The Intelligent & Relentless Pursuit of Muscle™
Training Logs
 
First Wendler 5/3/1 Log
 

natty4evr
Level

Join date: Apr 2013
Location: Hawaii, USA
Posts: 108

Tuesday 7/16/13
Cycle: 5
Week: 3

12:00 P.M. - Bench Press (5/3/1)

A1) Bench Press:
95x5
115x5
135x3
175x5
200x3
225x6

A2) Pull-Ups:
BWx12,12,12,12

B1) Seated DB Military Press:
40'sx5
60'sx12,12,12,12

B2) BB Rows:
135x5
185x3
210x8,8,8,8

C1) Bench Press:
135x5
145x10,10,10,10

C2) Machine Rows (Parallel Grip):
5x5
7x15
8x12,12,12

D1) BB Curls:
75x5
100x10,10,8,8

D2) Dips:
BWx10
BW+80x10,10,10,8

10 Sets of Tire Flips (5 Down / 5 Back)

  Post New Thread | Reply | Quote | Report
 

natty4evr
Level

Join date: Apr 2013
Location: Hawaii, USA
Posts: 108

Wednesday 7/17/13

Active Rest

5 Mile Run (40:47)

  Post New Thread | Reply | Quote | Report
 

natty4evr
Level

Join date: Apr 2013
Location: Hawaii, USA
Posts: 108

Thursday 7/18/13
Cycle: 5
Week: 3

10:00 A.M. - Squat (5/3/1)

A) Squat:
135x5
185x5
225x3
265x5
300x3
335x6

B) Toe Elevated RDL's:
135x5
185x3
225x8,8,8,8-(Last 2 Sets With Straps)

C) Lying Leg Curls:
80x5
125x10,12,12,12

D) Hanging Leg Raises:
BWx12,12,10,9,10-(Last 3 Sets With Straps)

8 Rower Sprints (30 Sec. Sprint / 1 Min. Rest) (3000 M in 13 Min.)

  Post New Thread | Reply | Quote | Report
 

natty4evr
Level

Join date: Apr 2013
Location: Hawaii, USA
Posts: 108

Friday 7/19/13
Cycle: 5
Week: 3

9:00 A.M. - Overhead Press (5/3/1)

A1) Overhead Press:
45x5
75x5
95x3
115x5
130x3
145x4

A2) Lat Pull Down (Supanated Grip):
165x5
205x6
220x6,6,6

B1) Low Incline DB Bench Press:
65'sx5
80'sx12,12,12,12

B2) DB Rows:
80x5
110x10,10,10,10

C1) Overhead Press:
45x5
100,10,10,10,10

C2) Seated Cable Rows:
135x5
180x12,12,12,12

D1) Standing Alternating DB Curls:
30'sx5
50'sx10,10,9,9-(Last Set With Straps)

D2) Decline Skull Crushers:
70x5
100x10,10,10,10

  Post New Thread | Reply | Quote | Report
 

natty4evr
Level

Join date: Apr 2013
Location: Hawaii, USA
Posts: 108

Saturday 5/21/13

Total Rest

  Post New Thread | Reply | Quote | Report