Wingmans 5/3/1 Log

[Wingman]

Hey guys Im going to be running 5/3/1 from now on! I want to be as big as humanly possible. A couple very generous people on this site gave me an idea on how to stay motivated while going through depression, and that is starting a log! I am doing 5/3/1 in a unique way somewhat. I dont go very well with only hitting the big four once a week, and want to do them both twice so im doing it like this.
- bench and squat
- dead lift and over head press

Maxes and goals:
Bench Press 250 Goal 315
Dead Lift 315 Goal 495
Squat 275 Goal 405

I know this is going to take alot of work but its not a sprint its a marathon, and im gonna give it my all!

[Wingman]

template opinions guys?



5/3/1 Split

Bench and squat (A)

· Bench 5/31
· Incline Smith Bench 5s RP
· Db Hammer grip Bench 5x10
· One armed Rows 5x10
· Pull-ups 5x10 (weighted)
· Back Squat 5/3/1
· Front squat 5s RP
· Hyper extensions (weighted 5x20)


Dead Lift and Overhead Press (A)
· Dead Lift 5/3/1
· Dead Lift 5x10
· Stiff-Legged Dead Lifts 5x8
· Overhead Press 5/3/1
· Seated Db Press 5x10
· Weighted Dips 5x8 (weighted)
· Skull crushers 5x10


Bench and Squat (B)
· Bench 5/3/1
· Decline Bench Press 5s RP
· Db Hammer incline Press 5x10
· Bent Over rows 5x8
· Pull-ups 5x10 (weighted)
· Back Squat 5/3/1
· Front Squat 5s RP
· Hyper extensions (weighted 5x20)

Dead Lift and Overhead press (B)
· Dead Lift 5/3/1
· Snatch dead Lifts 5x10
· Stiff-legged Dead Lifts 5x8
· Over head Press 5/3/1
· Seated Over Head press 5x10
· Weighted Dips 5x8 (weighted)
· Triceps pushdown/ over head extensions 5x12

I switch A and B every 4 or so weeks or whenever I stall on Big 4 2 or more times Ideas?

[Wingman]

starting strong tommrow! Bench and squats baby!

[Cary Pond]

Template looks good wingman. Remember, to take it slow and steady, What previous training have you had ? Good luck on your program and keep us informed !!

[Wingman]

Template looks good wingman. Remember, to take it slow and steady, What previous training have you had ? Good luck on your program and keep us informed !!

Thanks man! My previous training has been SS, and regular prrograms, and I wanted to switch it up to a powerlifting based program.

[Wingman]

Official first day starts today! Have had some personal problems I have had to deal with this past week have not been in the area at all.

[Wingman]

Bench Press
45x5
135x5
155x5
185x5
205x5
210x5

Smith Incline Press (RP)
45x5
135x8
155x8
175x5
185x5
190x5

Hammer Grip DB Bench
50x10
60x8
70x6
Lol this was a total fail was allready dead from the benching!

Pull ups
x8
x3
These need to go up fast

One armed DB rows
60x10
65x10
70x10
75sx10
grinder!

Back squat
45x5
135x5
185x5
205x5
225x5
This was a total fail my bench for 5 is 15 pounds less I need help on assistance for squats asap!

Overall great workout had a great pump my goal for Friday is to add 5 pounds on Bench, and 10 to 15 on squats. Thursday is Dead Lifts and Over head Press Im going to find out which I prefer sumo or original deads lets make it happen!

[Wingman]

Squats and Over head Press
- I have decided to do Bench and deadlift and squats and over head press

Squats
45x5
135x5
205x5
225x1
245x5 PR

Leg press 4x10
leg extensions 4x15
Calf press 4x30

Over Head Press
45x5
90x5
105x5
115x5 PR

DB press 4x10
Shruggs 3x12
Weighted Dips 4x8
Skull crushers 4x10
Rope pushdown 4x15

Over all great workout I wanted to switch it around, beacuse I think Dead Lifts help the back as well, and the chest assistance is back. For dead lifts ill do traditional sumo, and static holds with heavy weights.

[Wingman]

Bench press and Dead Lifts
Bench
45x5
135x8
155x5
185x6
205x3
215x3
225x3

Incline Smith press
135x10
155x8
175x8
185x5

Decline Hammer press p=plate
1p x15
1p + 25 x15
2p x10
2p + 25 x8
3p x6

Dead Lifts
135x3
225x3
275x3

Bent over rows
135x8
135x8
155x6

Cable rows 4x10
pull ups
x8
x6
x6