The S14 Wendler 5/3/1 Journal

[Stewart14]

Hey Stewy - just popping to say hi

You are so strong - wow!

Thanks Katt. Pop by whenever you'd like.

 

[Stewart14]

March 6

Squats 5/3/1
205 x 3
235 x 3
265 x 8

Squats Accessory
245 x 5
245 x 5
245 x 5

That's it. Bushed today, decided to cut things short and not push it. Got the 265 for 8 so Im happy with that.

 

[ihateschoolmt]

Nice workout, don't sweat cutting it a little short sometimes my work out is like 2 sets of squats and that's all haha.

 

[Triple Threat]

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

Hanging in there, Stew. And waking up on the right side of the dirt each day. I've finished work-related travelling for a while, so I thought I'd come back and harass everyone.

 

[Stewart14]

March 8

Standing OH Press 5/3/1
125 x 5
140 x 3
157.5 x 9

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

Incline Bench Press Accessory
252.5 x 4
252.5 x 4
252.5 x 4
252.5 x 4

*Well, the day is finally upon me. I am deciding to remove my emphasis on the bench press and focus on the overhead press. Therefore, the bench will be done only *gasp* once per week as an accessory exercise. Main focus is going to be these 4 exercises: squats, regular deads, standing oh press, and chinups.

*obviously my weight choice for the overhead press was a bit conservative, this was supposed to be the 1+ rep day of the 5/3/1 and I got 9. Oh well, no biggie.

 

[Stewart14]

march 9

I'm not going to start a new journal, but I am going to be taking a break from the 5/3/1 for a little while. I like the program, I just feel that it's lacking something I can't place, but I want to try some new things and not be locked into a certain program.

Anyway, for the next few workouts, I am going to be focusing on 5 sets of 5 and working the overhead press and chin ups twice per week, while the other exercises will be once a week. Got a head start on overhead presses, I enjoyed doing them so much yesterday that I wanted to do them again, lol.

Standing Overhead Press
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Pull ups
10
10

I have a progression scheme in mind, you'll see it when the time comes....I know the suspense is killing all of you. Try to get some sleep tonight Lolz.

 

[Stewart14]

March 10

Squats
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5

Chinups
BW+45 x 5
BW+45 x 5
BW+45 x 5
BW+45 x 5
BW+45 x 5

 

[ihateschoolmt]

Those pull ups are impressive I can't imagine 45 pounds of extra dead weight.

 

[Burner02]

I do like the 5X5...good luck

 

[Stewart14]

March 12

Hang Clean and Press
160 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Chinups
BW+50 x 5
BW+45 x 5
BW+45 x 5
BW+45 x 5
BW+45 x 5

Floor Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

 

[Stewart14]

March 13

Full Squats
135 x 5
160 x 5
195 x 5
225 x 5
260 x 5

Deadlifts
210 x 5
250 x 5
290 x 5
335 x 5

 

[ihateschoolmt]

Damn ATF squats and deadlifts in the same workout would kill me.

 

[Stewart14]

March 14

Standing OH Press
160 x 5
160 x 5
155 x 5
155 x 5
155 x 5

Floor Press
250 x 5
245 x 5
245 x 5
245 x 5
245 x 5

 

[Stewart14]

Damn ATF squats and deadlifts in the same workout would kill me.

Trust me, I won't be doing it again anytime soon. Back is fried today, ughhh

 

[davegmb]

I like your avatar picture. I cant work out this 5/3/1 stuff everybody who does it has such different workouts to each other it never looks like the same program!

 

[Stewart14]

march 15

chin ups
bw+50 x 5
bw+50 x 5
bw+45 x 5
bw+45 x 5
bw+45 x 5

ok, gotta get back on a schedule with these workouts, I've been all over the place lately. i want to keep a 4 day schedule, none of this working out with weights 4 days in a row crap anymore, I'm feeling it.

