Wendler's 5/3/1 Workout Log

So I've started a new routine again. I loved the Power Muscle Burn, especially how it hit both the myofibril and sarcoplasmic muscle fibres, but each workout was taking me between an hour and ninety minutes to complete and involved a lot of isolation exercises which I don't feel are needed for me at this moment in time.

Jim Wendler's 5/3/1 is the Holy Grail of strength workouts. It's simple yet effective nature has been a drawing point for bodybuilders, powerlifters and muscle enthusiasts since it's creation. It's based around the four main lifts - Bench, Deadlift, Squat & Overhead Press - big compound moves working everything you need them to work. Due to it's simple nature it is hugely flexible, allowing you to tailor the 'assistance' (extra exercises) to suit your particular needs and goals. I chose to go with the 'Boring But Big' assistance which is performing the same lift again with a lighter weight for more reps and just one other exercise. I'll run this for a cycle (4 weeks) and then add in more/isolations if I feel I need too.

The program encourages you to start light. There is far too much ego involved in Weight Training; with people coming in and picking up the heaviest weight they can manage thinking it will get them where they want to be faster. But that is not the case - too much too soon and your body will stall. This program is devised in such a way that you will never stall; you might progress slightly slower than other routines but you will continuously, always progress where other programs will eventually run you into a plateau. Ultimately, you can run with the 5/3/1 indefinitely.

But don't just take my word for it - here's a link to the 97 page manual with everything you need to know.

The routine is run in cycles where one cycle is 4 weeks. The first week is 3 sets of 5 (555), the second week is 3 sets of 3 (333), the third week uses decreasing sets (531 - the namesake) and the final week is a deload week where you lighten up the weights and rest the body a bit. The weight increases every session and is calculated by your one rep max - the most you can lift at any time for a single rep. For example week 1 is 75%, 80% and 85% of your max, week 2 is 80%, 85% and 90% and so forth. The final set of each exercise is known as the 'money set' and on this set you go all out and try to beat that sessions target reps (5, 3 or 1).

On the 18th & 19th of January I went in the gym to find out my one rep max's. They were as follows:

18th & 19th January 2011: One Rep Max (1RM)
Squat: 125kg/275lbs

Bench: 75kg/165lbs
Deadlift: 130kg/286lbs

Overhead Press: 55kg/121lbs

I definitely think I might have had more in me, but that's how it fell on the day. The routine encourages you to use 90% of them 1RM's to calculate your routine. I.e. my Squat cycle is calculated using 112.5kg/248lbs (90% of 125kg) and from that I then work out 70%, 80% etc to give me my working sets.

So here we go.

Key:
Weight: Sets x Reps
Money Set:
(Goal Reps) Actual

Week 1

Cycle 1, Week 1, Day 1: Squats (21st Jan 2011)
75% | 85kg/187lbs: 1 x 5
80% | 90kg/198lbs 1 x 5
85% | 97.5kg/215lbs: 1 x (5) 12
Assistance
Squat: 5 sets of 10 reps @ 60kg/132lbs
Leg Curl: 5 sets of 10 reps @ 70lbs/31.7kg

Workout Notes: 73 squats overall - brutal. Completely underestimated the lack of other exercises! Legs all but gave out on the stairs leaving the gym ha. Looking forward to seeing where this routine can go! Will be odd not breaking Personal Best's every week and seeing my progression like on the PMB but got to look at the bigger picture!

Cycle 1, Week 1, Day 2: Bench (23rd Jan 2011)
75% | 52.5kg/116lbs: 1 x 5
80% | 55kg/121lbs: 1 x 5
85% | 57.5kg/126lbs: 1 x (5) 8
Assistance
Bench: 5 sets of 10 reps @ 35kg/77lbs
Dumbbell Rows: 5 sets of 10 reps @ 15kg/33lbs

Workout Notes: Short but sweet. Tried to hit that mind-matter connection and really hit the chest after the stagnation on the PMB workout. The 50 reps felt really good. Could've hit more on the money set but without a spotter I kept it pretty conservative. Dumbbell rows too light, will up by a few kg's next week.

