I'm new to the forum and thought I would start a log and see how it goes. I have always kept a log of my training to look back over so this should be easy to keep on top of.
I have just started my 9th cycle of Wendler's 5/3/1, training 3 days a week. I have just recently in my last cycle switched the first and second wave and am starting to introduce some singles on waves 1 and 3.
Here is the assistance work I am following at the minute, copied from the Powerlifting e-book, some small changes. I do pull-ups inbetween most pressing exercises.
Push press, 5/3/1 sets/reps
Bent over(Pendlay) rows, 5 sets of 10 reps
Weighted dips, 5 sets of 10 reps
Barbell curls/rear laterals, superset these two exercises for 3–5 sets of 10–20
Deadlift, 5/3/1 sets/reps
Good morning, 5 sets of 10 reps
Abdominal wheel, 5 sets of 15-20 reps
Bench press, 5/3/1 sets/reps
Dumbbell bench press, 5 sets of 10 reps
Dumbbell rows, 5 sets of 10 reps
Triceps push-downs/face pulls, 3 sets of 15-20 reps
Squat, 5/3/1 sets/reps
Squat, 5 sets of 10 reps
Hanging leg raises, 5 sets of 10-20 reps
I have followed this for 2 cycles and feel as though it is working well for me.
My biggest lifts to date are:
- Squat; 115kg x 10, 130kg x 1
- Deadlift; 160kg x 4
- Bench; 100kg x 1
- Strict Press; 65kg x 4
These were at the end of summer and I am certain that they have all improved since then and am aiming to set some new PB's by the end of 2011.