Jwood's 5/3/1 Log

[jwood1988]

Hey guys,
I have been lurking here for a while and now I am finally going to put up a training log. I am running Jim Wendler's 5/3/1. I am in my second week of the first cycle.

I am an amateur powerlifter and I did my first competition with the IPA last May. My numbers were:
Squat: 430
Bench: 295
Deadlift: 550

Since then, both my bench and squat have gone up a lot, and I am working on my deadlift. I have plans to do my next competition at the end of January. Well, that's all I have to say.

[jwood1988]

Monday Week 2, Cycle 1

Bench Press
255x3
275x3
295x6 PR

Dumbbell Bench Press
90s x 5 x 10 PR
I will be up to 100s next week!

Dumbbell rows
100x10
125x7
Add Straps
125x2x10
I do not want to use straps for these, but my forearms are killing me! I think I did too many pull ups with fat gripz on saturday, they crush the forearms.

Tricep Extensions
150x3x10

Very good workout today, bench felt great. I tucked my feet and really got tight and stayed tight. I did not cheat at all, my butt stayed down and I felt strong. I think the more I do this, the stronger I will get by using it.

[jwood1988]

Tuesday Week 2, Cycle 1

Squats
410x3
435x3
460x7 PR
I should have had the 8th rep, but I went too deep and went a little forward so I just put it down on the pins

Good Mornings
135x10
155x10
165x10PR

Hack Squats Crushed!!
90x10
180x10
270x10 PR
320x8 PR
I have never gone this heavy on Hack Squats and it felt great, depth was very good also.

Decline Sit ups
3x20

[nickp8]

Strong squatting man. Welcome to the log section.

[Coke]

Good luck with your goals bro, moving some nice numbers.

[jwood1988]

Strong squatting man. Welcome to the log section.

Thanks a lot bud

Good luck with your goals bro, moving some nice numbers.

Thank you, I am some serious goals for my next competition. I would like to get a 500 squat and a 600 deadlift, I am still not sure about my bench goal for the competition. I have trouble with the pause, but I have been working on my set up which I think may help.

Thanks guys, hope you enjoy the log

[StLRPh]

congrats on the PRs, doing really well

[jwood1988]

congrats on the PRs, doing really well

Thanks a lot for the encouragement guys!

Conditioning day tomorrow, hill sprints

[T o m m Y]

Looking strong bro!

[jwood1988]

Looking strong bro!

thanks bud, where in new jersey are you from?

I currently live 5 minutes from NJ in Morrisville PA

[T o m m Y]

thanks bud, where in new jersey are you from?

I currently live 5 minutes from NJ in Morrisville PA

Middlesex County

[jwood1988]

Middlesex County

gotcha so you are probably about an hour north of where I am

[jwood1988]

Wednesday Conditioning Day

Warm up 5 minute jog

Hill Sprints x 11 (plus 1 from last week)
These were approximately 50 yard sprints up a pretty steep hill and rest was very limited.

Abs
Situps 3x20
Reverse sit ups using straps 3 x something
Side Bends 3 x 15x 35

Did a bunch of foam rolling after this and it was extremely painful. My quads are very tight after running and rolling them out hurt a lot. Lower back rolling felt great though!

[T o m m Y]

Are you doing the IPA meet on jan 29th here in jersey?

[jwood1988]

Are you doing the IPA meet on jan 29th here in jersey?

That is the next meet I plan on doing.

I will be competing at 220 raw junior, it will be only my second meet ever. I am looking forward to crushing my previous meet lifts.

[jwood1988]

Thursday Week 2, Cycle 1

Standing OHP
145x3
155x3
165x10 PR!!
This was crazy awesome, last week I got 155 for 11. So this is very good, progressing nicely on OHP.

Dips
BW x 4 x 15
BW x 20
Next week I am going to try to all 5 sets for 20 and really push it. Then I will start to add weight to these.

Pullups
BW x 5 x 10
For some reason, these do not get much easier from week to week. Just gonna keep working at them. I love doing them

Overhead Cable Tricep Extension
50x20
70x15
50x20
Just wanted to get a good pump in my triceps, and I got it!

Great workout today. OHP is feeling strong and I hope this helps my bench press. 5/3/1 is awesome!

[T o m m Y]

That is the next meet I plan on doing.

I will be competing at 220 raw junior, it will be only my second meet ever. I am looking forward to crushing my previous meet lifts.

Nice..It will be my first ever..

Thursday Week 2, Cycle 1

Standing OHP
145x3
155x3
165x10 PR!!
This was crazy awesome, last week I got 155 for 11. So this is very good, progressing nicely on OHP.

Dips
BW x 4 x 15
BW x 20
Next week I am going to try to all 5 sets for 20 and really push it. Then I will start to add weight to these.