Cycle 1, Week 1, Day 3: Deadlift (25th Jan 2011)

75% | 90kg/198lbs 1 x 5

80% | 95kg/209lbs 1 x 5

85% | 100kg/220lbs 1 x (5) 10

Assistance

Deadlift: 5 sets of 10 reps @ 60kg/132lbs

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

DB Shrugs: 3 sets of 8 @ 32.5kg/71lbs

Workout Notes: Love Deadlifts, love Deadlift day and this was no exception. A bit lighter than I've been used to hitting recently but felt good. The 5 sets of 10 at a lighter weight really felt good for my form. Performed with controlled speed - got a great back pump and all muscles felt engaged. Hanging leg raises were brutal on the grip but all good. Added Shrugs for shits and giggles!

Cycle 1, Week 1, Day 4: Overhead Press (27th Jan 2011)

75% | 42.5kg/93lbs 1 x 5

80% | 45kg/99lbs 1 x 5

85% | 47.5kg/104lbs 1 x (5) 7

Assistance

Overhead Press: 5 sets of 10 reps @ 27.5kg/60lbs

Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: Hard work! I got in there, warmed up with the bar & some biscuits (1.25kg plates) but as soon as I put up that 42.5kg I was like... fuck, this ain't gonna be easy. And boy was I right - the money set was painful. I hit the goal 5 alright, paused for a bit and then put up two more but was a huge effort. Even heavier next week! The chin's were great - never knew I had 50 chin ups in me. First 20-30 nice and fast and explosive. Last 10 performed as singles/doubles but didn't want to quit. Whole workout took barely 45minutes. Also broke the 4000 calorie mark today so super pleased with how the nutrition is going too. I'm going to smash this weight plateau very soon!

Week 2

Cycle 1, Week 2, Day 1: Squats (29th Jan 2011)

80% | 90kg/198lbs: 1 x 3

85% | 97.5kg/215lbs 1 x 3

90% | 102.5kg/226lbs: 1 x (3) 7

Assistance

Squat: 5 sets of 10 reps @ 62.5kg/138lbs +2.5kg/5.5lbs

Leg Curl: 5 sets of 10 reps @ 80lbs/36.2kg +10lbs/4.5kg

Workout Notes: Yep, a good Saturday morning session. Focused a lot on getting squat form right - sitting back into it and getting the hip drive. Tried for video again but no where to set up - I need one of them gorilla-pod tripod thingys. Could've hit a couple more on the money set I think but kept a couple in the tank as to not train to failure. The 50 squats at a lighter weight, again, are more brutal than the heavier ones. All in all, happy chap. Still think it's odd I have more energy in the AM with just breakfast inside me.

Cycle 1, Week 2, Day 2: Bench (30th Jan 2011)

80% | 55kg/121lbs: 1 x 3

85% | 57.5kg/126lbs: 1 x 3

90% | 62.5kg/137lbs: 1 x (3) 6

Assistance

Bench: 5 sets of 10 reps @ 40kg/88lbs +5kg/11lbs

Dumbbell Rows: 5 sets of 10 reps @ 20kg/44lbs +5kg/11lbs

French Press: 3 sets of 6 reps @ 20kg/22lbs

Workout Notes: All good - feeling stronger. Not sure I could've repped 62.5kg for 6 reps a couple of weeks back and that was without a spotter, could've hit 2-3 more with the mental assurance that I wouldn't drop the weight on myself. I recently discovered a tip regarding body position - gripping the bench between my thighs - and it's really helping me find that full body engagement. Was still feeling pretty alive after I finished up the workout so decided to hit the triceps with a French Press for fun.

