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Thread: Jwood's 5/3/1 Log

  1. #51
    WBB Team Captain Coke's Avatar
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    Looks good man, raising up!!

  2. #52
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    Monday Week 4, Cycle 1 Deload Week

    Bench Press
    195x5
    215x5
    225x5
    Most of these reps were done with a good pause and really worked on my set up and staying tight.

    Dumbbell Bench
    100s x 10, 10, 10, 9, 8 PR
    Last week I only got 2 sets of 10 so I added a set of ten so I am counting that as a PR

    Dumbbell Rows no straps!
    100s x 10
    125s x 3 x 10 PR for reps
    125s x 9 form was getting bad, did a tenth rep but it was ugly

    Overhead Cable Tricep Extension
    50x15
    70x14
    80x12, 12
    These felt great and awesome pump in the triceps

    Awesome workout for a deload. I am going to skip squats tomorrow due to my hamstring which is feeling much better. I think I am going to wait and just do a speed squat session on friday to feel it out and hop back into 5/3/1 next week. More foam rolling to be done

  3. #53
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    Tuesday Week 4, Cycle 1 Deload

    Today was a serious deload day, just loosened up my legs and got a good pump

    Hyperextensions
    BW x 3 x 20

    Leg Press
    3 plates each side x 3 sets x 20
    3 plates x 35 reps, had plenty more left in me

    Hyperextensions
    2x15 good stretch at bottom

    10 minutes of cardio

    Foam rolling when I got home. Feeling good today, hamstring is almost 100%. I plan to do a speed day on friday for squats and deads. Then I will resume 5/3/1 next week for my second cycle

  4. #54
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    Thursday Week 4, Cycle 1 Deload

    Military Press
    115x5
    125x5
    135x5

    Dip Machine
    135x12
    195x12
    295x3x12
    This felt awesome, it may be a PR but I am not tracking that

    Pullups and Lat Pulldown Gironda Style
    Pullups x BW x 4 x 8
    Lat Pulldown 140x4x8
    This was done as described in Vince Gironda's 8x8 program, I did a set of pull ups 15-30 sec rest and then lat pulldown, 15-30 sec rest, back to pull ups for 4 sets of each exercise, pretty intense

    Dumbbell Tricep Extension
    30s x 3 x 10

    Great workout, deload is almost over, Tomorrow I think I am going to do speed squats, not quite sure yet

  5. #55
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    First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

    Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.

  6. #56
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    Quote Originally Posted by mchicia1 View Post
    First cycle deload? Wait until you hit the weights again next week. You will feel like superman...they really do work.

    Also, didn't get a chance to check out that PL gym in Bristol yet. I am so close to hitting my 315/405/500 goal, that I am just going to stick it out with this gym so my rythm doesn't get messed up. Probably 6 weeks away from that goal.
    thanks man, I am really looking forward to crushing my next cyle.

    Stick with what you are doing then, and rush those goals bud!

  7. #57
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    Friday Week 4, Cycle 1

    Speed Squats
    Everything plus 2 sets of chains on each side

    135x2x3
    185x2x2
    225x8 sets x 2 reps

    Felt awesome, I do miss using chains but 5/3/1 is working great so I have to stick with it.

    Abs
    Weighted Leg Raise
    Decline Sit ups
    Twist Machine
    *I like the weighted leg raise machine it hits the abs hard but also works the hip flexors hard.

    Good workout, my hamstring felt great. Did not feel any tightness or pain in the hamstring so I am ready to start my next cycle!

    Another note, I am reading Beyond Bodybuilding by Pavel and it is awesome. There are so many things I want to try but I am going to have to wait a while. Everything is so hardcore, I want to do it. Maybe after my competition, for anyone that has read the book, I want to do the russian squat assault cycle, 6 weeks of hardcore squatting.

  8. #58
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    Monday Week 1, cycle 2!!

    Bench Press
    250x5
    265x5
    280x6
    Not quite a PR, but these were very good reps, set up is getting more comfortable

    Dumbbell Bench
    100s x 3 x 10
    100s x 7, 6
    these felt good, tough though

    Dumbbell Row
    125s x 5 x 10 PR
    gonna step it up to 12 reps next week

    Overhead Tricep Extension
    60x12
    80x10
    100x7
    90x10
    good pump in the triceps

    I was pretty tired today, but was able to push through and get my reps in plus one on bench, so still a good workout. I had to wake up at 430 am yesterday

  9. #59
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    Tuesday Week 1, Cycle 2

    Squat
    385x5
    415x5
    445x9 PR
    For some reason my first two work sets felt extremely heavy, but then once I got fired up for my last set it felt great. I think I was going deeper with the heavier weight than my first two sets.

