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brays3440
10-31-08, 4:11 am
Here is my attempt at Jim Wendler’s 5/3/1 method. For those that are unfamiliar with this method it is a 3 day a week, 10 day cycle focusing on 4 major lifts with rotating percentages of your 1RM over 4 waves. The methods 4 waves are:
Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume)
Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume)
Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1
Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70%
After each major lift you chose two accessory lifts from a list, on Military days the accessories are Upper Back and Shoulder work, Bench days are Lat work and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work.

Here is the way my first 3 waves of training have gone: All lifts done raw, no belt or knee wraps.
10-6-08 Wave 1
Squat: 135x5
225x5
280x5(65%)
325x5(75%)
370x5(85%)

Acc: BB lunges: 3 sets of 6 per leg, (65lbs, 85lbs, and 95lbs)
Abs: Hanging Knee raises: Bwt x 15 x 3 sets
10-7-08
Military Press: 135x5
185x5(65%)
215x5(75%)
245x5(85%)

Acc: Machine press: 100lbs x 10 x 3 sets
BB Shrugs: 315lbs x 25 x 3 sets
10-9-08
Bench: 185x5
225x5
275x5
315x5(75%)
330x5(80%)
350x5(85%)

Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets
10-13-08
Deadlift: 135x5
225x5
310x5(65%)
360x5(75%)
410x5(85%)

Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets





10-14-08 Wave 2
Military: 135x3
185x3
200x3(70%)
230x3(80%)
255x3(90%)

Acc: Incline press: 225 x 12 x 3 sets
BB Shrugs: 365 x 12 x 3 sets

10-15-08
Squat: 135x3
225x3
275x3
305x3(70%)
350x3(80%)
390x3(90%)

Acc: Leg Press: 6 plates x 12 x 3 sets
Crunches: Bwt x 25 x 3sets

10-20-08
Bench: 135x10
185x10
225x5
275x5
315x1
330x3(80%)
350x3(85%)
375x3(90%)

Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets

10-21-08
Deadlift: 135x3
225x3
315x3
335x3(70%)
385x3(80%)
430x3(90%)

Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets




10-23-08 Wave 3
Military: 135x5
185x5
215x5(75%)
245x3(85%)
270x1(95%) (only needed one but pushed for 3 reps)

Acc: Incline Press: 225 x 12 x 3 sets
DB Shrugs: 120 x 20 x 3 sets

10-27-08
Squat: 135x5
225x5
275x5
325x5(75%)
370x3(85%)
415x1(95%) (only needed to do one but pushed to 3 reps)

Acc: Leg press: 8 plates x 12 x 3 sets
Weighted Sit Ups: 25 x 10 x 3 sets

10-28-08
Bench: 135x10
185x5
225x5
275x5
315x5(75%)
350x3(85%)
395x1 (95%)(did 2 reps, wanted to do more but no one at the gym to spot me)

Acc: Weighted Pull Ups: 25 x 5 x 4 sets
Upright Row: 120 x 12 x 3 sets
10-30-08
Deadlift: 135x5
225x5
315x5
360x5(75%)
410x3(85%)
455x1(95%) (pulled for 3 reps)

Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets



NOTE: Never consistently trained either the Squat or Deadlift. So far I feel pretty good after the heavy part of the cycle.

Brick By Brick
10-31-08, 4:21 am
I just started doing the same thing today. Best of luck, please keep us updated on your results.

brays3440
11-03-08, 2:11 pm
11-3-2008 Wave 4 Deload
Military: 135x5
170x5(60%)
185x5(65%)
200x5(70%)
Acc: Incline Bench 225 x 12 x 3 sets
Band Pull Aparts: Monster Mini x 20 x 3 sets

brays3440
11-04-08, 1:47 pm
11-4-08 wave 4 De-load
Squat: 135x5
225x5
260x5(60%)
280x5(65%)
305x5(70%)
Acc: Leg Ext: 120 x 10 x 3 sets
DB Side Bends: 80 x 10 x 3 sets

SizeMatters
11-04-08, 2:00 pm
subbed on this i wanna see some real world gains, maybe ill give it a try

ps you are a strong motherfucker

brandonA
11-04-08, 4:06 pm
I have heard nothing but good things about this program. Even read a few logs where seasoned powerlifters had to adjust there numbers down to be able to complete the work out. The Prince of Darkness never fails to kick ass....

Nice work bro...Keep pounding...

