Browners Log

Wednesday 11th Feb
(Only working sets shown)

Front Squat
  • 90kg x 2
  • 95kg x 2
  • 95kg x 2
  • 100kg x 2
  • 105kg x 2
OHP
  • 65kg x 2
  • 65kg x 2
  • 70kg x 2
  • 65kg x 2
  • 60kg x 6
DB Step Ups (Knee high box)
  • 25kg x 5
  • 25kg x 5
  • 25kg x 5
  • 25kg x 5
  • 25kg x 5
Single Arm DB Push Press
  • 20kg x 10
  • 20kg x 10
  • 20kg x 10
 
Thursday 12th Feb
Only working weights shown

Deadlift
  • 180kg x 2
  • 190kg x 2
  • 190kg x 2
  • 200kg x 2
  • 205kg x 1
Bench Press
  • 105kg x 2
  • 105kg x 2
  • 105kg x 2
  • 110kg x 2
  • 112.5kg x 3
Close Grip Bench
  • 72.5kg x 10
  • 72.5kg x 10
  • 72.5kg x 10
Lat Pull Down
  • 50kg x 12
  • 50kg x 12
  • 50kg x 12
 
Monday 16th Feb
Only working weights shown

OHP
  • 65kg x 2
  • 67.5kg x 2
  • 67.5kg x 2
  • 70kg x 2
  • 72.5kg x 2
Front Squat
  • 100kg x 2
  • 100kg x 2
  • 100kg x 2
  • 110kg x 2
  • 110kg x 2
Chin Ups
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
  • BW only x 5
  • BW only x 5
DB Lunges
  • 15kg db's x 15
  • 15kg db's x 15
  • 15kg db's x 15
Hammer Curls
  • 12kg x 20
  • 12kg x 20
  • 12kg x 20
 
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Tuesday 17th February
(Only working sets shown)

Deadlift
  • 170kg x 5
  • 170kg x 5
  • 170kg x 5
  • 170kg x 5
  • 180kg x 5
Bench Press
  • 90kg x 5
  • 100kg x 5
  • 100kg x 5
  • 110kg x 5
  • 110kg x 5
Weighted Dips
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
  • BW + 20kg Chains x 5
Wide Grip Lat Pull Down (Slow & Strict)
  • 45kg x 12
  • 45kg x 12
  • 45kg x 12
 
Wednesday 18/2/15
Only working sets shown

Front Squat
  • 90kg x 5
  • 90kg x 5
  • 90kg x 5
  • 90kg x 5
  • 90kg x 5
OHP
  • 60kg x 5
  • 60kg x 5
  • 60kg x 5
  • 60kg x 5
  • 60kg x 5
DB Step Up
  • 22kg x 5
  • 22kg x 5
  • 22kg x 5
  • 22kg x 5
  • 22kg x 5
Single Arm DB Push Press
  • 20kg x 10
  • 20kg x 10
  • 20kg x 10
 
Friday 20th February
(Only Working Sets Shown)

Bench Press
  • 80kg x 5
  • 85kg x 5
  • 90kg x 5
  • 95kg x 5
  • 100kg x 5
Close Grip Bench
  • 5 sets of 5 @70kg
Deadlift
  • 5 sets of 5 @ 180kg
Lat Pull Down
  • 50kg x 12
  • 50kg x 12
  • 50kg x 12
 
After a nice 10 days SD, and time out of the gym, I have decided to run Wendler 5/3/1 for the next few months at least. My main goals are strength, and have set a target of Benching 300lbs, Squatting 400lbs and Deadlifting 500lbs.

I have pretty much always done HST or variations of it over the last few years, did look at a number of different programs, DUP, Wendler, 5x5, HST etc... I decided to run Wendler, simply because

a)People have experienced good results with it
b) I found a cool spreadsheet
c) It looks like a program I will enjoy

I accept that other programs such as DUP, or HST would probably help me achieve my goals quicker, however Wendler looks like it is a training schedule I will enjoy.

So as from today my set up will be;

Mon - Squat Day
  • Squat 5/3/1
  • Squat at 50% 1rm 5x10
  • Hamstrings 5 x 12
  • Quads 5 x 12
Tue - Bench Day
  • Bench 5/3/1
  • Bench at 50% 1rm 5x10
  • Shoulders 5 x 12
  • Lats/Upper Back 5 x 12
Thur - Deadlift Day
  • Deadlift 5/3/1
  • Deadlift @50% 1rm
  • Hamstrings 5 x 10
  • Quads 5 x 10
Fri - OHP Day
  • OHP 5/3/1
  • OHP @50% 1rm 5x10
  • Chest 5x12
  • Lats/Upper back 5 x 10
I'm not going to get to worked up about assistance lifts.
 
