Eric Cartman's Old School Back to Basics Ultra-Mega-Mega Training Log!!!!

[Eric Cartman]

5-3-1 Week 3

Deadlift
55x5
70x5
85x3
105x5
120x3
135x3

[Eric Cartman]

5-3-1 Week 3

Bench Press
55x5
70x5
85x3
105x5
120x3
135x4

Lying T-Bar Row
45x10
45x10
45x10

[Eric Cartman]

5-3-1 Week 3

Squat

55x5
70x5
85x3
105x5
120x3
135x2

Leg Curl
50x10
50x10
50x10

[Eric Cartman]

5-3-1 DELOAD Week 4

Current Weight
180.5 LBS

Deadlift
55x5
70x5
85x3
55x5
70x5
85x5

Military Press
30x5
45x5
55x3
30x5
45x5
55x5

Seated Curls
55x10
55x10
50x10

QUESTION
The Deload week has the same structure as the warm-up sets, 40%,50%,60%.. I assume he wants you to warm up AND do the work sets with the identical amounts, am I right?

[Eric Cartman]

5-3-1 Week 4

Bench Press
55x5
70x5
85x3
55x5
70x5
85x5

Narrow Grip Pulldown
115x10
115x10
100x10

[Eric Cartman]

5-3-1 Week 4

Squat
55x5
70x5
85x3
55x5
70x5
85x5

Comments
The first phase of Wendler 5-3-1 completed!!! So far, this is a much better routine then what I've done in the past. Looking forward to the next phase.

[Eric Cartman]

PHASE 2

New 1 Rep Maxes

Bench Press = 145
Military Press = 95
Squat = 145
Deadlift =150

Note: I am only increasing squat by 5 lbs because this first cycle was not totally easy as the other lifts were.

[Eric Cartman]

Wendler Phase 2 - Week 1

Military Press
30x5
45x5
55x3
60x5
70x5
80x5

Seated Curl
50x10
50x8
50x8
50x8
55x8

[Eric Cartman]

Wendler Phase 2 Week 1

Deadlift
60x5
75x5
90x3
100x5
115x5
130x5

[Eric Cartman]

Wendler Phase 2 Week 1

Bench Press
60x5
70x5
85x3
95x5
110x5
125x5

[DoUgL@S]

1RM for bench = squat = deadlift. Something looks a bit odd.

Nice consistency, and keep at it.

[Eric Cartman]

1RM for bench = squat = deadlift. Something looks a bit odd.

Nice consistency, and keep at it.

Thanks for the encouragement.

Just wondering why you think the 1RM would be identical for squat, bench, and DL. They are all different.

For me, the DL is easier then the squat, because of the nature of the exercise. Its a lot harder for me to get out of the hole in the squat then it is for me to just stand up from a DL starting position. As for the bench, it uses completely different muscles.

Also, I learned to squat and DL several years after I started benching.

[Eric Cartman]

Wendler Phase 2 Week 1

Squat
60x5
70x5
85x3
95x5
110x5
125x5

[DoUgL@S]

Thanks for the encouragement.

Just wondering why you think the 1RM would be identical for squat, bench, and DL. They are all different.

For me, the DL is easier then the squat, because of the nature of the exercise. Its a lot harder for me to get out of the hole in the squat then it is for me to just stand up from a DL starting position. As for the bench, it uses completely different muscles.

Also, I learned to squat and DL several years after I started benching.

PHASE 2

New 1 Rep Maxes

Bench Press = 145
Military Press = 95
Squat = 145
Deadlift =150

Note: I am only increasing squat by 5 lbs because this first cycle was not totally easy as the other lifts were.

According to you your bench=squat and your dl is only 5 lbs more. It just seems odd. YOu mentioned that you have been benching for a lot longer, so that may something to do with it. What do you weigh and how long have you been training? You've been member here since 2005.

[Eric Cartman]

According to you your bench=squat and your dl is only 5 lbs more. It just seems odd. YOu mentioned that you have been benching for a lot longer, so that may something to do with it. What do you weigh and how long have you been training? You've been member here since 2005.

My weight is 180 lbs and I'm 6 ft 1.

I've been training off and on since 2005, but not really consistently. I started this journal to try and get into a better routine.

These are my starting numbers, nothing I can do about those except try to increase them.

The bad news is that the squat is already getting difficult only in phase 2 of Wendler. I don't want to stall, that would suck. The other 3 lifts feel pretty easy so far, maybe I'm just bad at squatting...

[DoUgL@S]

Thanks for the info. I understand that the #s are the #s, but I am trying to rationalize why your bench is on par with your squats and deads. Maybe you were a bench jockey, who knows, who cares. I like that you are determined to make progress this time.

