Welcome, just started my 2nd cycle on Wendler's 5/3/1. Figured it was time to start a log, hopefully you guys can gain something out of this too.

Little background: I've been lifting since about 2005, and lifting smart since early 2007. I'm 20 yrs old, 6'2", about 215-220 lbs. Did Olympic lifting for a time, and had two meets, had a great time doing that. I was in the Army, and this has negatively affected things such as my consistency with lifting, sleep, diet, etc. I'm out now, and studying Kinesiology at UIC (Chicago), may pick-up Oly lifting down the line there, we'll see. Currently applying for the Chicago Police/Fire Depts.

OK let's get down to business:

90% of 1RM (estimated, and very conservative) for the big 4:
- Military: 125
- Deadlift: 295
- Bench: 200
- Squat: 255

5/3/1 - Cycle 2 - Week 1 - Day 1

1. Military Press warm-up -> 1x5 @ 40% (50), 1x5 @ 50% (65), 1x3 @ 60% (75)
2. Military Press -> 1x5 @ 75% (95), 1x5 @ 80% (100), 1x10 @ 85% (105)
3a. Neutral grip low incline DB BP -> 5x10 - 45ss, 50s, 45s, 50s, 55s
3b. Medium grip Pull-ups -> Did 12 sets until I reached at least 50 reps (did 51).
4a. Fat grip Triceps Extensions -> 3x12 - 100 (cable)
4b. Fat grip DB curls -> 3x12 - 25s, 25s, 20s

Notes: The weights so far are easy, but I'm continuing on and going to be patient with 5/3/1. Slow but steady gains, can't argue with that. Fat grips frickin' blasted my forearms, weight goes way down when I use those. Also, I'm currently using Thib's protocol for para-workout nutrition, I'm loving it so far.

Goals: Lose some fat (via conditioning 2-3x a week), get stronger and bigger. I want a 315 bench, a DL and Squat in the 400s, and a low 225 Military press.

Some current pictures (as seen in TILF, Hah):

The double biceptz pose:

Shot of the wheels:

5/3/1 - Cycle 2 - Week 1 - Day 2

Started out with DeFranco's "Agile Eight" lower body warm-up.

1. Deadlift warm-up -> 1x5 @ 40% (120), 1x5 @ 50% (150), 1x3 @ 60% (175)
2. Deadlift -> 1x5 @ 75% (220), 1x5 @ 80% (235), 1x9 @ 85% (250)
3. Good Mornings -> 5x10 - 45, 75, 95, 105, 95
4. DB Bulgarian Split Squats -> 3x10 - 10s, 15s, 15s
5. Roman chair Leg Raises -> 5x10 - BW

Notes: Felt shitty on the deadlifts because I ripped a callous open yesterday during the pull-up fiesta. Chalked it up a bit but it still sucked, but I got through it. I planned to do RDLs instead of GMs, but I forgot my straps to help out my bloody hand, so I just did GMs. I'll do RDLs on Squat day, no biggie.

Pretty much got owned on my conditioning session today. It's been about 2 weeks since my last one, but starting this cycle I'm going to commit myself to at least 2 sessions a week, and work my way up to 3. My whole lower body is really sore from yesterday's lower body workout, so I took a scoop of SWF 30 minutes prior.

6 x 400m run, 90 sec. rest
5 x 50m sprints, rest was slowly jogging back to starting line

That's what was planned, at least. My 90 sec. rest eventually turned into my almost barfing twice, and then became 2-2.5 minute rest, because I was so out of it that I forgot to start my stopwatch. Not to mention that my later 400m runs turned into agonizingly slow jogs, but I couldn't help it. :) Good stuff.

Edit: Listened to Cross Examination's Menace II Sobriety album. This is what probably kept me going. It's thrash metal.

OK so for conditioning today, me and my friend did some car pushing for conditioning in our elementary school's church parking lot. :D We each did the length of the parking lot 9 times, and this took around 40 minutes. We both almost puked numerous times. The length of the parking lot was about 80 yards or so, + the length of turning the car around. And to make things fun for everyone, here's some video of the action!

And here's Armando pushing his Pontiac.

5/3/1 - Cycle 2 - Week 1 - Day 4

Started out with DeFranco's "Agile Eight" lower body warm-up.