Cycle 1, Week 2, Day 3: Deadlift (1st Feb 2011)

80% | 95kg/209lbs 1 x 3

85% | 100kg/220lbs 1 x 3

90% | 107.5kg/237lbs 1 x (3) 8

Assistance

Deadlift: 5 sets of 10 reps @ 62.5kg/137lbs +2.5kg/5.5lbs

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

DB Shrugs: 3 sets of 8 @ 35kg/77lbs +2.5kg/5.5lbs

Workout Notes: Went in there with the fury of the gods and smashed the hell out of this workout. I was so in the zone that I started loading up more weight after the money set before realising I'd finished! Still pumped, sad it's over!

Cycle 1, Week 2, Day 4: Overhead Press (3rd Feb 2011)

80% | 45kg/99lbs 1 x 3

85% | 47.5kg/104lbs 1 x 3

90% | 50kg/110lbs 1 x (3) 4+2PP*

Assistance

Overhead Press: 5 sets of 10 reps @ 30kg/66lbs +5kg/11lbs

Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: Average! Only managed 4 solid reps on the money set, but banged out a couple of push-presses (using your knees for momentum) for a little something extra. Chins felt a lot harder this week than last - just an off day. Still, in the green and got all the lifts up so all good.

Week 3

Cycle 1, Week 3, Day 1: Squats (4th Feb 2011)

75% | 85kg/187lbs: 1 x 5

85% | 97.5kg/215lbs 1 x 3

95% | 107.5kg/237lbs: 1 x (1) 6

Assistance

Squat: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs

Leg Curl: 5 sets of 10 reps @ 85lbs/38.5kg +5lbs/2.2kg

Workout Notes: Good workout overall. Took a while to loosen up and even then my squats still felt a bit odd. Couldn't settle on a good foot position due to a bit of an ache in my plantar fascia (possible old case of plantar fasciitis flaring up again). But the weight and numbers are there with a solid money set so smiles all round. 50 reps were pretty brutal and have a major case of the jelly legs right now!

Got my weigh in tomorrow morning. A week or so of big eating (4000cals and up per day) so I'm hoping to weight in at least a couple of pounds heavier. We'll soon see!

Cycle 1, Week 3, Day 2: Bench (6th Feb 2011)

75% | 52.5kg/115lbs: 1 x 5

85% | 57.5kg/126lbs: 1 x 3

95% | 65kg/143lbs: 1 x (1) 4

Assistance

Bench: 5 sets of 10 reps @ 42.5kg/93lbs +2.5kg/5.5lbs

Dumbbell Rows: 5 sets of 10 reps @ 22.5kg/49lbs +2.5kg/5.5lbs

Underhand Bar Pulldown: 3 sets of 8 reps @ Increment 8

Workout Notes: Went in pretty hungover not expecting great things but am pleased with how this turned out. It also sorted the hangover right out and feeling peachy now! I added in some underhand pulldowns to isolate the triceps - figured I'd switch it up after last weeks French Press. The reason I do it underhand as, when fatigued, it's a lot harder to 'lean' into it and move the weight with momentum or your weight thus isolating the triceps better for longer. Overall, good. Can't wait for 95% Dead's on Tuesday.

Cycle 1, Week 3, Day 3: Deadlift (8th Feb 2011)

75% | 90kg/198lbs 1 x 5

85% | 100kg/220lbs 1 x 3

95% | 112.5kg/248lbs 1 x (1) 9!!

Assistance

Deadlift: 5 sets of 10 reps @ 65kg/143lbs +2.5kg/5.5lbs

Hanging Leg Raises: See Notes

DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs +2.5kg/5.5lbs

Workout Notes: I set myself the task of hitting 5 on the money set. Jim insisted on 6. Doug called for 7 or I'd lose my lad status. Jim swooped back in with a low blow and revoked my man card, claiming I could only have it back if I hit 8 reps. I didn't think I'd be able to live up to it but I only went and smashed it - with a couple left in the tank too. 9 reps at 248lbs is some serious shifting for me. Am dead chuffed! However, workout was a bit soured with the hanging leg raises. There I was, hanging from the bar ready to start - legs came up and - twinge - searing pain between my lower abs and inguinal ligament. Tried a couple more reps but no. Will rest up and try and get them in on Thursday on Overhead Press day! Shrugs up hugely in strength. Was thinking today about when I was shrugging 15kg/33lbs not too long ago! All in all, pleased. Fueling up with egg & bacon pie, mash & loads of green veg now.


