I'm prefacing my log with this: please don't laugh or make fun, lol. I am pretty weak, but I'm trying to get stronger.
I see all these training logs, and I figured I'd start one of my own. I'm on my second cycle of Wendler's 5/3/1 and will be continuing it for a while along with mixing in some 2-week bodyweight cycles periodically.
With 5/3/1, we use 90 percent of our 1RM as our working max. The base of the routine is four major lifts: military press, deadlift, bench press, squat. Unfortunately, because of my groin pull I cannot do deadlifts and squats, so I have substituted leg extensions and leg curls for them. Yes, I know it's not nearly the same or as good, but I'm doing the leg work that I can do at this moment.
Each major lift has three warmup sets...5x40%, 5x50%, and 3x60%. Then the working sets depend on what week your own. Week one is 5x65%, 5x75%, 5 or more at 85%. Week two is 3x70%, 3x80%, 3 or more at 90%. Week three is 5x75%, 3x85%, 1 or more at 95%. Week four is deload week.
I guess I'll go back to my first Wendler workout and catchup to now...
Wendler 5/3/1, Cycle 1, Periodization Assistance
Week One (5/5/5+)
7.23.13
Military Press Warm Up...5x40, 5x50, 3x55
Military Press...5x60, 5x70, 15x80
Rev Grip Incline Press...5x10x65
BB Shrugs...5x15x100
Closed-Grip BP...5x15x75
7.24.13
Leg Extension Warm Up
Leg Extensions...didn't do either. When I tried to just warm up, my groin was having none of it.
Good Mornings...4x20x80
Pullovers...4x15x33
7.25.13
Bench Press Warm Up...5x70, 5x90, 3x105
Bench Press...5x115, 5x135, 10x155
Bent Over Row...5x20x55
Lateral Raise...5x12x20
OH Tricep Extension...5x20x20
Week 2 (3/3/3+)
7.29.13
Mil Press Warm Up...5x45, 5x50, 3x60
Military Press...3x75, 3x85, 12x95
Rev Grip Incline Press...5x11x65
BB Shrugs...5x20x100
Closed-Grip BP...5x16x75
7.31.13
I suck...I missed/skipped this leg/pullover day.
8.2.13
Bench Press Warm Up...5x70, 5x90, 3x105
Bench Press...3x125, 3x145, 10x160
Bent Over Row...5x20x65
Lateral Raise...5x12x20
OH Tricep Ext...5x20x20
Week 3 (5/3/1+)
8.5.13
Mil Press Warm Up...5x45, 5x50, 3x60
Military Press...5x75, 3x90, 12x100
Rev Grip Incline Press...4x15x65, 1x10x65
BB Shrugs...5x20x100
Closed-Grip BP...4x20x75, 1x15x75
8.7.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...5x90, 3x105, 13x115
Calf Raises...2x20x115, 3x15x115
Good Mornings...5x20x55
Pullovers...5x16x33
8.8.13
Bench Warm Up...5x70, 5x90, 3x110
Bench Press...5x135, 3x155, 7x170
Bent Over Row...5x20x65
Lateral Raise...5x13x20
OH Triceps Ext...5x20x20
8.9.13 (finally added Leg Curls day...supposed to be squat day )
Leg Curl Warm Up...5x45, 5x55, 3x65
Leg Curls...5x85, 3x90, 10x100
EZ Bar Curls...5x15x45
Upright Rows...5x11x45
Week 4 (Deload Week)
8.12.13
Military Press...5x45, 5x50, 5x60
Rev Grip Incline Press...4x10x45
BB Shrugs...4x10x95
8.13.13
Leg Extension...5x50, 5x60, 5x75
Pullovers...4x10x23
Good Mornings...4x10x45
8.15.13
Bench Press...5x70, 5x90, 5x110
Bent Over Row...4x10x45
OH Triceps Ext...4x10x15
8.16.13
Leg Curls...5x45, 5x55, 5x65
Upright Rows...4x10x25
EZ Bar Curls...4x10x25
Cycle 2, Triumverate Assistance Work
Working/Estimated Maxes: Military Press-125, Leg Extensions-125, Bench Press-185, Leg Curls-110
Week 1 (5/5/5+)
8.19.12