Since you brought up that you are finding squatting difficult at the current weight you are using (125lbs for 5 reps) it may benefit you to get some feedback. Have you tried to see if anyone can check your form. Maybe post a video on the Pics & Video subforum to get some feedback.

[Eric Cartman]

Thanks for the info. I understand that the #s are the #s, but I am trying to rationalize why your bench is on par with your squats and deads. Maybe you were a bench jockey, who knows, who cares. I like that you are determined to make progress this time.

Since you brought up that you are finding squatting difficult at the current weight you are using (125lbs for 5 reps) it may benefit you to get some feedback. Have you tried to see if anyone can check your form. Maybe post a video on the Pics & Video subforum to get some feedback.

I've had my form checked with several coaches, they said its okay but I'm not consistent with the squat depth.. I might be going too low right now, making the reps much harder.

125x5 isn't difficult in general, but after doing 33 reps and then doing it, it gets hard. I think its mainly an endurance issue, or maybe a form issue.

[DoUgL@S]

Is this 5/3/1 the type of program you are following right now?

Maybe you are right, you are fatigued from the 25 reps you have done previously, to many warmup sets/reps that are heavier than they should be. You can always lower the volume and increase the intensity.Take your last squat progression for instance: You used --> Squats: warm-up sets [60x5, 70x5, 85x3] work sets [95x5, 110x5, 125x5], maybe change the warm up sets to [barx5, 65X4, 75X3, 85X2]. See if you have more left in the tank. Also don't forget to do the rest of it, if you are not already doing it. Leg press 5 sets of 15 reps and leg curls 5 sets of 10 reps. You could probably superset these if you wanted to.

[Eric Cartman]

Is this 5/3/1 the type of program you are following right now?

Maybe you are right, you are fatigued from the 25 reps you have done previously, to many warmup sets/reps that are heavier than they should be. You can always lower the volume and increase the intensity.Take your last squat progression for instance: You used --> Squats: warm-up sets [60x5, 70x5, 85x3] work sets [95x5, 110x5, 125x5], maybe change the warm up sets to [barx5, 65X4, 75X3, 85X2]. See if you have more left in the tank. Also don't forget to do the rest of it, if you are not already doing it. Leg press 5 sets of 15 reps and leg curls 5 sets of 10 reps. You could probably superset these if you wanted to.

Yeah, I am doing the Wendler 5-3-1 program.

I have Wendler's book, and he is the one who says to do 3 warm-up sets at 40%x5, 50%x5, and 60%x3.

The warm-up structure is taken from page 29 of his 5-3-1 book.

Do you really think this is too much? Maybe I can change it, but I usually follow the advice of Off-Road or CityAlive or Sensei, cause they know me best..

By the way, I can leg press over 200 lbs, but squat is not the leg press, much more challenging.

[LuNa]

You need to perform the warm ups as listed in the book by Wendler. They arent just warm up sets, they contribute to the overall volume in the program. You are doing fine with your warm ups. I normally take 5-6 sets to get to my working weight as well.

The squat is one of the hardest lifts you can perform, both mentally and physically. Not only do you have to get stronger physically but also mentally. Its not bad for a lift to be really hard, as long as you are getting your reps. I have had many times where i was pretty damn nervous before doing a lift because the weights were heavy. This is where you develop mental fortitude, because even though the weights might scare you and feel like a ton, you are still getting under it and you are still getting the prescribed reps.

Just keep going, keep making 5-10lbs increases and in a year you will be using these weights as warm ups.

[Eric Cartman]

• Thanks Luna - I will stick to the Wendler warm-up structure as you suggest
• I agree that Squatting is the hardest and most intense exercise.
• I think that the first week of Wendler when you do 3 sets of 5 is the toughest of all the weeks, since its the highest volume and has the most fatigue factor.
• I have to admit that I might have cheated the form of last few reps of the 125x5, I was really fatigued.
• I hope I can break through and continue the progress, as you say.

[Eric Cartman]

Wendler Phase 2 Week 2

Military Press
30x5
45x5
55x5
60x5
70x5
65x3
75x3
85x3

Seated Curls
50x12
50x12
50x8
40x12
40x10

[DoUgL@S]

If that is what is prescribed, then you should not change it. You were the one who brought up being fatigued from your warm up. I'm am by no means in hat shape, but do 5-6 warmup sets before my work sets. Keep doing what you are doing and follow the warm up consistently and you will make progress. Good luck..

[Eric Cartman]

Its no big deal...

The squat is just a different type of exercise, the intensity is much higher then the other 3 combined.

I'm going to breakthrough soon.

[Sirtificate]

Good to see your numbers are going up man. Keep at it.