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Post by Rosario-546 on Oct 19, 2009 9:24:52 GMT -5
Jim Wendler's 5/3/1 System Starting MAX- 10-18-2009 (Gym lifts) Standing Military Press - 175 (.9) = 155 Dead Lift - 565 (.9) = 505 Bench Press -365 (.9) = 325 Squat - 485 (.9) = 435
(Meet lifts) Dead Lift - 565 (IPA) @176 Bench Press - 335 (100% & IPA) @173 & 176
(Goals for Meet lifts) Dead Lift 570 (short term) 600 (long term)@181 Bench 340 (short term) 400 (long term) @181 Squat Anything (short term) 500 long term@181 .................................................................................................................................
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Post by Rosario-546 on Oct 19, 2009 9:25:23 GMT -5
................................................................................................................................. Monday 10-19-2009 (Week-1, Cycle -1)( Assist #2 The Triumvirate) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-3 Workout 100-5, 115-5, 130-15
-Assistance work- Dips (body wt.) (5set-15reps) 15-15-15-13-14 Pull-ups (body wt.)(5set-10reps) 10-10-10-9-6
PM-20mins walk/jog/run ................................................................................................................................
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Post by Rosario-546 on Oct 20, 2009 5:53:31 GMT -5
................................................................................................................................ Tuesday 10-20-2009 (Week-1, Cycle -1)( Assist #2 The Triumvirate) Deadlift Warm-up 205-5, 255-5, 305-3 Workout 330-5, 380-5, 430-11.5 (failure) -Assistance work- Good Mornings (5set-12reps) 135-12-12-12-12-12 HLR (Hanging Leg Raise)(5set-15reps) 15-15-12-m-m Notes: I was aiming for 8-10reps, so Im very excited about the getting11.5, although it made the rest of the workout a real challenge, to say the least. And it made me really question my fitness level. . ................................................................................................................................
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Post by thatnuckolskid on Oct 20, 2009 21:47:07 GMT -5
your numbers look VERY impressive for a 181. welcome aboard! usually this is when i'd advise people to stick around because this is a great place to learn things, but looking at your lifts, i'd like you to stick around with the hope that you can teach us a thing or two!
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Post by Rosario-546 on Oct 21, 2009 6:32:27 GMT -5
................................................................................................................................ Wednesday 10-21-2009 -Off Day-
Notes: Unlike in the past on days "Off", I've really taken this day off. ................................................................................................................................
-thatnuckolskid- Im not sure about teaching anything, but I am very excited about this new workout, going to run until Christmas and re-evaluated. Im going to start posting my wt. each workout too, I've just the first two days, and want to make it the same time each day so I've got an apples to apples comparison along the way....FYI- Im right around 186, Im guessing.
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Post by Rosario-546 on Oct 22, 2009 6:02:02 GMT -5
................................................................................................................................ Thursday 10-22-2009 (Week-1, Cycle -1)( Assist #2 The Triumvirate) Flat Bench Press Warm-up 135-5, 165-5, 195-3 Workout 235-5, 275-5, 310-5 (failure)
-Assistance work- Dumbbell Flat Bench Press (5set-15reps) 55-15, 60-15, 65-15, 70-14, 70-13 Dumbbell Rows (5set-10reps) 60-10, 70-10, 80-10, 90-10, 90-10
Notes: I'm at the beginning stages of a head cold, and didn't feel 100% this morning. I pyramid up the assit. numbers today, havent done these two movements in a long time. ................................................................................................................................
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Post by dopar66 on Oct 22, 2009 9:10:58 GMT -5
Nosk, Excellent numbers! Sorry I didn't see this log earlier! I am glad you're posting, looks like a lifter who could potentially give Aikey a run for his money. :') Hope you get over the cold soon.
God Bless! Doug P.
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Post by Rosario-546 on Oct 23, 2009 10:59:47 GMT -5
................................................................................................................................ Friday 10-23-2009 (Week-1, Cycle -1)( Assist #2 The Triumvirate) Squats Warm-up 175-5, 215-5, 260-3 Workout 285-5, 325-5, 370-8.5 (failure)
-Assistance work- Leg Press (5set-15reps) 180-15, 270-15/15/15/15 Leg Curls (5set-10reps) 135-10,150-10,165-10/10/10
Note: Still not feeling 100%, but no worse then yesterday. 1 week down, and I the volumn of the assist. work has put me on my a$$! I feel like I’ve taken months off and just getting back into it. ................................................................................................................................
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Post by rayferdude on Oct 23, 2009 12:16:04 GMT -5
Sounds like you're doing a great job with the 5 3 1. Keep up the good work; I am looking forward to how you progress. Some serious numbers for a 181.
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Post by Rosario-546 on Oct 26, 2009 6:06:30 GMT -5
................................................................................................................................. Monday 10-26-2009 (Week-2, Cycle -1)( Assist #2 The Triumvirate)(191.2wt AM) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-3 Workout 110-3, 125-3, 140-12 (failure)
-Assistance work- Dips (body wt.) (5set-15reps) 15-15-15-15-15 Pull-ups (body wt.)(5set-10reps) 10-10-10-10-10
Notes: Well it's a full fledged cold now! Surprising not really effecting my overall strength, yet. ................................................................................................................................
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Post by Rosario-546 on Oct 29, 2009 6:18:23 GMT -5
--Workout on hold until 11-2-2009-- I attempted to workout twice, and its was a no go. Figure I just restart Week-2, Cycle-1 next week, need a week off anyways.
