-12

This is the end of 1 cycle...I'll be starting it up again next monday.

Overheard Press - D - 60x5,65x5,70x5
Overheard Rope Pulls - 60x8x3
Dips 8x3
Straight-Arm Pulldowns - 40x50,40x20 to 30x30, 30x50
BB rows 95x10x3

BB complex (65lbs) squats, RDLs, rows, shrugs x 10 x 3
 
4-3-12

Change of plans. Started new cycle today.

Squat - A - 110x5,115x5,125x10
RDL - 65x10,75x10x2
Leg Press - 90 x 10 x 4
Knee Raises 15x4
 
4-5-12

Bench -A - 120x5,130x5,135x5
DB Press 45s x 10 x 4
BB rows 95 x 10, 105 x 10 x 2
Straight-arm Pulldowns 40x10-35x10-30x20,30x25,25x50
 
4-9-12

Was off Friday, did some light barbell complexes at home. Light cardio last night.

Dead-Lifts - A - 145x5,155x5,165x5
Good Mornings - 65x10x4
Leg Press 90x10x4
Knee Raises - 15x4
 
4-10-12

Overhead Press - A - 75x5,80x5,85x5
Straight-arm Pulldowns - 30x50, 40x50, 40x20 to 30x30
Overheard Rope Pulls - 40x10,50x8x2
BB Rows - 95x10x3
 
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
 
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
 
5-11-12

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

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

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

5-19-12
3 miles bike
 
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
Invalid Link Removed
 
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
 
5-30-12
Bench - C - 130x5, 145x3, 160x1
Incline DB press - 45sx10x3
Kroc rows - 45sx15,10,8
Straight-arm pulldowns 30x50x3
 
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
 
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
 
6-5-12
Go Kings Go :D

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

Bench - D - 100x5,105x5,110x5
Kroc Rows 45sx10x3
Straight Arm Pulldowns 30x50,40x30 to 30x20,30x50
 
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
 
6-26-12

major DOMS in legs...

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

Major DOMS from monday still...

Dead Lift (170max) 130x5,135x5,140x5
Leg Press 90x10x3
Knee Raises 15x10x4
 
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