1. Squat warm-up -> 1x5 @ 40% (100), 1x5 @ 50% (135), 1x3 @ 60% (155)
2. Squat -> 1x5 @ 75% (190), 1x5 @ 80% (205), 1x10-or-11 @ 85% (215)
3. RDLs -> 5x10 - 95, 115, 135, 165, 185
4. DB Short Stride Lunges -> 5x10 - 10s, 15s, 20s, 25s, 25s
5. Kneeling weighted Abs crunch -> 5x10 - 85, 100, 115, 130, 145 (cable weight stack)

Notes: Need to start a little heavier on the RDLs. Short stride lunges fucking suck. Tomorrow is an off day, and will also by a low protein day.

5/3/1 - Cycle 2 - Week 2 - Day 1

Did some foam rolling of the lats, pecs, and upper back. Afterwards I did scap push-ups, broom shoulder dislocations whatever-they-are-called, and band pull-downs.

1. Military Press warm-up -> 1x5 @ 40% (50), 1x5 @ 50% (65), 1x3 @ 60% (80)
2. Military Press -> 1x3 @ 80% (100), 1x3 @ 85% (105), 1x8 @ 90% (115)
3. Low incline DB Bench press -> Ramped to around 12RM: got up to 55s
4. Pull-ups -> Got 54 total reps. 2 more than last week.
5a. Triceps Ext. -> Ramped to around 10 RM: 145 on cable stack
5b. Fat-grip DB Curls -> Ramped to around 10 RM: 25s
6a. DB External Rotation -> 3x15 - 12s
6b. Band Pull-aparts -> 3x15 - light band

Notes: Felt strong as shit on my last set of military presses, felt good. Used straps this time on the pull-ups so I can deadlift tomorrow without fucked up hands. Fat grips still hurt. Band pull-aparts are hard.

5/3/1 - Cycle 2 - Week 2 - Day 2

No foam rolling today, just did some body weight squats, fire hydrants, rectus femoris stretch, glute stretch, and a warm-up with the BB (OH squats, front squats, back squats, 5 each).

1. Deadlift warm-up -> 1x5 @ 40% (120), 1x5 @ 50% (150), 1x3 @ 60% (175)
2. Deadlift -> 1x3 @ 75% (235), 1x3 @ 80% (250), 1x8 @ 85% (265)
3. Good Mornings -> 5x12 - 45, 65, 75, 85, 95
4. DB Bulgarian Split Squats -> 3x9 - 15s, 20s, 25s
5. Roman chair Leg Raises -> 5x12 - BW

Notes: During good mornings I felt nauseous the whole time, and just wiped. I was about to leave after my last set, but then I took a 15 minute poop and I felt better. I used my Oly shoes for this session, I'm trying to see if I like training deads with those or my Nike Frees. I'll probably just pull barefoot eventually.

Also, I may have a very minor hernia, which hopefully will not require surgery or anything. I'll keep this updated.

Just came back from the Doc, I do NOT have a hernia, yay! I have a minor strain/tear in my lower abs, and he told me to take it easy for a couple weeks. So this log is going to be pretty boring until then.

OK, I'm back to start 5/3/1 again. My abs are not 100% but slowly they are getting better. Today all I did is test out my 1RM on Military press and Bench press.

1RM Military press (not 90%) - 170, sad
1RM Bench press (not 90%) - 260

Going to Jim Wendler's seminar tomorrow morning in Chicago.

Seminar was good, met Jim, awesome guy.

Maxed out F. Squats and Deadlift today. I know my deadlift number wouldn't be exactly right since I'd be fatigued from Front squats but I rolled with it.

Front squat 1RM (not 90%) - 275
Conv. Deadlift 1RM (not 90%) - 405

So I got my rep maxes and I'm going to start 5/3/1 again tomorrow. I am tweaking it a little bit now (my set-up) because Cephalic_Carnage gave me some really good advice.

Edit:

Goals:
Military press - 205
Deadlift - 500
Bench Press - 315
Front Squat - 335

OK here we go. I'll just say I restarted cycle 2 since I stopped in the middle of it.

5/3/1 - Cycle 2 - Week 1 - Day 1

1. Military press -> 1x5 - 100, 1x5 - 115, 1x9 - 125 ... Wasn't feeling too hot yesterday (when I did this workout so only 9)
2. DB low incline bench -> 3x10, ramped to 50s
3. Rack chins -> 3x12 - ramped to 30lb. DB. Still fooling around with how to get the DB on my lap. Just gonna ask my friend next time. ;P
4. SWRGB (super wide reverse grip bench) -> 3x10 - ramped to 135... Going to start using smith machine for these.
5. Face pulls -> 3x15

Deadlifts tomorrow.