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Post by dopar66 on Oct 29, 2009 7:25:16 GMT -5
With a full blown cold plus an attempt at a 2x, I think you made a wise call.
Hope you recover quickly and fully.
God Bless.
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Post by Rosario-546 on Nov 2, 2009 6:56:11 GMT -5
................................................................................................................................. Monday 11-2-2009 (Week-2, Cycle -1)( Assist #2 The Triumvirate)(188.4wt) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-3 Workout 110-3, 125-3, 140-13 (failure)
-Assistance work- Dips (body wt.) (5set-15reps) 15-15-15-15-15 Pull-ups (body wt.)(5set-10reps) 10-10-10-10-10
Hanging knee-ups (body wt.)(5set-10reps) 5-10-10-10-10(NOT part of the 5-3-1 program) Forearm Curls 95-20/20/20 (NOT part of the 5-3-1 program)
Notes: It feels great to get back to work! This was only my 4th week off this year, and the other 3 followed meets. ................................................................................................................................
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Post by lysimacus on Nov 2, 2009 20:06:26 GMT -5
Glad to see you are feeling better.
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Post by Rosario-546 on Nov 3, 2009 6:52:33 GMT -5
................................................................................................................................ Tuesday 11-3-2009 (Week-2, Cycle -1)( Assist #2 The Triumvirate)(186.6wt) Deadlift Warm-up 225-5, 275-5, 315-3 Workout 355-3, 405-3, 455-7 (failure)
-Assistance work- Lower Back Ext. Machine (5set-12reps) 200-12, 220-12, 240-12, 260-12-12 Ab Crush Machine (5set-15reps) 45-15, 65-15-15-15-15 ................................................................................................................................
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Post by dopar66 on Nov 3, 2009 9:57:11 GMT -5
................................................................................................................................ Deadlift Warm-up 225-5, 275-5, 315-3 Workout 355-3, 405-3, 455-7 (failure) ................................................................................................................................ Outstanding deadlifting! God Bless.
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Post by rayferdude on Nov 3, 2009 10:27:18 GMT -5
Agree with dopar66; outstanding deadlifting!
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Post by Rosario-546 on Nov 5, 2009 6:57:27 GMT -5
................................................................................................................................ Thursday 11-5-2009 (Week-2, Cycle -1)( Assist #2 The Triumvirate)(188.6wt) Flat Bench Press Warm-up 135-5, 165-5, 195-3 Workout 255-3, 290-3, 330-3 (failure)
-Assistance work- Dumbbell Flat Bench Press (5set-15reps) 65-15-15-15-13-11 Dumbbell Rows (5set-10reps) 80-10-10-10-10-10 ................................................................................................................................
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Post by popeye on Nov 5, 2009 14:15:52 GMT -5
330x3 awesome benching. We are both 181s but I am afraid right now I am no competition to you.
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Post by thatnuckolskid on Nov 5, 2009 18:07:33 GMT -5
echo popeye. our numbers are similar, but i'm a 220. I think you have me by a little bit actually. huge props!
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Post by Rosario-546 on Nov 6, 2009 13:07:25 GMT -5
........................................................................................................................ ........ Friday 11-6-2009 (Week-2, Cycle -1)( Assist #2 The Triumvirate) Squats Warm-up 175-5, 215-5, 260-3 Workout 305-3, 350-3, 390-4 (failure)
-Assistance work- Leg Press (5set-15reps) 180-15, 270-15, 290-15, 310-15, 330-15 Leg Curls (5set-10reps) 150-10/10/10/10
Note: Woke up with a really stiff neck, proble was in my best interest to skip this workout, but Im not always the smartest......that why we have advil, right. ..................................................................................................................... ...........
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Post by popeye on Nov 6, 2009 22:17:31 GMT -5
Ah you would have felt worse if you had skipped it. Way to tough it out.
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Post by Rosario-546 on Nov 9, 2009 7:06:46 GMT -5
Monday 11-9-2009 (Week-3, Cycle -1)( Assist #2 The Triumvirate)(193.3wt.) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-3 Workout 115-5, 130-3, 145-10 (failure)
-Assistance work- Dips (body wt.) (5set-15reps) 15-15-15-15-m Pull-ups (body wt.)(5set-10reps) 10-10-10-10-m
Hanging knee-ups (body wt.)(5set-10reps) 10-10-10-10 Forearm Curls 95-20/20/20
Note: I never realized Advil was such a good weight gainer.
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Post by Rosario-546 on Nov 11, 2009 7:00:23 GMT -5
................................................................................................................................ Wednesday 11-11-2009 (Week-3, Cycle -1)( Assist #2 The Triumvirate)(189.6wt.) Deadlift Warm-up 205-5, 255-5, 305-3 Workout 380-5, 430-3, 480-6 (failure)
-Assistance work- HLR (Hanging Leg Raise)(5set-15reps) 12-15-15-15-m Lower Back Ext. Machine (5set-12reps) 240-12, 260-12, 280-12/12/12
Note: Replaced Good Mornings again this week to hopefully take some stress off my neck, so there will be no excuses to crush squats this week.
HAPPY VETERANS DAY! ................................................................................................................................
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Post by Rosario-546 on Nov 11, 2009 9:10:15 GMT -5
I've just created an excel spreed sheet that outlines the 5-3-1 workout so it cals all the % for each set for each week......In doing so, I discovered by bench numbers weren't cal. correctly, and were based off my current max and not .9 as outlined in the program.....no wonder my reps were off, based on my other lifts.........If anyone wants this excel spread sheet I've made let me know, and ill be more then happy to send to whomever.
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