    Pull Throughs
    130x12
    150x3x12
    150x10
    This gave me a crazy pump in my lower back, never really did these before but I am going to keep them for a while. They feel very good on the back and legs.

    Single Leg Hack Squats
    1 plate x 5 each leg
    25 pound plate each side x 4 x 10 each leg
    Tried to work on depth and my legs were just worn out.

    The first week of 5/3/1 is always the hardest to me, but I think the way Wendler has set it up in his new book will be much better. I will have to wait and see when the book comes out.

  10. #60
    WBB Team Captain Coke's Avatar
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    Quite impressed with the super new PRs!!

  11. #61
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    Thursday Week 1, Cycle 2

    Overhead Press
    145x5
    155x5
    165x10 PR!
    this was a huge number for me, great start!

    Dips
    BW x 2 x 20
    Big Badass chain around my neck!!
    x 12, 10, 9
    These were incredibly difficult, triceps and chest were dying!

    Pull Ups
    BW x 3 x 10
    BW x 8, 7
    I tweaked my form slightly on pull ups since I am reading a book by Pavel, he says rather than just bringing your chin over the bar you should lean back and pull your upper chest to the bar. These are much harder and work the back a lot better. I like them better squeeze and pump.

    Row Machine
    150x3x10
    Just for something a little extra

    Awesome Workout I am feeling very strong, but I guarantee my neck will be really sore later, the chain I used is a little long so it causes me to lean forward a bit. But it works the triceps and chest great! Awesome workout and I can not wait to just eat for hours!

  12. #62
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    Strong stuff in here.
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  13. #63
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    Friday Week 1, Cycle 2

    Deadlift
    315x5
    355x5
    405x11 PR!!!
    Deadlifts felt great today, stopped when my form started to suffer

    Leg Press
    3 plates each side x 12
    5 plates x 10
    6 plates x 3 x 10

    Pull throughs
    150x 3 x 10

    Awesome workout, sucks I have to go to work today.

  14. #64
    I Wanna Be Strong(er)
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    We got a PR machine here!
    Strong work bro,esp on sq and dl.
    Get Strong(er)
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    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  15. #65
    WBB Team Captain Coke's Avatar
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    Looking stellar with those deads man.

  16. #66
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    Thanks a lot guys I am working my butt off to hit good numbers in my next meet

  17. #67
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    Huge PR on deadlifts!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  18. #68
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    Thanks guys!!!

    Saturday Extra Workout

    Pullups 6-8 sets of 7-8 reps
    I am focusing on my form here and pulling my upper chest to the bar and not just trying to swing my chin over the bar.

    Cable Lateral Raises
    30x3x10

    Standing Preacher Curls
    75 x 3 x 10

    Also did a sled workout that consisted of pretty much every upper body movement, hit everything, chest, back, shoulders, and arms. Great pump

  19. #69
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    Monday Week 2, Cycle 2

    Bench Press
    265x3
    280x3
    300x3
    No PR today, the weights felt very heavy and I think this was due to some work I did this weekend. tons of yard work yesterday, but its all good I hit my numbers.

    Dumbbell Bench
    100s x 3 x 10

    Dumbbell Row
    125s x 3 x 12 PR
    I cut the volume a bit today, I was not really feeling it.

    Bench Lockouts
    315x3
    365x2
    405xM, I was disappointed here, I thought this should have been easy.
    365x1
    315x1
    I think I need to do lockouts more, my other tricep work is not really helping my bench.So I am going to focus on lockouts for a while. I can definitely feel it in my triceps.

    Alright workout, nothing great.

  20. #70
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    Good benching either way...the fatigue was probably from hitting 10 reps on ur military plus doing yard work over the weekend. No big deal.

  21. #71
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    Tuesday Week 2, Cycle 2

    Squats
    415x3
    440x3
    470x5 PR
    I focused on staying tight and really sitting back and taking control of my hip flexors. This helped me to stay tight and hit better depth for each rep.

    Pull Throughs
    150x4x12
    150x15
    Each week I am going to add another set of 15.

    Step Ups
    135x 5 sets x 5 reps each leg
    I have not done these for a while and I really like them. I think they are here to stay for a while, really hit the quads and help balance. I am going to take out all machine work and switch to something else. I read some bad stuff about the leg press in Pavels book, and it scared me.

    Much better workout than yesterday, I am back on track!

  22. #72
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    Holy crap...big squat!
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  23. #73
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    Quote Originally Posted by Off Road View Post
    Holy crap...big squat!
    Thanks a lot bud!

  24. #74
    WBB Team Captain Coke's Avatar
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    Major props on the big squats bro.

  25. #75
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    Quote Originally Posted by CoCoa View Post
    Major props on the big squats bro.
    Thanks a lot man!

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