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Old 05-19-2012, 11:25 AM   #511
Kevin Benson
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Re: Yet another Wendler 5-3-1 Template

Cycle 5, Bench 5+: 10 reps at 175lbs (I'm pretty sure this is a 10-rep PR or me).

Assistance: BBB @ 105lbs. Kroc Rows w/ 70lbs; 27 on right and 25 on left.

Conditioning: 3 Rounds of 300m run, 10 pull-ups and 10 Push Press Wallballs.
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Old 05-19-2012, 05:46 PM   #512
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

Cycle 6 Week 1 Squat 5+

5 @ 340

Didn't push it today. Probably could have gotten 7.

Also did 3 sets of 15 banded good mornings with a medium band. Felt good. Gonna go for 5x15-20 next time.
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Old 05-19-2012, 10:04 PM   #513
Kevin Benson
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Re: Yet another Wendler 5-3-1 Template

Cycle 5, Squat 5+: 9 reps at 310lbs.

Assistance: BBB @ 185lbs. 4 circuits of 10 sit-ups w/ 25lbs, 6 hanging leg raises, 10/side side bends w/ 60lbs, 15 back raise to GHR.

I started anchoring my feet for the weighted sit-ups and it made a world of difference. I was a little worried on the squats at first as my 225lbs warm-up set felt really heavy, but my 5+ set felt really good and I was surprised I had 9 reps in me.
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Old 05-21-2012, 07:02 PM   #514
Kevin Benson
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Re: Yet another Wendler 5-3-1 Template

Cycle 5, Press 3+: 9 reps at 115lbs.

Assistance: BBB @ 65lbs and 4 pull-ups between each warm-up, work, and BBB set for a total of 40 reps. Barbell shrugs; 10 each @ 135lbs and 185lbs, and 15 reps (all-out set) @ 225lbs.

Conditioning: 2 mile jog.
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Old 05-21-2012, 07:36 PM   #515
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Lost ~4lb over the last 2 weeks simply due to school stress. This term has been almost more about maintenance than progress which is frustrating but ****, I can add 10lbs to my overhead press later lol.

Yesterday hit 1+ deads, 395x2 + a single (had to reset/wait a minute because my hands were so damn sweaty) then some Front squats 1x3 @ 285, 3x3 @90% that 3RM then a little upper body circuit just to stay loose: 5x 10 push-ups 5 pull-ups, rest 2 minute and repeat. First "good enough" workout in about 2 weeks. I think I can count the amount of decidedly "good" workouts in the last 3 months on one hand.
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Old 05-22-2012, 10:12 AM   #516
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

New 5-3-1 article by Wendler. Probably not WFS due to language on site (and possibly in article) also half naked men pictures

http://www.t-nation.com/free_online_...1_and_athletes
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Old 05-22-2012, 06:58 PM   #517
Kevin Benson
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Re: Yet another Wendler 5-3-1 Template

Cycle 5, Deadlift 3+: 7 reps at 365lbs.

Assistance: BBB @ 205lbs. 4 circuits of 10 sit-ups w 25lbs, 12 supine leg raises, 10/side side bends w/ 60lbs, 15 back raise to GHR.
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Old 05-23-2012, 05:43 AM   #518
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

Cycle 6 Week 2 Press 3+

4 @ 180

I probably could have gotten a 5th, but I was pretty tired, very little sleep the night before.

I'll make it up next time by getting 4 at 185 next week.

Waited about 4 hours, then did the pushup/pullup routine. Did it once last week, gonna do it twice this week, then 3 times next. And continue doing it 3 times a week.
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Old 05-24-2012, 11:34 AM   #519
Mike Doehla
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Re: Yet another Wendler 5-3-1 Template

I'm about to go on cycle two. What is the next scheduled increase? Is it 5lbs on everything? What if I only did two reps at my deadlift. Do I still go up until I can't get 1? I'm having trouble finding a template for the second cycle.
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Old 05-24-2012, 11:37 AM   #520
Eric Montgomery
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Re: Yet another Wendler 5-3-1 Template

It's typically 5lbs for upper body lifts and 10lbs for lower body, but if you think you're close to stalling you could cut the deadlift increase to 5lbs. May want to reevaluate what you're doing for assistance work as well since that'll play a big part in pushing gains on the big lifts.
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