Flyman's training log

[Flyman]

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.

 

[Flyman]

Wendler 5/3/1 Cycle 2, Week 2, Day 3

Bench Warm Up...5x75, 5x953x110
Bench Press...3x135, 3x145, 13x165 (PR)
DB Bench Press...4x15x28
Kroc Rows...1x10x23, 1x10x43, 1x20x63

I got the Kroc rows from Wendler, who got them from someone whose nickname is "Kroc." I can't even begin to do the 20x225 that "Kroc" and Wendler do, but I'm trying to incorporate these as an assistance lift rather than just regular DBs. Basically, it's 2-3 warmup sets (I chose 2) and then 20 reps, balls-to-the-wall, as high was you can go. I chose 63 because that's pretty much all I can fit on my DB handles (out of the standard plates I have). I can go up to 67, but chose 63 for now. Good thing, too, because I struggled to get 20 reps on both arms...left is definitely stronger than the right. Once I can get to 25 reps on both arms, I'll move up to the 67.

I'm beat now...whew...

 

[Flyman]

Wendler 5/3/1 Cycle 2, Week 2, Day 4

Leg Curl Warm Up...5x45, 5x55, 3x65
Leg Curls...3x75, 3x90, 6x100
Calf Raises...5x15x115
Barbell Shrugs...5x10x155
Butt Bridges...5x115, 8x115

Wow, my hamstrings are weak. They definitely seem to be an area on which I need to work. I keep my calf raise weight low on purpose, though I plan to gradually raise the weight each cycle. Tried a new lift today...butt bridges. I've been reading that weak glutes could lead to overworking hamstrings which could end up causing an imbalance and weakened hammies. So I'm trying to incorporate something to help address that until my groin heals up enough to do deads and squats.

 

[Flyman]

Wendler 5/3/1 Cycle 2, Week 3, Day 1

Mil Press Warm Up...5x50, 5x60, 3x75
Military Press...5x95, 3x105, 9x120
Rev Grip BORs...5x10x75
Dips...6, 6, 6, 6, 11

New PR on the military press. Just started doing dips last week for the first time since my college days. Showing progress from last week is encouraging.

 

[grubd]

I have heard of this program but never researched it, 5/3/1. Why is your military press 5,3,9?

 

[Flyman]

I have heard of this program but never researched it, 5/3/1. Why is your military press 5,3,9?

On the last set for each primary lift, Wendler says to get as many as you can. He says not to go to muscle failure, but as close to failure as you can get. So on week 1 it's 5/5/5+ (65% of estimated max, 75%, 85%). Week 2 is 3/3/3+ (70%, 80%, 90%). Week 3 is 5/3/1+ (75%, 85%, 95%). Then deload week for week 4. Wendler's estimated max is 90% of your 1RM.

 

[grubd]

OK, so it isn't like a 5x5. Thanks, just wondering and didn't want to Google it.

 

[Flyman]

OK, so it isn't like a 5x5. Thanks, just wondering and didn't want to Google it.

Lol, no prob. I've never done a 5x5. Heard of it, but haven't read much on it and haven't tried it.

 

[grubd]

Starting strength? Mark rippetoe? Probably rings a bell, LOL. Starting strength vs. Stronglifts 5x5

 

[SMFCLAN]

Work out

Keep up the good work ... I would consider doing large muscle groups before the smaller ones ... For example keep your delt exercises after your chest ...

 

[grubd]

Bill Starr and his 5x5 is the og. He actually makes the best case for a single lift for a test of strength and that is old Olympic press.

 

[Flyman]

Starting strength? Mark rippetoe? Probably rings a bell, LOL. Starting strength vs. Stronglifts 5x5

Yep, that rings a bell now, lol. Speaking of Rip and MPs, following his instructions on the MP made it a lot easier for me about a year ago and allowed me to increase the weight.

 

[Flyman]

Keep up the good work ... I would consider doing large muscle groups before the smaller ones ... For example keep your delt exercises after your chest ...

Thanks .

Am I doing the opposite? Just following Wendler's routine (or trying to, lol)...other than the extensions/curls (looking forward to doing deads again...and I guess squats, LOL). Are you referring to the assistance lifts?

I'm always appreciative of any help/guidance ...need all the help I can get, lol.

 

[Flyman]

Wendler 5/3/1 Cycle 2, Week 3, Day 2

Leg Ext Warm Up...5x50, 5x60, 3x75
Leg Extension...5x95, 3x105, 30x120 (as I said last week, I realize I need to up the weight A LOT...actually growing in strength with LEs quickly)
Good Mornings...5x12x65
Pullover...5x10x40

 

[Flyman]

Wendler 5/3/1 Cycle 2, Week 3, Day 3

Bench Warm Up...5x75, 5x95, 3x110
Bench Press...5x140, 3x160, 8x175
DB Bench Press...5x10x33
DB Rows...10x23, 10x43, 10x63
I'm not strong, but this was a bad day .

Wendler 5/3/1 Cycle 2, Week 3, Day 4
Leg Curl WU...5x45, 5x55, 3x65
Leg Curls...5x80, 3x90, 5x105
BB Shrugs...5x10x155
Cal Raises...5x15x115

 

[Flyman]

Week 4 was a deload week, so I saw no need to post that.

Wendler 5/3/1 Cycle 3, Week 1, Day 1, Mon 9/16
Moving from the Triumverate Assistance Work to the "Boring But Big". Estimated/Working maxes for this cycle are: Mil Press 130, Leg Ext 215, Bench 190, Leg Curls 110. My estimated maxes should be higher on both presses, but Wendler only allows you to increase 5lbs on your estimated max each cycle. In "Boring But Big", you do your main lift as an assistance lift, doing 5x10 at 40-50 percent.

Mil press Warm Up...5x55, 5x70, 3x85.
Military Press...5x90, 5x105, 6x120 (I calculated wrong...estimated max was 140 instead of the 130 it should have been)
Military Press...5x10x55
Dips...5x6

Wendler 5/3/1 Cycle 3, Week 1, Day 2, Tue 9/17
Leg Ext Warm Up...5x85, 5x105, 3x130
Leg Extensions...5x140, 5x160, 13x180
Leg Extensions...5x10x85
T-Bar Row...5x10x45 (just used my olympic bar in a corner of my weight room)

Wendler 5/3/1 Cycle 3, Week 1, Day 3, Fri 9/20
BP Warm Up...5x75, 5x95, 3x115
Bench Press...5x125, 5x145, 11x160
Bench Press...4x10x75, 1x10x95
DB Rows...10x23, 10x43, 20x63
This wasn't a bad day for me considering I was getting over a pretty bad head cold on Wednesday and Thursday (this workout was on Friday, 9/20).

Wendler 5/3/1 Cycle 3, Week 1, Day 4, Sat 9/21
Leg Curl Warm Up...5x45, 5x55, 5x65
Leg Curls...5x70, 5x80, 9x95
Leg Curls...2x10x45, 3x10x55
BB Shrugs...5x10x155