The S14 Wendler 5/3/1 Journal

[Stewart14]

Back to 5/3/1, love that program! Going to do it pretty much by the book this time however, no modifications except I'm going to replace overhead press with chinups as a 5/3/1 exercise, and I'm doing my own assistance scheme, but other than that, I'm going to follow the manual.


Incline Bench Press
180 x 5
205 x 5
235 x 10

Incline Bench Press
215 x 10
215 x 10
215 x 10

Pendlay Rows
185 x 10
185 x 10
185 x 10

 

[Phineas]

Back to 5/3/1, love that program! Going to do it pretty much by the book this time however, no modifications except I'm going to replace overhead press with chinups as a 5/3/1 exercise, and I'm doing my own assistance scheme, but other than that, I'm going to follow the manual.


Incline Bench Press
180 x 5
205 x 5
235 x 10

Incline Bench Press
215 x 10
215 x 10
215 x 10

Pendlay Rows
185 x 10
185 x 10
185 x 10

Wow, that's some insane benching, dude! And powerful rows.

What variation are you following? Looks like Boring But Big only with reduced volume (i.e. 3 x 10 instead of 5 x 10).

Also, the weight on your assistance bench sets looks pretty high. What percentage of your working max is that?

Looking forward to seeing you progress. 5/3/1 is an amazing program.

 

[ihateschoolmt]

5/3/1 is popular these days. Good luck

 

[Stewart14]

Wow, that's some insane benching, dude! And powerful rows.

What variation are you following? Looks like Boring But Big only with reduced volume (i.e. 3 x 10 instead of 5 x 10).

Also, the weight on your assistance bench sets looks pretty high. What percentage of your working max is that?

Looking forward to seeing you progress. 5/3/1 is an amazing program.

I like to change it around and make it a 3 day rotation where you hit each exercise every 5 days, and I also like to change the overhead presses to chinups to make it more balanced. So I end up with something like this:
Incline bench 5/3/1
Incline bench accessory
Standing db presses accessory

Chins 5/3/1
Chins accessory
Rows accessory

Squats 5/3/1
Squats accessory
Romanian deads accessory

Now I know you're gonna ask about regular deads, but I can't to deads heavy and squats heavy in the same week, my back just can't take it anymore, so I pick one or the other for 5/3/1 and make the other an accessory. I might use deads I don't know, it depends on howy groin holds up with squats.

Now for accessories, yes I do them a bit heavier than wendler recommends. I only do 3 sets and rotate from 3x10 at 70%, then 3x8 at 75%, then 3x6 at 80%. If I find it to be too much, I can drop down to 65, 70, and 75% for the same rep scheme. I base these % off my true 1rm, not my working 1rm on the 5/3/1 exercises.

So that's my take on it. Maybe I change it a bit too much, but I tailor it to my own needs. I need to remember to do the deloads though, cause I always find myself skipping it when I feel like I don't need it.

 

[Phineas]

I like to change it around and make it a 3 day rotation where you hit each exercise every 5 days, and I also like to change the overhead presses to chinups to make it more balanced. So I end up with something like this:
Incline bench 5/3/1
Incline bench accessory
Standing db presses accessory

Chins 5/3/1
Chins accessory
Rows accessory

Squats 5/3/1
Squats accessory
Romanian deads accessory

Now I know you're gonna ask about regular deads, but I can't to deads heavy and squats heavy in the same week, my back just can't take it anymore, so I pick one or the other for 5/3/1 and make the other an accessory. I might use deads I don't know, it depends on howy groin holds up with squats.

Now for accessories, yes I do them a bit heavier than wendler recommends. I only do 3 sets and rotate from 3x10 at 70%, then 3x8 at 75%, then 3x6 at 80%. If I find it to be too much, I can drop down to 65, 70, and 75% for the same rep scheme. I base these % off my true 1rm, not my working 1rm on the 5/3/1 exercises.

So that's my take on it. Maybe I change it a bit too much, but I tailor it to my own needs. I need to remember to do the deloads though, cause I always find myself skipping it when I feel like I don't need it.

Sounds pretty cool, actually. I really like the idea of applying chinups to 5/3/1. How would your warmup look for that workout?

 

[Gazhole]

Good stuff, Stew. Will be following your journal. This guy is one to watch!

 

[Stewart14]

Sounds pretty cool, actually. I really like the idea of applying chinups to 5/3/1. How would your warmup look for that workout?

