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Thread: Wingmans 5/3/1 Log

  1. #1
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    Wingmans 5/3/1 Log

    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!
    Age 16
    Weight 185

  2. #2
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    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?
    Age 16
    Weight 185

  3. #3
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    starting strong tommrow! Bench and squats baby!
    Age 16
    Weight 185

  4. #4
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    Quote Originally Posted by Cary Pond View Post
    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.
    Age 16
    Weight 185

  5. #5
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    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.
    Age 16
    Weight 185

  6. #6
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    Offical day 1

    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!
    Age 16
    Weight 185

  7. #7
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    Day 2

    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.
    Age 16
    Weight 185

  8. #8
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    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
    Age 16
    Weight 185

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