Mil Press Warm Up...5x50, 5x60, 3x75
Military Press...5x80, 5x95, 10x105
Rev Grip BORs...5x10x65
Upright Rows...5x10x50
8.20.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...5x80, 5x95, 20x105
Good Morning...5x12x65
Pullover...5x10x40
8.22.13
Bench Warm Up...5x75, 5x95, 3x110
Bench Press...5x125, 5x140, 11x160
DB Rows...5x10x43
DB Bench Press...5x15x23
8.23.13
Leg Curl Warm Up...5x50, 5x60, 3x75
Leg Curls...5x75, 5x75, 5x75 (stayed light because of tourney the next day)
BB Shrugs...5x10x155
Calf Raises...5x10x95 (stayed light on these too...didn't want sore legs next day)
Week 2 (3/3/3+)
8.26.13
Mil Press Warm Up...5x50, 5x60, 3x75
Military Press...3x90, 3x100, 9x115
Rev Grip BOR...5x10x75
Dips...5, 5, 5, 5, 8 (dip stand arrived, replaced Upright Rows with them...I suck at dips)
8.27.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...3x90, 3x100, 25x115 (need to up my working max next cycle)
Good Mornings...5x12x65
Pullover...5x10x40
So that's up-to-date through today. I'll try to remember to log each day or maybe log each week. I'm hopeful that by Cycle 5 in late November I'll be able to start doing deadlifts and squats. Softball is pretty much over for me (except for a Sept 7 tourney), so my groin should be able to start healing now. I'll be trying to take it easy on it until then...except for stretching and rolling it.
The first cycle was a little helter-skelter, but I feel like I'm finally settling into a good routine. I enjoy 5/3/1...good stuff.
I see all these training logs, and I figured I'd start one of my own. I'm on my second cycle of Wendler's 5/3/1 and will be continuing it for a while along with mixing in some 2-week bodyweight cycles periodically.
With 5/3/1, we use 90 percent of our 1RM as our working max. The base of the routine is four major lifts: military press, deadlift, bench press, squat. Unfortunately, because of my groin pull I cannot do deadlifts and squats, so I have substituted leg extensions and leg curls for them. Yes, I know it's not nearly the same or as good, but I'm doing the leg work that I can do at this moment.
Each major lift has three warmup sets...5x40%, 5x50%, and 3x60%. Then the working sets depend on what week your own. Week one is 5x65%, 5x75%, 5 or more at 85%. Week two is 3x70%, 3x80%, 3 or more at 90%. Week three is 5x75%, 3x85%, 1 or more at 95%. Week four is deload week.
I guess I'll go back to my first Wendler workout and catchup to now...
Wendler 5/3/1, Cycle 1, Periodization Assistance
Week One (5/5/5+)
7.23.13
Military Press Warm Up...5x40, 5x50, 3x55
Military Press...5x60, 5x70, 15x80
Rev Grip Incline Press...5x10x65
BB Shrugs...5x15x100
Closed-Grip BP...5x15x75
7.24.13
Leg Extension Warm Up
Leg Extensions...didn't do either. When I tried to just warm up, my groin was having none of it.
Good Mornings...4x20x80
Pullovers...4x15x33
7.25.13
Bench Press Warm Up...5x70, 5x90, 3x105
Bench Press...5x115, 5x135, 10x155
Bent Over Row...5x20x55
Lateral Raise...5x12x20
OH Tricep Extension...5x20x20
Week 2 (3/3/3+)
7.29.13
Mil Press Warm Up...5x45, 5x50, 3x60
Military Press...3x75, 3x85, 12x95
Rev Grip Incline Press...5x11x65
BB Shrugs...5x20x100
Closed-Grip BP...5x16x75
7.31.13
I suck...I missed/skipped this leg/pullover day.
