Week 17 Training Log - 4th Week Out/1 Year on Wendler's 5/3/1

I've been keeping track of my workouts now for about a year (though I've only been posting them to the blog since New Year's).  I email my workouts to a good friend and training partner from my time in Atlanta - the email stays in my inbox...which is saying something because nothing brings me greater organizational joy than filing emails (though I have gotten to file the workout logs each time the gmail conversation hits 100).  Long story short, about a year ago I shifted from making up my own workout splits (typically something like bench/chest, squat/legs, deadlift/back) I bought Jim Wendler's Beyond 5/3/1 e-book (at the recommendation of aforementioned friend), read it, and started the program.  Since last week had been just over a year on the program, I looked at what my 3 sets of 3 week looked like last April - turns out the program works.

Add to this that my form is leaps and bounds from where it was then and you have a ringing endorsement of the program.  I would highly recommend it to anyone with a good base of strength and who is at least somewhat accustomed to heavy weight training 3-4x/week.

Those familiar with the program may note that doing the 3x3 week after the 5/3/1 week is not how the program goes...you'd be right, but the meet I'm prepping for got moved, so I had to adjust.

Here's last week's workouts:

Monday, April 20

Squats

5 x 45

5 x 95

5 x 135

5 x 185

5 x 215

Working Sets

3 x 245

3 x 280

3 x 315

1 x 340

1 x 360 (fail, but wanted to try double body weight - got it moving back up a little bit but stuck)

1 x 315

Trap Bar Deads

5 x 135

10 x 225

2 x 8 x 250

2 x 8 x 275

Superset Back extensions/cable crunches 

5 x 10/20

Tuesday, April 21

5 x 45

5 x 95

5 x 135

5 x 165

Working Sets

3 x 195

3 x 225

3 x 255

rest/pause @195 15/4/1

Shouldersaver 2 board

5 x 225

4 x 225

3 x 5 x 205

Superset Lat pulldowns/straight arm pull downs

5 x 10/10

Thursday, April 23

Deadlift

5 x 45

5 x 135

5 x 185

5 x 225

5 x 275

Working Sets

3 x 315

3 x 360

3 x 405

15 x 315

Band deadlifts

5 x 135 + monster mini

5 x 135 + light

5 x 135 + average

5 x 185 + light

1 x 225 + light

2 x 1 x 255 + light

1 x 255 + average

Friday, April 24

Overhead press

5 x 45

5 x 85

5 x 100

5 x 115

Working Sets

3 x 130

3 x 145

3 x 160

10 x 130

Dumbbell Incline Bench

8 x 60; 65; 70; 75

5 x 80

Single Arm Landmine Rows

10 x bar

10 x 25

10 x 45

2 x 7 x 70

Cable rows

5 x 20 @90lbs