You're going to love 5/3/1, Browner. It's simple and the gains are there for the taking. Have fun!
 
Monday 9th March

Wendler Week 1 Day 1

Squats
90kg x 5
105kg x 5
120kg x 7
70kg for 5 sets of 10 reps

SLDL
50kg for 5 sets of 12 reps

DB Step Ups
20kg for 5 sets of 10 reps
 
Tuesday 10th March

Wendler Week 1 Day 2

Bench
75kg x 5
85kg x 5
90kg x 10
50kg for 5 sets of 10

Incline DB Press
25kg for 5 sets of 12

Lat Pull Down
60kg for 5 sets of 10
 
Wendler Week 1 Day 3

Deadlift
120kg x 5
140kg x 5
160kg x 8
100kg for five sets of 8

Assistance;
SLDL
5 x 12 @ 60kg

Lat Pull Down
5 x 10 @ 50kg

Wide Grip Pull Ups
5 x 5 @ Bodyweight

I have also signed up for a 10k run on June 7th (12 weeks away) to raise money for charity. http://www.raceformen.com/

Although its only for charity and I'm hoping to raise some decent money, my competitive streak takes over, which means I am going to try and run it as fast as I can, which means training for it, but I appreciate that doesn't go hand in hand with my strength goals for the year. My previous best for 10k was in April last year (and the last time I did any running) and I ran it in 51:09, So i want to try and go sub 50 minutes if I can. So I will be adding morning runs to my schedule 4 days a week before work.
 
Wendler Week 1 Day 4

Overhead Press
45kg x 5
50kg x 5
57.5kg x 9
5 sets of 10 @ 40kg

Assistance;

Incline DB Press
25kg for 5 sets of 12

Rear Delt Flies
12kg for 5 sets of 10
 
mickc1965 said:
How has the first week of Wendler 5/3/1 gone?
Click to expand...

Yeah I have really enjoyed it so far. I do like the simplicity of it. I'm hoping to see some good progress.

My start stats are;

Weight: 91kg

1 Rep maxes;
Squat: 150kg
Bench: 120kg
Deadlift: 210kg
OHP: 75kg

So I will be interested to see how my lifts progress.
 
Wendler Week 2, Day 1

Squat
95kg x 3
110kg x 3
122.5kg x 9
5 sets of 10 @ 70kg

Assistance;

SLDL
5 sets of 12 @ 60kg

Leg Press
5 sets of 10 @ 150kg
 
Wendler Week 2, Day 2

Bench
90kg x 3
95kg x 3
110kg x 6

Assistance;
Incline DB Press
25kg for 5 sets of 12

Lat Pull Down
60kg for 5 sets of 10
 
Wendler Week 2, Day 3

Deadlift
140kg x 3
160kg x 3
170kg x 8
5 sets of 8 reps @ 100kg

Bent Over Row
60kg x 10
60kg x 10
60kg x 10

Chin Up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
 
Wendler, Week 2 Day 4

OHP
  • 50kg x 3
  • 55kg x 3
  • 60kg x 8
  • 5 sets of 10 reps at 35kg

Assistance;
  • Arnold Press - 18kg db's for 5 sets of 10
  • Incline DB Press - 26kg db's for 5 sets of 10
  • Tricep Dips - BW for 5 sets of 15
 
oh dear.... just got on the scales, and weighed in at 95kg, and they say I'm currently 18% bf. I know those scales aren't 100% accurate, but I would say that's about right.

In my request for strength I have been over eating slightly, and has started to spill over. Bit of a dilemma, do I

a) Go for a calorie deficit to shred unwanted body fat but run the risk of not hitting the strength goals I have set myself
b) Eat maintenance calories/macros, and just maintain the current body fat levels and hope to still make strength gains
c) Continue on a calorie surplus, lift some bad ass heavy weight, at the risk of gaining more body fat

I know my main goal is strength and I really want to hit my strength goals, but I don't want to look to soft, especially around the mid section, and with summer around the corner.

hmmm.... What would you guys do.....?
 
I wouldn't take any notice of what bioelectrical impedance analysis scales say as mine stated over 20% body fat when calipers had me between 10 and 12.5% when tested at a gym I used to train at, I would say calipers were a lot closer as upper abs were showing and veins in groin were also showing.

How much over are you going with the calories? If your main aim is strength then it will have to be option b or c but as our alleged summer is on the horizon I would opt for option a and get lean for the summer but then it may not arrive!!!!
 
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