i am dumbell!!
 

did legs today, sqauts 1x8 135,1x3 225,1x3 245, 1x3 265 leg press 1x6 300,1x6 400, 3x4 410 seated calf raises 1x20 200, 3x25 200 leg extension (fst-7) 6x10 150, 1x5 170.

today i did bench press using wendlers 5/3/1 routine. 195x5, 225x3, 250x2, 225x3, 195x8... on the 3rd set i did a negative after getting two on my own. 250x2 is a pr.

did back today. dumbell row 5x10 100#... weighted chin ups with 25# 6,7,7,5..... lat pulldown(fst-7) 6x11 135, 1x12 135.... barbell shrug 1x20 180, 3x10 270.... straight arm lat pulldown 1x30 27.5....

seated calf raises (fst-7) 6x30 200# 1x32 200# incline dumbell press 5x12 60# cable crossover 5x12 22.5# life fitness tricep extension 4x10 170# rope pushdown 4x12 52.5# chest still a little sore from tuesday so i went low wieght/higher reps. this is not one of my better workouts. shoulder and bicep tomorrow.

friday- shoulder and bicep preacher curl 1x8 65# 1x4 115# 1x2 125# 2x10 65# upright row 4x10 65# seated dumbell curl 1x5 40# 1x5 45# 1x4 50# 2x8 40# seated lateral raises 3x10 25# 2x12 25# concentration curl (fst-7) 1x10 25# 5x8 30 1x12 25# dumbell shrug 3x20 100# 1x24 100# i usually do barbell or dumbell shrugs on wednesday with back but focused on lats that day. take saturday and sunday off. legs on monday.

monday- legs. sqaut 1x10180# 1x6 240# 2x6 260# leg press 1x6 400# 3x6 425# seated calf raises 4x30 200# preacher curl 1x10 65# 1x3 115# 3x6 85# leg extension 4x12 150# (3x6 425# on the leg press is a pr.) added the preacher curls for the pump.

today i did bench press using 5/3/1. 175x5,200x5,225x3,200x7,200x6,225x2. did not get 5 reps on the 3rd set. the last 3 sets were added on.

I don't how you're running your 5/3/1 but I dont' think it's correct.

wednesday- back... deadlift,5x10 225# lat pulldown(fst-7) 6x10 135,1x10 150# t-bar,4x4 135# ,seated row,4x14 120#

i am not sure that it is right either iron worker.. i only use this routine on tuesdays to bench press. the idea is to bring up my one rep max for a bench press competition in three months. i started using 260 as my 1rm. on week one i took 65% of 1rm for 5 reps then 75% for 5 reps then 85% for 5 reps then 85% to failure.on week 2 i took 70% x3 then 80% x 3 then 90% x3 then 90% to failure.on week 3 i took 75% x 5 then 85%x3 then 95% x1. i think there is a week four where you back off but because i had just started i saw no reason to. instead i started over again with week one and planned on doing the week four back off this time around. the first week everything is for 5 reps. the second week everything is for 3 reps. the third week the reps are 5,3,1. each week i have different percentages of the one rep max. i thought that was why it was called wendlers 5/3/1. please help iron worker, if i am truely a dumbell i would appreciate any help you could give me.

Ah I c what you did now. I didn't read the part where you added the last 3 sets the last time I looked at it.

How long have you been running this 5/3/1? It sounds like this is your first cycle... If so, you either way over estimated your 1RM or you didn't multiply it by 90% first (which then becomes your "1RM" that your values are based off of) or both.

There is no way you should be failing on the first or second cycle... at least that is how I see the intent of this program.

IW

you are correct iron worker, this was only my fourth week( i skipped the deload and went back to week one) i see in your post that you are supposed to multiply your 1rm by 90% and that is were the values are based. i knew nothing of this so i will recalculate. i was adding extra sets at the end because i felt 3 sets was not enough.wont do it again, i will go by the plan. thank you.

Don't add extra sets because you don't think it's enough. On your final set you should be going for an "all out" set. This set should burn you out pretty good.

Also, the 5/3/1 isn't designed for super fast progress. It's designed to continue making small incremental progress each workout.

In any case, good luck with your bench competition.

IW

thursday-shoulders, upright row,1x10 65# 3x10 80# lateral raises,(fst-7)(one arm at a time,leaning to the side)6x10 20# 1x8 25# front raises, 45#plate,5,7,7,8, low pulley lateral raises,4x6 17.5# focused on middle delts.

friday- bicep/tricep,,,, preacher curl 1x6 65# 1x6 85# 1x4 115# 1x2 125# 1x2 115 then 2 negatives. rope pushdown,1x12 52.5# 1x10 57.5# 1x12 62.5# 1x12 67.5# 1x10 67.5# concentration curl(fst-7) 6x12 30# 1x13 30# dumbell wrist curl 3x16 30# 1x12 30# tricep extension(machine) 1x10 170# 2x10n 190# 1x12 210# seated dumbell curl 4x14 25# .. 115# for 4 and 125# for 2 on the preacher curl are pr's.

skipping leg workout monday. going out of town for the day. back to my regular lifting schedule tuesday.

tuesday-bench press... 175x3,200x3,220x3. this was my fifth week of 5/3/1. i am not liking the 5/3/1 routine, going to start rest-pause next tuesday for my bench press.