Cycle 1, Week 3, Day 4: Overhead Press (10th Feb 2011)
75% | 42.5kg/93lbs 1 x 5
85% | 47.5kg/104lbs 1 x 3
95% | 52.5kg/115lbs 1 x (1) 1+2PP*
Assistance
Overhead Press: 5 sets of 10 reps @ 32.5kg/71lbs +2.5kg/5.5lbs
Chin Ups: 5 sets of 10 reps @ Bodyweight

Workout Notes: As expected, not brilliant. It's time for a deload week now, and for cycle 2 you're meant to add 5lbs to the max lift but I think I might keep OHP as it is til I'm throwing the weight around a bit easier. I think I may have miscalculated my 1 rep max - perhaps not using strict form or using momentum or something, cos this felt heavy. Then again, I did make the goal reps... plus a couple of Push Press... I'll think about it. Intended to get the hanging leg raises in that I couldn't do on Tuesday due to muscle pain in lower abs but pain was still there tonight and grip strength was fried with the 50 chins. Will be interesting to see how I fair with this upcoming deload week with light weights and minimal exercises, but hopefully I'll grow some!

Week 4: Deload

Cycle 1, Week 4, Day 1: Squat Deload (12th Feb 2011)

60% | 70kg/154lbs 1 x 5

65% | 75kg/165lbs 1 x 5

70% | 82.5kg/182lbs 1 x 5

Assistance

Hanging Leg Raises: 5 sets of 10 reps @ Bodyweight

Workout Notes: Warmed up with Bar x Lots, 40kg x 10, 60kg x 8. As expected was difficult to fight the tempation to go heavier on the working sets. First was meant to be 67.5kg but I couldn't be assed to run around looking for 2.5kg and 1.25kg weights so just stuck a couple of 5kg's on. Used the lighter weight to focus on getting ass to ground and the hip drive. Also performed some reps explosively and others slow just to mix it up. Added in the Hanging Leg Raises I missed on the last couple of sessions due to muscle twinge. In and out in about 25 minutes.

Cycle 1, Week 4, Day 2: Bench Deload (13th Feb 2011)
60% | 42.5kg/94lbs 1 x 5
65% | 45kg/99lbs 1 x 5
75% | 47.5kg/104lbs 1 x 5
Assistance
Rope Pulldowns: 3 sets of 8 @ 3
Pressups: 5 sets of 10 @ Bodyweight

Workout Notes: Booooring. Finished up the bench within 10 mins (which is less than it takes me to actually get to the gym!) so added in some extras; some lightweight pulldowns done really slowly - about 6 seconds down and 6 seconds up, mixed in with a few fast ones too. The pressups I performed as single sets of knuckle pressups, fingertip pressups, closegrip press ups and two sets of normal. Can't wait to start moving heavy weight again, 6 days!

Cycle 1, Week 4, Day 3: Deadlift Deload (15th Feb 2011)
60% | 72.7kg/160lbs 1 x 5
65% | 77.5kg/171lbs 1 x 5
75% | 82.5kg/182lbs 1 x 5
Assistance
DB Shrugs: 3 sets of 8 @ 37.5kg/82lbs

Workout Notes: Hating this deload. Less time in the gym than it takes me to get there and back. After this workout I had it out with a few of the lads about dropping the deload and it was generally agreed that whilst I'm young, supple and lifting fairly light weight in the scheme of things, I should be good to miss the deload for the first two cycles at least. This takes me up til I go to Australia where I can then re-assess and either resume deloading or change programs accordingly.


