13th Warrior's 5/3/1 Hybrid

Training Training Logs
1

this is an attempt at a program I worked up with a friend. I have been doing a HIT work out twice a week. time to get in a workout has been my my biggest problem. so I decided I would do a 5/3/1 type workout 4 days a week. Ill do the 4 big lifts and add just 2 support exercises to each day. I figure it to take me between 20 and 30 minutes per workout. we have a small gym @ work where I can run to and get the workouts in during my shift. Ill post what I do and any constructive feedback is welcome. I did my 1rm last week and im not satisfied in the least bit.
bench was 225
dead lift was 275
military 130
squat 245

I decided to base my workout plan on the 5/3/1 because some of the other guys I workout with do a 1rm every 3 months on these particular lifts and I would love to improve. yes its an ego thing.

2

bench press
135x5
155x5
175x8
dumbell incline
40x10
50x10(positive failure)
flys
20x10
25x9(positive failure)

3

6-15-10

dead lift
165x5
190x5
215x6
chins
4 and 5 negatives
3 and 5 negatives
EZ bar curls
100x8
100x7(failure)

4

overhead press
85x5
100x5
110x7
lateral raise
25x8
25x8
dips
bw x 12
bw x 7

5

squat
145x5
165x5
190x10
seated calf lifts
70x12
100x12
ab rollers
10
10

6

bench
145x3
165x3
185x7
DB incline
50x8
55x8
flys
25x8
25x6

7

deadlift
175x3
200x3
225x6
chins
5 and 3negs
2 and 2negs
curls
95x8
95x5

8

Not to shabby, it’s good your focused on the main lifts. Keep it up!

9

thanx BL! love the avatar!!!

10

today i screwed up. i have had the worst day at work. and i didnt realize that they were 35’s already on the smith machine. i assumed, like an idiot, that they were 25’s. thats why my military is peculiar. i only do the military on the smith because of past shoulder problems. i have always had trouble lifting over my head.
military
115x3
125x3
120x7
DB lat raises
25x8
30x8 f
dips bodyweight
15
7 + 3 slow negatives

11

took off yesterday. had an all day meeting, then went and got drunk.

today

squat
155x3
175x3
200x6
seated calf raise
100x12
125x9

i wussed out of any ab work today. im still a little hung over and i was not going to get down on the floor.

12

bench
155x5
175x3
195x4
incline DB press
55x8
55x8
flys
25x8
25x8

13

6/30/10
had to skip yesterday because i had a hectic 13 hour day, so i worked out on my rest day today

dead lift
190x5
215x3
240x2
305x1
i was feeling froggy, and the 35# plates were right there so i tried it. new pr for me in my short dead lift career! working out by myself all the time so im not sure about my form.
chins
bw x 5
bw x 2 + 2 slow negatives
curls
95x 8
95x5 + 2 slow negatives

14

On 7-1-10 all i had time for was the military press then i skipped friday because i was so tied up. gonna double up somehow.

military press
100x5
110x3
125x3

15

Good job man. Where are you in Tennessee?

16

mmat im close to columbia

17

well last week went from bad to worse and i had to skip my friday workout.
so with this week being a deload week, i figured id double up monday.
7-6-10
squat
165x5
190x3
210x4

bench i was supposed to go lighter but ego got me
135x5
135x5
135x5

incline dumbell press
50x8
50x8

18

today 7-7-10

deadlift
135x5
135x5
150x5

chins
bw x 4
bw x 4

dumbell curls
35x8
35x8

19

7-8-10

military
55x5
65x5
85x5
lateral raises
25x8
25x8
dips
bw x10
bw x10

20

7-9-10
squat
135x5
135x5
135x5
seated calf raises
125x8
125x8
well im done my first 4 weeks. im gonna add 10lbs to my working max for the next cycle. everything felt good and doable.