The S14 Wendler 5/3/1 Journal

[Triple Threat]

well, the thing is, if you do them pendlay style, you can have your back at pretty much 90 degrees and not feel too much strain because of the way you deload the bar on the floor.

i would imagine it would be bothersome with heavy weight on a regular row, but it really works for the pendlays.

I'll attest to that. My lower back can tolerate a lot, but not unsupported bent over rows with significant weight.

 

[Stewart14]

April 12

Pendlay Rows
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Chinups
BW+12.5 x 5
BW+12.5 x 5
BW+12.5 x 5
BW+12.5 x 5
BW+12.5 x 5

Upright Rows
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

 

[Stewart14]

April 13

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

Seated OH Press
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

 

[Stewart14]

glad I still have this journal....got side tracked a bit, what else is new with me. I am wasting so much valuable time for progress it's disgusting. oh well, whatever, family is all happy and healthy, working out is secondary to that, so that's all that matters. although it would be nice to stop messing around and get back my 300+ bench press.....


April 29

push-85%

bench press
185 x 5
215 x 5
240 x 11

bench accessory
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

incline bench
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

 

[Triple Threat]

got side tracked a bit, what else is new with me. I am wasting so much valuable time for progress it's disgusting. oh well, whatever, family is all happy and healthy, working out is secondary to that, so that's all that matters.

 

[Stewart14]

April 30

Pull 85%

Underhand Pendlay Rows
155 x 5
180 x 5
205 x 12

Underhand Pendlay Rows Accessory
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Overhand Barbell Rows
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Upright Rows
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

 

[Stewart14]

May 2


lower 85%

Deadlifts
235 x 5
275 x 5
310 x 12

deadlifts Accessory
280 x 6
280 x 6
280 x 6

Squats
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

 

[Stewart14]

May 4

bench 90%

bench press
200 x 3
230 x 3
255 x 9

bench press accessory
230 x 6
230 x 6
230 x 6

Incline bench
205 x 5
205 x 5
205 x 5

 

[Stewart14]

May 5

Rows 90%

Underhand Pendlay Rows
170 x 3
190 x 3
215 x 10

Overhand Pendlay Rows
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

plate loaded Pulldowns
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Upright Rows
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

 

[Stewart14]

May 7

deadlifts 90%

Deadlifts
255 x 3
295 x 3
330 x 12

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

 

[Burner02]

yo! Wassup, animal!
Looks like you are back to 300+ on bench, bro....if you can do 255 for reps, you can bump into the 300 and rock it.
Lookin' strong.
I'm back to 'girlie' weights...but trying to keep safe, no injury and hgher rep, lower RI's...When get back from R&R...will go back into a 5*5 routine.
Always inspired to see the big weights being moved in here....
oh...and family first...then take care of the rest.

 

[Stewart14]

May 9

Bench 95%

Bench Press
215 x 5
240 x 3
270 x 7

Low incline Bench press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Standing DB overhead Press
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

 

[Stewart14]

May 10

Back/Bis

Overhand Pendlay Rows
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Plate Loaded Pulldowns
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Upright Rows
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Hammer Curls
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5

 

[Burner02]

almost 60lb hammer curls?
screw Thor! We've got Stew!
Good job, amigo

 

[Stewart14]

May 12

Deadlifts 95%

Deads
275 x 5
310 x 2
345 x 10

Squats
260 x 5
260 x 5
260 x 5

Plan is to take the deload session for every cycle of deadlifts, and to deload once every two cycles for bench, and possible take a deload for back work every 3 cycles if I need it.

 

[Stewart14]

almost 60lb hammer curls?
screw Thor! We've got Stew!
Good job, amigo

can always count on you to prop up the old ego, thanks man!