Cycle 1, Week 4, Day 4: Overhead Press Deload (17th Feb 2011)
60% | 35kg/77lbs 1 x 5
65% | 37.5kg/82lbs 1 x 5
75% | 40kg/88lbs 1 x 5
Assistance
Chin Ups: 5 sets of 10 @ Bodyweight

Workout Notes: Not so bad for a deload. The 50 chin ups leave me feeling like I've actually done some work so not feeling as frustrated tonight. Still, beyond happy to get in there and smash heavy weight again this Saturday. Although rather annoyingly my weekday sessions have started to co-ordinate with one of the only other guys who uses the squat rack! Nice guy though; we joked today about regulating our routines so we're doing the same exercise on the same days haha.

Check your ego at the door

How many times have you been in the gym and seen someone doing something completely idiotic or over ambitious and thought 'that's not going to end well...' 

At the gym I train in - a YMCA geared more toward educating the young and keeping the elderly active - there's very few people who I'd consider 'serious lifters' - that is, people who train a full body split rather than just their 'friday night muscles', including their legs; who perform exercises with good form; who use the equipment for the purpose that it was intended; and who demonstrate good gym etiquette. 

In my gym, if you're not young, old or one of the few who train smart, chances are you're one of the uneducated, egotistic fools strutting about the place like you're some kind of national champion powerlifter.
 

With no need to warm up, you load up 100kg on the bench and proceed to psyche yourself up loudly so that crowds will gather to watch this amazing feat of strength, power and endurance. As they silently chant your name whilst looking like they don't give a shit, you begin your set up by simply lying back. You make it look so easy. You unrack with a grunt. You lower the bar a stifling 6 inches (didn't you know that's the ideal range of movement for strength training?) and you begin the press. COME ON LADDY YOU CAN DO IT. You scream as your equally pitiful friend and spotter takes most of the weight and re-racks it. You jump up looking pleased with yourself - as well you SHOULD - before heading over to the mirror to do some flexing and check on your guns - I think they've grown, man!

But the madness doesn't stop with the bench. Performing barbell curls with too much weight so that you're having to lean back and swing the weight up. Squatting without even going parallel let alone ass-to-ground. Deadlifiting with a rounded back and dropping the weight rather than lowering it. And these people wonder how the scrawny little man who came in a few months ago is now bigger, stronger and lifting a lot more weight than them.

Ego just makes you look like a dumbass. The girls on the cross-trainer over there aren't interested in how much you're half-repping. You might think you're awesome for lifting more than that stacked guy, but he's using proper form, singling out the correct muscle group, using the full range of movement and getting everything out of the exercise while you're flailing around like a fish out of water using your whole body to do a bicep curl. 

Trying to lift more than you're actually capable of is also down right dangerous and the quickest route to injury. Not only could you fail on it, drop it or staple yourself, you will be overloading the tendons and ligaments, tearing muscles, and giving the CNS (Central Nervous System) a complete battering.

Don't get me wrong, if I see someone who looks like they genuinely want to progress, or in some cases if they're about to injure themselves - I'll talk to them. I'm more than happy to give advice to people starting up, just as people did for me. But all too often people don't want your help. Just the other day I witnessed a guy deadlifting with horrendous form. Fair play to him it was quite a big lift, probably more than I'd be repping out. But he was lifting entirely with his back - a rounded one at that - using sudden jerky movements and dropping the weights half way through the descent. I said to him, with nothing but good intentions, that he needed to straighten his back or he'd hurt himself. To which he replied 'Nah,  I'm alright'. If only they knew what they could achieve if they just dropped the ego, listened to people who know what they're talking about and trained smart. 

If you're reading this and even consider for a moment that you might be one of these guys, now's the time to change. Drop the weight, learn the correct form, use the full range of movement, develop that mind-muscle connection, fully isolate the muscle you're trying to work (unless it's a compound, of course), train your entire body over the course of a week, have rest days and you'll see some serious progress.

Your ego will always hinder you more than it'll help you. Check it at the door.