5/3/1 - Cycle 2 - Week 1 - Day 2

1. Power snatch above knee -> 1x5@65% (90), 1x5@75% (105), 1x5@85% (120)... Not repping out on last set.
2. Deadlift -> 1x5@65% (235), 1x5@75% (275), 1x8@85% (310)... Not really worried that I got only 8 on the last set. I haven't lifted legs for about 5-6 weeks, excluding the 1RM test for deadlift. In fact, I was likely a little bit drained from the 1RM test that I did on Sunday.
3. Alternating DB curls -> 3x10, ramped to 40s
4. DB Reverse lunge -> 3x10 - ramped to 40s.
5. Standing calf raise on hack squat press thing -> 3x10 - ramped to 6 plates (3 each side)
6. Plank -> 3x30s

Overall good session. Walking the dog in about an hour for 30 mins.

5/3/1 - Cycle 2 - Week 1 - Day 4

1. Pinwheel curls - 10 reps, ramped to 50s
2. Power Clean - 1x5@65% (145), 1x5@75% (165), 1x5@85% (185)
3. Front Squat -> 1x5@65% (160), 1x5@75% (185), 1x5@85% (210)... Only got 5 reps. I was hungover, didn't sleep too well, and just felt weak. Still somewhat new at lifting legs again. We'll see how deadlifts and front squats go next week.
4. SLDL -> 10 reps, ramped to 135. Felt easy, I should have done another set at 165 or so.
5. Seated calf raise -> 2x12 - ramped to 2 plates on each side
6. Bosu ball push-ups w/ feet elevated -> 3x15... Stability ab work, nothing special.

I'm scheduling ART, hopefully at the Poliquin Institute since it is near me (I am in Chicago). My hips are bothering me on front squats... too much pain, length does not seem to be an issue. I'll keep you guys updated. Regardless, I would be stoked just to go to the Poliquin Performance Center to get some ART done.

Ok going to see Surrogates, but not before I have a drink.

Damn good session today.

5/3/1 - Cycle 2 - Week 2 - Day 1

1. Military press -> 1x3@70% (105), 1x3@80% (120), 1x8@90% (135) ... 135 felt damn easy, my shoulder pressing strength is rocketing, could have gotten 1 more most likely but I cut it off.
2. DB low incline bench -> 10 rep range, ramped to 60s... 20 more pounds (total) than last week. These also felt strong. Auto-regulation doing its thang.
3. Rack chins -> 10 rep range, ramped to 45lb. plate. Gonna go wider next time to really hit the lats.
4. SWRGB (super wide reverse grip bench) -> 10 rep range - ramped to 155.
5. Face pulls -> 3x15

Finished with DC style stretching of the lats, chest, shoulders, bis and tris.

Tomorrow I have an appointment with a chiropractor, he's going to do Graston technique after he does an analysis of what is causing my hip pain. I'm thinking this is going to be fucking AWESOME! Can't wait.

Shitty session tonight, but I saw that coming. I planned to take an hour nap from 2-3, but that turned into sleeping from 2-6. So I felt pretty fuckin' groggy but I saw screw it, gonna lift anyways.

5/3/1 - Cycle 2 - Week 2 - Day 2

1. Power snatch above knee -> 1x3@70% (100), 1x3@80% (110), 1x3@90% (125)... Not repping out on last set. Easy.
2. Deadlift -> 1x3@70% (255), 1x3@80% (295), 1x3@90% (330)... Did not rep out on last set due to me feeling like shit.
3. Alternating DB curls -> 10 rep-range, ramped to 45s... and I was done after this.

I saw the chiro, and it was awesome. He did an analysis of a lot of my leg and hip muscles, testing strength and flexiblity (even of the fuckin' sartorius muscle). He found none which was surprising to him, so he figured that scar tissue was indeed the problem to my pain. So first he manipulated (re: aligned) my back and neck, and then set electro pads on my hip flexors to get blood flow into them. He then used a Graston tool on my hip flexors (ceramic kind, not stainless steel), which was quite painful and discomforting, but I saw that coming. He then stretched them out and that was it. I'm going back Friday for some more Graston. My hip flexors feel fucking amazing, I already have no pain at all, but I'm still gonna keep going back from now on. The skin area is all dotted because of broken blood vessels, and bruised, but this is all part of the healing process.