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Thread: Zak's 5/3/1 Log

  1. #1
    Wannabebig Member
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    Zak's 5/3/1 Log

    Hey all, I'm pretty new to this forum but have already found TONS of great info.

    I recently purchased the 5/3/1 e-book and I am about to start my Third Cycle. My first cycle was with Tate's Prescribed Periodization Bible. The second followed the Boring But Big Template, which I found to be extremely taxing. My Third Cycle with Follow either the The Triumvirate or the Periodization Bible again.

    I've been lifting seriously going on two years now. I previously followed: 5x5 Starting Strength and then WSB. I was enjoying the gains on the WSB Routine but not working to a 1RM week by week. I felt just about the same way Wendler did. I'm going to be joining the Fire Academy soon so I wanted a much more functional strength.

    I'm currently 27, 6'1" @ 215lbs, I have set some goals for next year, By December I would like to hit 200/300/400/500(Military Press/Bench/Squat/Deadlift).

    Enough babble, welcome to my log.
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  2. #2
    Wannabebig Member
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    11/12/10 :
    5/3/1 - Boring But Big
    Week 4 Cycle 1 - Deload

    A) Bench Press:
    Warm-Up: Jump Rope between sets
    45x10
    45x10
    45x10 -Mini Bands
    95x10 -Mini Bands
    95x10 -Mini Bands

    Work Sets:
    40% - 105x5
    50% - 115x5
    60% - 125x5

    B)Assist: Bench Press:
    Wide Grip: 135x10 2 sets
    Mid Grip: 135x10 2 sets
    Close Grip: 135x10 2 sets -2 Board

    C)Assist: Unilateral Dumbbell Rows:
    40x10 -5 sets
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  3. #3
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    531 - Overhead Press 11/15/10

    11/15/10:
    531 - Periodzation Bible
    Week 1 Cycle 3

    A)Overhead Press:
    Warm Up: Jump Rope between sets
    45x10 / 45x10 / 65x6 / 65x6

    Work Sets:
    65% - 85x5
    75% - 100x5
    85% - 115x9

    B)Dumbbell Incline Press: 4/6-8
    WU - 35x10
    Work Sets: 55x8 / 65x8 / 70x8 / 80x5

    C)Dumbbell Incline Flye: 3/10
    30x10 x 3

    D)Triceps: Pin Press: 4/6-8
    135x8 / 185x6 / 185x6 / 185x3 / 135x8
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  4. #4
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    531 - Deadlift 11/17/10
    11/17/10:
    531 - Periodzation Bible
    Week 1 Cycle 3

    A) Deadlift:
    Warm Up: Jumping Rope between sets
    95x8 SLDL / 135x5 / 135x5 / 135x5 / 185x5

    Work Sets:
    65% - 210x5
    75% - 240x5
    85% - 275x8

    B)Hamstings:Leg Curl
    70x8 / 100x10 / 115x7 / 115x6

    C)Qauds:Hack Squat
    95x10 x3

    D)Abs:Three-Way Weighted Crunch
    110x10 / 110x6 x3
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  5. #5
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    531 - Bench Press 11/19/10
    11/19/10:
    531 - Periodzation Bible
    Week 1 Cycle 3

    A)Bench Press:
    Warm-Up: Jump Rope between sets
    45x6 Wide x6 Standard x6 Close / 45x8 / 95x6 x2 / 115x5

    Work Sets:
    65% - 140x5
    75% - 160x5
    85% - 180x15

    B)Shoulders: DB Shoulder Press
    30x12 / 40x10 / 45x6 / 40x8

    C)Lats:BB Rows:
    WU-45x8 / 65x8
    WS-95x8 / 115x8 / 135x8 x3

    D)Triceps: Pushdowns
    130x15 / 150x12 / 160x13
    120x12 / 80x20
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

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