My Wendler 5/3/1 Journal

[15meyers462]

Started wendler yesterday and i really like it. Here are my stats.
Height: 5'9
Age: 18
Weight: 145

Actual max:
Squat-215
Bench Press-165
Deadlift-190
OH Press-95

Training max:
Squat-190
Bench Press-150
Deadlift-170
OH Press-85


C1W1: Squat Day (Triumvirate) 3/12/13
Squat- Warmup, 125x5, 145x5, 165x8
Leg Press- 5 sets of 200x15
Leg Curl- 20x10, 30x10, 40x10, 40x9, 30x10


C1W1: Bench Day (Triumvirate) 3/13/13
Bench Press- Warmup, 100x5, 115x5, 130x7
DB Bench Press- 30x15, 35x15, 35x15, 35x15, 35x15
DB Row- 30x10, 35x10, 35x10, 35x10, 35x10

[15meyers462]

Another good day at the gym, im loving the 5/3/1. Heres todays stats

C1W1- Deadlift Day (Triumvirate) 3/15/2013

Deadlift: Warmup, 115x5, 130x5, 145x10
Goodmornings: 45x12, 45x12, 50x12, 55x12, 60x12
Hanging Leg Raises: 15,15,10,10,10

I have work tomorrow so im debating if i should do OH Press tomorrow or sunday? I have an 8 hour job and i dont get time to sit down cause it's always busy. What do you think? Do my workout tomorrow or do it on sunday?

[15meyers462]

I never thought chin ups would be hard, but my first day doing them.

C1W1: Day 4- 3/16/2013
OH Press: Warmup, 60x5, 65x5, 75x10
Dips (Body weight): 5 sets of 10
Chin ups (Body weight): 5,4,4,4,3

Also my last day taking preworkout, cycling off it for about 2 weeks

[Jakeylee]

Another good day at the gym, im loving the 5/3/1. Heres todays stats

C1W1- Deadlift Day (Triumvirate) 3/15/2013

Deadlift: Warmup, 115x5, 130x5, 145x10
Goodmornings: 45x12, 45x12, 50x12, 55x12, 60x12
Hanging Leg Raises: 15,15,10,10,10

I have work tomorrow so im debating if i should do OH Press tomorrow or sunday? I have an 8 hour job and i dont get time to sit down cause it's always busy. What do you think? Do my workout tomorrow or do it on sunday?

I used to do PHAT while working as a labourer. I think you'll be fine.

EDIT: You got +5 so good going.

[15meyers462]

I used to do PHAT while working as a labourer. I think you'll be fine.

EDIT: You got +5 so good going.

Thanks man, I probably could of pushed one or two more out but i dont like going to failure, i stop at like 1 before failure.

[15meyers462]

I wasn't able to post yesterday because i got really busy but here is week 2

C1W2- Squat day 3/18/2013
Squat: Warmup, 135x3, 155x3, 175x10
Leg Press: 200 for 5 sets of 15
Leg Curl: 30 for 2 sets of 10 (Had to go to work so couldn't finish)


This is todays, i broke a PR for reps and i hoped on the scale this morning i weigh 148. I have never weighed this much in my life. Im proud of myself today!

C1W2- Bench Day 3/19/2013
Bench Press: Warmup, 105x3, 120x3, 135x6 (Broke rep PR)
Dumbell Press- 30x15, 30x15, 35x12, 35x10, 35x10
Dumbell Row- 35x12, 35x10, 35x10, 35x10, 35x10


I want to incorperate shrugs into my workout but idk what day to do them on, my traps are big already but i want them bigger. Advice please

[15meyers462]

3/22/13

C1W2- Deadlift day
Deadlift: 120x3, 140x3, 155x8
Goodmornings: 65 lbs 5 sets of 12 reps
Hanging leg raise: 15,15,10,10,10

3/23/13

C1W2- OH Day
OH Press: 60x3, 70x3, 80x5
Dips (bodyweight): 5 sets of 10
Chinups (bodyweight): 6,5,5,4,3 more then last week lol