 

[Triple Threat]

ok, gotta get back on a schedule with these workouts, I've been all over the place lately. i want to keep a 4 day schedule, none of this working out with weights 4 days in a row crap anymore, I'm feeling it.

4 days in a row? Gotta rest once in a while.

 

[Stewart14]

4 days in a row? Gotta rest once in a while.

that's what happens when you're a stay at home dad, you just wanna get away from it all for a little while and what do we all love to do for an hour or so that makes us feel good? that's right, work out, lol.

 

[Gazhole]

Beastly looking workouts in here dude.

Squats + Deads!?

245 Floor Press!?

The hell do they put in the water down there.

 

[Stewart14]

March 17

Standing OH Press
160 x 5
160 x 5
160 x 5
155 x 5
155 x 5

Bench Press
250 x 5
250 x 5
245 x 5
245 x 5
245 x 5

 

[ihateschoolmt]

Damn man you are killin it. What's your height & weight?

 

[Stewart14]

Damn man you are killin it. What's your height & weight?

I think I'm actually killing myself lol. feeling pretty beat at the moment, although I'm sure my wonderful schedule this week of doing these same exercises last Saturday, Monday and today had something to do with it. I honestly have exercise add, and it's a terrible disease, trust me, it sucks.

anyway, to answer your question, I'm 5'10 and about 207lbs.

 

[Stewart14]

Beastly looking workouts in here dude.

Squats + Deads!?

245 Floor Press!?

The hell do they put in the water down there.

I can always count on you Gaz to put a smile on my face on an otherwise shitty day.

 

[Stewart14]

March 18

PULLups
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3
BW+35 x 3

Pendlay Rows
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

 

[Triple Threat]

I honestly have exercise add, and it's a terrible disease, trust me, it sucks.

 

[Stewart14]

March 20

OK, decided to stop spinning my wheels, and go straight linear for a while using the starting strength practical programming template. there is no excuse for a 210 pound guy with my training experience to be squatting in the 250s, just poor, groin injury or not. So screw it, let's see how long this run can last....

Squats
245 x 5
245 x 5
245 x 5

Bench Press
245 x 5
245 x 5
245 x 5

Chest Supported Rows
140 x 5
140 x 5
140 x 5

 

[Stewart14]

ADD---attention deficit disorder.....ie, reads too much shit on the internet and lets it influence training decisions waaaaay too often....


not add, as in 2+2, oooops

 

[Gazhole]

Is your groin still messed up? Have you thought about buying some support gear to rehab it? Inzer do these things called "Power Pants" - lame name aside, they're basically similar to a PL suit to add support around the groin area during injury or overload phases.

Might be worth a look.

New program sounds cool - sometimes just saying fuck it to the complex stuff and going linear is the way to do it.

 

[Stewart14]

Is your groin still messed up? Have you thought about buying some support gear to rehab it? Inzer do these things called "Power Pants" - lame name aside, they're basically similar to a PL suit to add support around the groin area during injury or overload phases.

Might be worth a look.

New program sounds cool - sometimes just saying fuck it to the complex stuff and going linear is the way to do it.

yeah, still bothers me daily, not to the point I can't squat at all or play hockey, but I think as long as I keep playing hockey it's gonna be a problem, and I like hockey too much to stop. the funny thing is, while I am playing, the thing doesn't even hurt at all, it feels great....it isn't until the next day that I feel it.

and funny you mention the power pants. I got a pair for Christmas, but they sent the wrong size, and I've been too busy(read...lazy) to return them, but I think if I am going to have any success on this new workout plan, then I will need to get a pair in the correct size. I think they're only like 25 bucks, so it's not a problem just getting another pair.

i think I may go and do it right now actually

 

[Gazhole]

You should, dude! A friend of mine has a very similar issue because he plays a lot of soccer. Doesn't really bother him until he sets up for deads or gets low in the squat, and i suggested the pants too.

Kinda glad i suck at pretty much every team sport known to man, haha. Keeps me a little more injury-free. But also forever alone