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Old 06-15-2014, 11:38 AM   #1
bigalfry
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Default BigAlFry's Wendler 5 3 1

I decided to switch it up a bit and try the old 531. First workout was today.

WEEK 1 - SQUATS

Warmup
110 x 5
135 x 5
165 x 3

Work
175 x 5
205 x 5
230 x 6

Boring but Big
120 x 10 x 5 sets

First day in and I love this workout already.

Sent from my Galaxy Nexus using Tapatalk
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 06-16-2014, 09:09 AM   #2
bigalfry
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Join Date: Sep 2009
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Training Type: Wendler 531
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Fav Supp: Beef
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bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default

Did about a dozen hill sprints at a hill beside my house this morning. That shit isn't easy now that I weight 250.
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 06-16-2014, 09:49 AM   #3
Squatter
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Join Date: Mar 2011
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I was married to 5/3/1 a few years back - I loved the program and feel it really solidified my love for powerlifting. The program has taken it's fair share of criticism of late, but I still feel it has alot of value. It's simple and it works, especially for a beginner to intermediate lifter, especially with the BBB template.
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 06-16-2014, 10:15 AM   #4
bigalfry
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Join Date: Sep 2009
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bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default

I find that my progress really stalls (a month or two in a row not able to make a single rep more the previous week with the same weight, sometimes getting fewer reps) when I try steady progressive loading. I always seem to progress after a deload so I'm going to give this a shot at least until christmas and see how it goes.

I love the BBB - the more of the movement I do the more I dial in my form and I think that's something that I need.
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 06-17-2014, 04:38 PM   #5
bigalfry
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Join Date: Sep 2009
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bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default



Sent from my Galaxy Nexus using Tapatalk
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 06-17-2014, 08:28 PM   #6
WilldBill88
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Strong benching!
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Old 06-18-2014, 01:58 PM   #7
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Default

Good start to 5/3/1 BBB.
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Old 06-18-2014, 05:11 PM   #8
bigalfry
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Join Date: Sep 2009
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bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default

Quote:
Originally Posted by WilldBill88 View Post
Strong benching!
Quote:
Originally Posted by dzarello View Post
Good start to 5/3/1 BBB.
Thanks guys! Looking forward to week 3.

Sent from my Galaxy Nexus using Tapatalk
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
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Old 06-19-2014, 08:57 PM   #9
bigalfry
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Join Date: Sep 2009
Location: Calgary, Alberta, Canada
Posts: 565
Training Exp: 12
Training Type: Wendler 531
Fav Exercise: Bench
Fav Supp: Beef
Reputation: 26206
bigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machinebigalfry is a lifting machine
Default



Despite the light weight I left the gym exhausted and dripping with sweat. Felt good.

Sent from my Galaxy Nexus using Tapatalk
__________________
Gym PRs:
Squat 341
Bench 315
Deadlift 405
Total = 1061

Meet PRs:
TBD

Training Log:
http://muscleandbrawn.com/forums/showthread.php?t=17327
bigalfry is online now   Reply With Quote
Old 06-20-2014, 08:03 AM   #10
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Good day!
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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