Fads, Fallacy, Shortcuts & Secrets

I caught the news last night when they were talking about the Power Balance Band and it got my blood boiling. This unimpressive looking band - not unlike your typical charity band - claims to 'harness the bodies natural energy' to improve strength, balance, flexibility and performance. Really? A band?! It was put to the test with subjects being blindfolded and then given the Power Balance Band and a normal band in turn. The results rather unsuprisingly showed there was no difference or improvement whatsoever, thus proving that any 'enhancement' that may be felt when using the band is simply a placebo effect; you perform better because you expect yourself to do so.

What annoyed me even more is that these bands have been seen on the wrists of several top sportsmen and women including David Beckham, Cristiano Ronaldo, Andrew Strauss and Shaquille O'Neal. They've also been seen adorning the wrists of Robert De Niro and Queen-to-be Kate Middleton. These people, in particular the athletes who so many idolise and revere, should be setting a good example in the knowledge that they have the ability to strongly effect their followers consumerism. They should not be encouraging them to buy into these worthless fads that promise unrealistic results for the sake of a cheque in the mail.

Unfortunately the madness doesn't end there; these fads are an all too common occurrence. ShakeWeight, albeit great for it's masturbatory comic value, is another product better suited as a door stop or paper weight. And these are just two examples of a plethora of market products aimed at innocent people who want to find fitness but don't know how.

What more? Diet. Diet. Diet. This is probably the biggest area of conflict in the industry today. It's also the most controversial as the wrong diet can seriously affect your health and well-being. Yet there are so many people promising to 'take the hard work' out of dieting, that people have started to believe dieting truely is hard work. It's not. It's certainly not hard enough that you should buy a fad diet book or pay to attend a group to be told how to eat incorrectly. The trouble spawns out of a country-wide lack of understanding of nutrition and the human body, but you can't argue with people as they always think they know best. "I can eat what I want because I'm trying to put on weight". "I'm trying to lose weight so I'm not going to eat". "I saw a testimonial where a woman on this crash-diet lost 100lbs in 3 months so I'm going to do that". It's not going to be easy to break that cycle - and I especially don't expect that people will take some unknown blogger's word on the net as gospel - but I intend to do what I can to help those who are interested in fitness, nutrition, health or generally looking to change their lives for the better.

But come on, there must be some secret, right? Wrong. Believe me, over the last few years I've lost 35lbs/15kg and I've put 39lbs/18kg back on in lean muscle mass. And how did I do it? With nothing more than a head full of good advice and a heart full of grit and determination. I'm sorry to burst your bubble but there are no shortcuts. You want to lose weight? You've got to get up off your ass, get your body moving, get your heart rate up and burn some damn calories. And you've gotta back that up with a good diet. You want to start by working out your Basal Metabolic Rate or BMR. This tells you how many calories your body uses on a typical day. Then subtract 500. This is how many calories you need to be eating per day for successful weight loss. And you need to reach that calorie target with a balanced diet made up of protein, complex carbohydrates and good fats. That's right, fats. You've got to be eating fat to lose fat - I'm rocking your world right now, aren't I? You also want to be eating smaller meals every 2-3 hours to really fire up that metabolism. You know that lethargic feeling after a big meal? A food coma? That's your body struggling to process the mountain of food you've just piled up inside it and it's the fastest way to a slow metabolism and unwanted weight gain.

And please, to all those thousands of people out there who think they can lose fat by not eating - listen to me when I tell you you're going about it the wrong way. If you don't eat your body will go catabolic. This is the process where the body breaks down large molecules into smaller ones to create the energy you're not providing with food. In essence, your body is eating away at itself. Might sound great to someone who wants to lose weight but it's not. The human body is a wonder and when starved it will actually go into 'survival mode' - slowing down your metabolism and storing any fat you have. Often you may find you actually gain more fat. Any weight loss you achieve from starving yourself is a loss of water and muscle tissue, leaving you weak and frail. Your immune system will also take a beating leaving you feeling run down, permanently lethargic and unwell. 

Nothing about exercising or diet has to be hard work. Trust me when I say that the more you do it, the more you enjoy it. Once you see the benefits of training smart and training hard; once you see the fat come off or the muscle mass pile on, you will be hooked and you will love it.