I rarely warmup too much before jumping into the first set, so maybe just a couple sets of 5 to start and then hit the 5/3/1 sets. One thing I will do with chins is if the % I using is below my bodyweight for the accessory, I will just lower the reps. For instance, if 70% of my max is less than 210 which is my weight, then instead of 3x10 I will just do 3x8, until it goes high enough to be at least 210.

 

[JerseyDevil]

Good stuff, Stew. Will be following your journal. This guy is one to watch!

That's for sure.

You have always been one strong mofo Stew.... if you stick to the program and stay injury free, you will be killing it!

 

[Stewart14]

Feb 24

Chinups 5/3/1
BW x 5
BW+5 x 5
BW+30 x 11

Chinups Accessory
BW+10 x 10
BW+10 x 10
BW+10 x 10


Curse you high reps!

 

[Stewart14]

Feb 26

Squats 5/3/1
170 x 5
205 x 5
225 x 15
*Still recovering from groin problem, so squats are still lighter than I'd like, but I'll take the 15 reps today, not bad. Sucking wind like an ass though at the end, lol.

Squats Accessory
205 x 6
205 x 6
205 x 6
205 x 6

Romanian Deads
205 x 6
205 x 6
205 x 6
205 x 6

 

[ihateschoolmt]

Solid work out, I enjoy the lack of leg curls and extensions.

 

[Stewart14]

March 1

Squats
260 x 4
260 x 4
260 x 4
260 x 4
260 x 4

Chinups
BW+42.5 x 4
BW+42.5 x 4
BW+42.5 x 4
BW+42.5 x 4
BW+42.5 x 4

 

[yellowmoomba]

How come you only did 4 reps?

 

[Stewart14]

I was basing the workout off of prilepins table. I dont want to do any failure sets for a little while, they always seem to kill me. This way I can do some heavier weights and low reps and not hit failure and stay relatively fresh.

Come on, you know us old guys have to adapt a bit here and there lol.

 

[Burner02]

wassup 'old' friend!
dam....need I say it? Animal!

 

[yellowmoomba]

I was basing the workout off of prilepins table. I dont want to do any failure sets for a little while, they always seem to kill me. This way I can do some heavier weights and low reps and not hit failure and stay relatively fresh.

Come on, you know us old guys have to adapt a bit here and there lol.

I KNOW THAT haha It seems I'm in a constant state of adapting and modifying due to injuries. It's good to see you didn't get a MAJOR injury playing hockey

 

[Stewart14]

I KNOW THAT haha It seems I'm in a constant state of adapting and modifying due to injuries. It's good to see you didn't get a MAJOR injury playing hockey

Yeah, knock on wood I'm still hanging in there. Groin is all f'ed up to hell though, last night was our league championship game, so naturally it was a little more intense than a normal game. I am feeling it today, I am sore as hell, the groin is on fire, but yeah, nothing that won't let me work out or keep playing, so I'm thankful for that.

but it was satisfying that our team of late 20s, mid 30 year olds beat a team of young 20 year olds with yours truly getting the winning goal with a minute and a half left in the third period.

 

[Stewart14]

March 3

Incline bench press
250x4
250x4
250x4
250x4
250x4

Deadlifts
325x4
325x4
325x4
325x4
325x4

 

[Stewart14]

March 4

This is supposed to be added to yesterday's workout, I did it later on last night.

Incline bench press 5/3/1
200 x 3
230 x 3
255 x 8

Seated OH press
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5

 

[Gazhole]

Dear lord your incline scares the shit out of me. Great numbers!

 

[ihateschoolmt]

I like these workouts you aren't fucking around with leg extensions and wrist curls.

 

[Stewart14]

Dear lord your incline scares the shit out of me. Great numbers!

 

[Stewart14]

I like these workouts you aren't fucking around with leg extensions and wrist curls.

You must really hate isolation exercises, lol

 

[ihateschoolmt]

You must really hate isolation exercises, lol

Almost as much as you do, judging by this journal haha.

 

[Stewart14]

Almost as much as you do, judging by this journal haha.

Yup, no time or energy in my schedule for them. We can save them for the bodybuilders out there, lol.

 

[Burner02]

Nice WO....straight and to the point.

 

[Stewart14]

March 5

Chin ups 5/3/1
BW x 3
BW+20 x 3
BW+45 x 9

Chin ups Accessory
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Pendlay Rows
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

 

[katt]

Hey Stewy - just popping to say hi

You are so strong - wow!

 

[Triple Threat]

it was satisfying that our team of late 20s, mid 30 year olds beat a team of young 20 year olds with yours truly getting the winning goal with a minute and a half left in the third period.

 

[Stewart14]

My, look what the cat dragged in. How you been TT?