8.2.13
Bench Press Warm Up...5x70, 5x90, 3x105
Bench Press...3x125, 3x145, 10x160
Bent Over Row...5x20x65
Lateral Raise...5x12x20
OH Tricep Ext...5x20x20
Week 3 (5/3/1+)
8.5.13
Mil Press Warm Up...5x45, 5x50, 3x60
Military Press...5x75, 3x90, 12x100
Rev Grip Incline Press...4x15x65, 1x10x65
BB Shrugs...5x20x100
Closed-Grip BP...4x20x75, 1x15x75
8.7.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...5x90, 3x105, 13x115
Calf Raises...2x20x115, 3x15x115
Good Mornings...5x20x55
Pullovers...5x16x33
8.8.13
Bench Warm Up...5x70, 5x90, 3x110
Bench Press...5x135, 3x155, 7x170
Bent Over Row...5x20x65
Lateral Raise...5x13x20
OH Triceps Ext...5x20x20
8.9.13 (finally added Leg Curls day...supposed to be squat day )
Leg Curl Warm Up...5x45, 5x55, 3x65
Leg Curls...5x85, 3x90, 10x100
EZ Bar Curls...5x15x45
Upright Rows...5x11x45
Week 4 (Deload Week)
8.12.13
Military Press...5x45, 5x50, 5x60
Rev Grip Incline Press...4x10x45
BB Shrugs...4x10x95
8.13.13
Leg Extension...5x50, 5x60, 5x75
Pullovers...4x10x23
Good Mornings...4x10x45
8.15.13
Bench Press...5x70, 5x90, 5x110
Bent Over Row...4x10x45
OH Triceps Ext...4x10x15
8.16.13
Leg Curls...5x45, 5x55, 5x65
Upright Rows...4x10x25
EZ Bar Curls...4x10x25
Cycle 2, Triumverate Assistance Work
Working/Estimated Maxes: Military Press-125, Leg Extensions-125, Bench Press-185, Leg Curls-110
Week 1 (5/5/5+)
8.19.12
Mil Press Warm Up...5x50, 5x60, 3x75
Military Press...5x80, 5x95, 10x105
Rev Grip BORs...5x10x65
Upright Rows...5x10x50
8.20.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...5x80, 5x95, 20x105
Good Morning...5x12x65
Pullover...5x10x40
8.22.13
Bench Warm Up...5x75, 5x95, 3x110
Bench Press...5x125, 5x140, 11x160
DB Rows...5x10x43
DB Bench Press...5x15x23
8.23.13
Leg Curl Warm Up...5x50, 5x60, 3x75
Leg Curls...5x75, 5x75, 5x75 (stayed light because of tourney the next day)
BB Shrugs...5x10x155
Calf Raises...5x10x95 (stayed light on these too...didn't want sore legs next day)
Week 2 (3/3/3+)
8.26.13
Mil Press Warm Up...5x50, 5x60, 3x75
Military Press...3x90, 3x100, 9x115
Rev Grip BOR...5x10x75
Dips...5, 5, 5, 5, 8 (dip stand arrived, replaced Upright Rows with them...I suck at dips)
8.27.13
Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...3x90, 3x100, 25x115 (need to up my working max next cycle)
Good Mornings...5x12x65
Pullover...5x10x40
So that's up-to-date through today. I'll try to remember to log each day or maybe log each week. I'm hopeful that by Cycle 5 in late November I'll be able to start doing deadlifts and squats. Softball is pretty much over for me (except for a Sept 7 tourney), so my groin should be able to start healing now. I'll be trying to take it easy on it until then...except for stretching and rolling it.
The first cycle was a little helter-skelter, but I feel like I'm finally settling into a good routine. I enjoy 5/3/1...good stuff.
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