 

[Burner02]

not that hard....just come in here and find out what crazy-assed #'s you are putting up.
i still want to get into your realm of strength, brotha

 

[Stewart14]

May 13

bench 85% cycle 2

Incline Bench Press 531
190 x 5
225 x 5
245 x 10

Pendlay Rows
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Standing DB Press
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5

Pulldowns
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

 

[Stewart14]

not that hard....just come in here and find out what crazy-assed #'s you are putting up.
i still want to get into your realm of strength, brotha

eh, I guarantee when you come back to the states for good and get settled in your new life, you'll pass my numbers....that is until you decide to get married and have kids, if that's in your plans! I'm still trying to recover from the kid thing, look how much strength they zapped from me.

 

[Burner02]

good trade off though....how far are you from say....Va/DC area? 4-5 hours?
When...I'm done being all I can be here, I may be able to find work in the VA area, near DC...pay is awesome...will have to look into that.

 

[Stewart14]

good trade off though....how far are you from say....Va/DC area? 4-5 hours?
When...I'm done being all I can be here, I may be able to find work in the VA area, near DC...pay is awesome...will have to look into that.

arlington VA by any chance? That place is awesome. right outside of DC, right near Georgetown, I went there for business a couple times back in the day, I loved it there. 4-5 hours sounds about right. I remember it was about an hour on the shuttle flight.

 

[Stewart14]

may 15

deadlift 85% cycle 2

deadlifts
245 x 5
280 x 5
320 x 13

upright rows
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

hammer curls
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

so, like Akira, I am wondering if it is possible to deadlift like this pain free to the area in question if in fact you have a hernia? I'm trying not to be naive, but i don't see how it's possible. o well, I need to see a doc to make sure, gonna try this week.

 

[Stewart14]

May 17

Bench Press 90% cycle 2

Bench Press
205 x 3
230 x 3
260 x 8
*switched grip one finger over, shoulder was bothering me with old grip, probably affected the numbers a bit, but not bad.

Incline Bench Press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

 

[Stewart14]

May 18

back/bis

pendlay rows
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

upright rows
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

hammer curls
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

 

[yellowmoomba]

may 15


so, like Akira, I am wondering if it is possible to deadlift like this pain free to the area in question if in fact you have a hernia? I'm trying not to be naive, but i don't see how it's possible. o well, I need to see a doc to make sure, gonna try this week.

You can do a lot of exercises even though you have a hernia. My suggestion - find a good sports med doc that operates on hernias. I had to see 5 docs until they found mine - the last doc knew exactly where it was. I actually had two hernias on one side and was able to play ball and lift heavy for more than six months. It only bothered me once in a while. Now it's all good. The recovery isn't too bad (two weeks of no lifting - then slowly get back into it)

Good luck.

 

[x~factor]

It looks like your poundages are on the low side... I mean you are under estimating how much your 1 rep max is. The below for example, you did 10 reps for your 95% 1 rep max. This means you could easy get 425 or even 435 lbs for 1 rep.

May 12
Deadlifts 95%
275 x 5
310 x 2
345 x 10

Or am I missing something?

 

[Stewart14]

It looks like your poundages are on the low side... I mean you are under estimating how much your 1 rep max is. The below for example, you did 10 reps for your 95% 1 rep max. This means you could easy get 425 or even 435 lbs for 1 rep.




Or am I missing something?

no, you're right, they are on the low side. I did what wendler recommends and started at 90% of probably already low guestimate maxes.

it will just be a longer climb up that's all, but there's something fun or sadistic about 10+ rep deadlifts!

 

[Triple Threat]

there's something fun or sadistic about 10+ rep deadlifts!

I find nothing fun about 10+ rep DLs, so it must be sadistic.

 

[Burner02]

arlington VA by any chance? That place is awesome. right outside of DC, right near Georgetown, I went there for business a couple times back in the day, I loved it there. 4-5 hours sounds about right. I remember it was about an hour on the shuttle flight.

Charlottesville, I believe.
I'll have to look into that.

*switched grip one finger over, shoulder was bothering me with old grip, probably affected the numbers a bit, but not bad.

did you bring it in one finger? I had to do that...seems to help.

 

[Stewart14]

May 20

Close Grip Incline Bench Press
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5


Pendlay Rows
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Standing DB Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Upright Rows
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Pulldowns
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5