Pullups
BW x 5 x 10
For some reason, these do not get much easier from week to week. Just gonna keep working at them. I love doing them

Overhead Cable Tricep Extension
50x20
70x15
50x20
Just wanted to get a good pump in my triceps, and I got it!

Great workout today. OHP is feeling strong and I hope this helps my bench press. 5/3/1 is awesome!

Wow,that is VERY good improvement..
Great work man..

[mchicia1]

Nice progress on the pressing....sick squatting too.

Where in PA are you from? I am going to check out a powerlifting gym down in Bristol this weekend.

**Edit**

OK wtf, you live in Morrisville? I do as well...I live right by the sugar 'n spice LOL. Where do you lift?

[jwood1988]

I lift at man's world in trenton, it is a cool place. but definitely better for bodybuilding than powerlifting. I live a few minutes away from sugar and spice, but my grandma lives on delaware avenue which is only a block away from you probably.

What gym are you going to in bristol?

[mchicia1]

I lift at man's world in trenton, it is a cool place. but definitely better for bodybuilding than powerlifting. I live a few minutes away from sugar and spice, but my grandma lives on delaware avenue which is only a block away from you probably.

What gym are you going to in bristol?

I live on Washington street right by the route 1 overpass/the toll both. I have the only house on the street with the huge back yard (no house behind it). If you live around there, you have probably heard me driving around in my 460 RWHP GTO .

Right now I train at Ballys by the oxford valley mall. Douche bag heaven over there. I want to build a home gym but I won't have the funds for a year, although I do have a perfect basement for it. In the meantime, I was thinking of joining this place...

http://www.pttransformations.com/

One concern I have is that I called and emailed and got no response so I have no idea if it is even still in operation, thats why I am going to drive down and check it out this weekend.

[jwood1988]

I have never heard of that place but I do not go to bristol very much. If you are interested in just a hardcore place to train that is free of commercial douche bags you should definitely check out man's world. Everyone there is very nice but almost everyone trains balls to the walls. It is a great environment, and the prices are very fair. Also, no contracts, pay as you go.

It is a small place on Brunswick avenue in trenton, and it would also be a lot closer for you to go than bristol.

Anyways, enough of me trying to sell Man's World to you, I say check out the place in Bristol. It must be pretty good if they have a powerlifting team. Let me know how it goes, if you like it there I may have to check it out in the near future.

[mchicia1]

I have never heard of that place but I do not go to bristol very much. If you are interested in just a hardcore place to train that is free of commercial douche bags you should definitely check out man's world. Everyone there is very nice but almost everyone trains balls to the walls. It is a great environment, and the prices are very fair. Also, no contracts, pay as you go.

It is a small place on Brunswick avenue in trenton, and it would also be a lot closer for you to go than bristol.

Anyways, enough of me trying to sell Man's World to you, I say check out the place in Bristol. It must be pretty good if they have a powerlifting team. Let me know how it goes, if you like it there I may have to check it out in the near future.

Wow, it is close! That may be even more cost effective for me than traveling the 10 miles to Bristol. I burn way more than 75 cents (toll) in my car driving those 10 miles. I will check out both this weekend then. I train balls to the wall as well, although my lifts are probably a lot less than people who train there.

[jwood1988]

Wow, it is close! That may be even more cost effective for me than traveling the 10 miles to Bristol. I burn way more than 75 cents (toll) in my car driving those 10 miles. I will check out both this weekend then. I train balls to the wall as well, although my lifts are probably a lot less than people who train there.

there is really a nice mix there, some people are very strong and some just like to workout. No one cares, you do want you want and no one bothers you.

I never pay the toll, I get off at Warren Street and go down Bridge Street, only takes maybe two extra minutes.

[mchicia1]

there is really a nice mix there, some people are very strong and some just like to workout. No one cares, you do want you want and no one bothers you.

I never pay the toll, I get off at Warren Street and go down Bridge Street, only takes maybe two extra minutes.

Right, I forgot about bridge street. I just moved here a few months ago, so I am not that familiar with everything still.

Is it ever really crowded there? How many squat racks and benches? My problem with ballys is I always have to wait to squat or bench because someone is using it for an unrelated movement (curls, etc).

[jwood1988]

Right, I forgot about bridge street. I just moved here a few months ago, so I am not that familiar with everything still.

Is it ever really crowded there? How many squat racks and benches? My problem with ballys is I always have to wait to squat or bench because someone is using it for an unrelated movement (curls, etc).

The actual weight room is never really crowded, there is only one power rack and one other squat rack, but I have never had a problem with waiting to use it. But I also work out in the mornings, however from what I have heard it never really gets too crowded in the back room. The majority of people use the dumbbells and machines in the main room.

There are 2 flat benches and some other benches, I have never had a problem with waiting for equipment at all.