-B

brays3440
11-06-08, 1:38 am
Thanks for the Props guys, the higher end volume part of the routine can be a killer but for me it wasnt too bad. For the most part I really like the simplicity of the routine. Now my only question for myself is do I up my weights for the next cycle, or just do a repeat and try to get use to the cycles yet. Knowing my stupid ass I'll up the weights and punish myself. You know what they say, "a little hard work never killed no one"

REVENGEISEASY
11-06-08, 1:43 am
your a tank bro

brays3440
11-06-08, 2:14 am
Thanks, Yeah I'm short and compact. 5'6 1/2" @ 230lbs

brays3440
11-06-08, 2:01 pm
11-6-08 wave 4 deload
Bench: 135x5
185x5
225x5
250x5(60%)
270x5(65%)
290x5(70%)
225x22 ..... did this for shits and giggles
Acc: Pull ups: Bwt x 10 x 3 sets
Dips: Bwt x 25 x 3 sets

T o m m Y
11-06-08, 2:10 pm
Strong Stuff In Here!

brays3440
11-06-08, 2:11 pm
Thanks, I just go and push some weight around. Its my piece of mind, my own little nirvana

T o m m Y
11-09-08, 1:13 pm
Now do you add 5-10lbs to all your main lifts and then do the wave over again??

brays3440
11-10-08, 1:00 am
According to Jim Wendler, now I should go and add 10lbs on to all my maxes and recalculate what all my weights will be

brays3440
11-10-08, 2:10 pm
11-10-08 Wave 4 Deload
Deadlift: 135x5
225x5
290x5(60%)
310x5(65%)
335x5(70%)
Acc: Reverse Hypers: Bwt x 15 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets

brays3440
11-11-08, 2:33 pm
Starting a new cycle, I added 10lbs to all my maxes and recalculated my percentages so here it goes.

11-11-08 Cycle 2 Wave 1
Military: 135x5
165x5
190x5
220x5
250x5
Acc: BB Shrugs: 405 x 15 x 3 sets
Incline DB: 100 x 10 x 3 sets
Last set of 5 was really tough, hopefully all my other lifts arent as bad, if so I may have to readjust the weights a little. As long as I can hit all my reps I wont tinker with it.

brays3440
11-13-08, 2:07 pm
11-13-08 wave 1
Squat: 145 x 5
235 x 5
275 x 5
290 x 5(65%)
335 x 5(75%)
380 x 5(85%)
Acc: BB Lunges 135 x 5 per leg x 3 sets
Crunches Bwt x 50 x 3 sets

Note: Used 7ft 55lb squat bar today... with this bar everything felt heavy, not sure if I will continue to use this but needed to out of neccessity.

IRBS
11-13-08, 2:26 pm
11-13-08 wave 1
Squat: 145 x 5
235 x 5
275 x 5
290 x 5(65%)
335 x 5(75%)
380 x 5(85%)
Acc: BB Lunges 135 x 5 per leg x 3 sets
Crunches Bwt x 50 x 3 sets

Note: Used 7ft 55lb squat bar today... with this bar everything felt heavy, not sure if I will continue to use this but needed to out of neccessity.


Good stuff man.

The squat bar does feel wierd at first, but once you get used to the bigger bar, it will get better. Its what you use at most meets as well. My first meet was the first time I ever squatted with a Squat bar...it was definately different...

Plus, once it gets heavier, youll get cool bruises on your back! LOL

brays3440
11-14-08, 8:33 am
Thanks, this was also my first time squating out of the monolift. I'm guessing it was just all these little things that added up to it being a bit more difficult

Big Wides
11-14-08, 1:59 pm
Interested in seeing how this goes.....from the looks of things your adapting nicely

brays3440
11-17-08, 2:12 pm
11-17-2008 Wave 1
Bench: 135x5
185x5
225x5
275x5(65%)
320x5(75%)
360x5(85%)
Acc: Bent over BB rows: 225 x 8 x 4 sets
Cable Upright rows: 150 x 12 x 3 sets

NOTE: Somedays I swear I'm stupid, today was one of those days. Felt like crap (weak and tired) and still decided to bench with out a spotter and not do it in the cage.....HUGE mistake. On my last rep on the last set of bench my lock out failed about 1" away from being able to rack the bar... so I had to lower the bar back to my chest, roll it down to my hips then stand up with it. First time in a long time that I feel like I failed.......F'n sucks

brays3440
11-18-08, 2:10 pm
11-18-08 Wave 1
Deadlift: 135x5
225x5
320x5(65%)
370x5(75%)
420x5(85%)
Acc: Pull Throughs: 120 x 8 x 4 sets
Ab Wheel: Bwt x 12 x 3 sets

brays3440
11-20-08, 2:41 pm
11-20-08 wave 2
Military: 135x3
185x3
205x3(70%)
235x3(80%)
265x3(90%)
Acc: Incline BB: 275 x 8 x 4 sets
DB Shrugs: 120 x 25 x 3 sets

brays3440
11-24-08, 2:52 pm
11-24-08 Wave 2
Squat: 135x5
225x5
310x3(70%)
355x3(80%)
400x3(90%)
Acc: Zercher Squat: 225 x 6 x 4 sets
Hanging Knee Raises: Bwt x 20 x 3 sets

brays3440
11-25-08, 2:51 pm
11-25-08
Bench: 135x10
185x10
225x6
275x4
300x3(70%)
340x3(80%)
385x3(90%)
Acc: Weighted PullUps: 25 x 6 x 3 sets
Weighted Dips: 25 x 10 x 3 sets

brays3440
12-03-08, 4:03 pm
Going to be on a small hiatus from the gym to take care of the wife and my new baby girl

brays3440
12-24-08, 12:55 am
Should be getting back into the gym around the 1st of the year.......can't wait