wednesday-back... deadlift,1x5 225,1x3 315, 1x1 365,1x1 385,1x3 315..chin ups(with 25#)6,7,7(with 10#)10,partial deadlift 1x1 405#1x1 495#.lat pulldown(fst-7) 6x7 150#1x10 120# t-bar4x5 135#

thursday-shoulders... upright row1x10 50# 1x15 70# 1x12 80# 1x12 90# 1x14 50# barbell shrug 1x20 180# 1x20 230# 1x15 250# 1x14 320# dumbell shrug, 2x20 100# 2x22 100# lateral raises 6x10 25# 1x12 25# upright row 1x15 50# usually do shrugs on back day but focused on lats. worked on middle delts today.

did not get to work out friday. worked a double shift. legs on monday.

eww double shift....I had a 12 on friday as well a 9a to 10p fucking blows then back into work in the morning. Tommorow is pretty much a double as well.

monday-legs.. sqaut, 1x10 180# 3x10 230# leg press 4x6 400# seated calf raises, 7x26 300# leg extension, 5x12 130# must of been a descent workout because i felt every step leaving the gym.

tuesday-bench press.. 1x5 205# 1x2 230# 1x2 235# 1x2 240# 1x5 210#. i feel good.

this in my opinion was not a good workout. wednesday-deadlift.. 1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed, tried 405 a third time and missed. 1x2 315# did a set of lat pulldowns to failure after each set of deadlift using 145#. i cant explain why but after my 1x1 405# i was completely out of energy.

thursday-shoulders...incline dumbell press 6x14 55# 1x10 80# dumbell shrug, 5x15 100# upright row, 1x12 35# 6x12 55# lateral raises(both arms) 6x10 30# front raises,4x10 25# lateral raises(one arm at a time)6x10 20# 1x16 20# the first two exercises were extra then i focused on side delts.

friday-bicep... preacher curl 1x6 65# 1x6 85# 1x3 115# 1x1 125# 2x12 65# seated dumbell curl, 7x10 30# dumbell spider curl 4x6 35# concentration curl 2x20 20# dumbell wrist curl 4x14 30#

tuesday-bench press... 1x8 185# 1x5 205# 1x6 215# 1x6 205#. my gym is closed for repairs this week. no workouts on monday,thursday or friday. i could still bench press today at my friends house and deadlift tomorrow.

wednesday-deadlift... 1x5 225# 1x5 315# 1x2 365# 1x1 385# 1x1 365# 1x5 315#

monday-legs... standing calf raises,6x20 90# 1x12 140# sqaut,1x10 180# 5x5 230# leg press, 1x12 245# 1x6 345# 1x4 400# 1x4 455# 1x12 300# 1x12 200# leg extension, 4x10 150# 455x4 on the leg press is a pr. qauds pumped and hard. noticed blood vessles at the bottom of qauds. legs sore but feel good.

tuesday-bench press... 1x8 155# the next four sets i used rest-pause with 45 seconds between sets. 235x3,235x2,225x2,225x3, then 1x1 260. i was surprised to get the 260 after doing rest-pause. happy with this workout.

good work on bench mah man

thank you cc. thursday... pull ups 1x6 4x6 25# lat pulldown,5x7 150# lateral raises,4x10 20# upright row, 4x6 65#. having car problems and felt rushed today, wii try harder tomorrow.

monday-bench press... 1x12 155# 1x10 185# 1x8 195# 1x8 205# 1x12 185# chest feels good. this phase of the rest-pause routine called for lower wieght and 8-12 reps.

tuesday- incline dumbell press,1x10 60# 2x10 80# 1x6 85# tricep extension(machine) 1x12 130# 1x8 150# 2x6 170# lateral raises 7x6 25# upright row 2x10 55# 2x6 75# rope pushdown 2x20 42.5# 1xfailure 42.5

wednesday-deadlift, 1x6 225# 1x3 315# 1x1 405# 1x3 315# 1x5 315# 1x10 225#

thursday-back... weighted pull ups 4x6 25# lat pulldown 7x7 150# t-bar 4x8 95#

friday-legs... sqaut 1x10 135# 1x8 225# 1x2 315# 1x1 365# 1x10 225# seated calf raises, 1x20 200# 1x15 400# 1x14 495# 1x10 585# leg extension 1x10 190# 1x8 230# 1x5 250# leg extension super set 1x5 30# 1x10 70 1x15 90# 1x20 110# 1x25 130 1x25 150# leg curl 1x10 90# 1x10 110# 1x10 130#

monday-bench press... 1x10 155# 1x5 210# 1x3 225# 1x2 235# 1x2 235# 1x6 210# 1x4 225# 1x15 155#

tuesday-more chest... cable crossover,2x10 22.5# dumbell bench press, 1x10 80# 1x10 90# 1x5 100# 1x20 60# incline dumbell press, 1x10 65# 1x8 70# 1x10 80# 1x10 60# machine press,2x6 130# super set 1x15 90# 1x6 70# 1x6 50# pec deck, 3x6 190#. did bench press yesterday so alot of these rep numbers are failure.

thursday-traps.. barbell shrug,1x12 225# 1x10 315# 3x4 405# 1x12 315# 2x22 225# drop set 405x6, 315x12 , 225x20 dumbell shrug,3x12 100#