5/3/1 from Weak to Strong

8.4.2013.

Press
3x45 kg
3x50 kg
3x55 kg

Press 3x10 40 kg

Triceps work - 100 reps (JM press, kettlebell extensions)

Upper Back work - 200 reps ( BB row, DM row, Hammer machine, Lat pulldowns)

I will be doing only 3x10 for assistance rather than 5x10 because it feels better to me. I can maintain good form better and weight progression is easier.

9.4.2013.

Deadlift
3x80 kg
3x90 kg
5x100 kg

Deadlift 3x10 70 kg

Good mornings

Hanging leg raises side bends

Upper back work

11.4.2013.

Bench press
3x60 kg
3x70 kg
3x75 kg

Bench press 3x10 50 kg

DB bench press 2 sets for as many reps as possible
Triceps KTB extensions 2 sets for as many reps as possible
Upper back work - kroc rows, upright rows, band holds

I will continue to do 3 sets of 10 on the main exercise as a assistance and the rest of the work will not be planned. I feel that it better to do assistance as I feel like I can do on that given day. It gives me the flexibility to do it right when I have the strength and cut it when I feel like trash ( not enough sleep etc.). I will try to have a constant upper back work on upper body days and ab work on lower. I have avoided that in the past and I will like to see where will this lead me :).

12.4.2013.

Squat
3x65 kg
3x75 kg
3x85 kg

Squat 3x10 60 kg

Romanian DL and Leg curls

Ab work

15.4.2013.

Press
5x50 kg
3x55 kg
1x60 kg

Press
3x10 40 kg - still can’t get all reps

JM Press
3x10 45 kg

BB Row
3x10 60 kg

Felt pretty weak today . Again the problem was hunger and lack of sleep .Gotta eat mother****** !

16.4.2013.

Deadlift
5x85 kg
3x95 kg
1x105 kg
3x1 120 kg

Deadlift 3x10 70 kg

Romanian deadlifts
3x10 80 kg

Front squats
3x10 40 kg

Goodmornings
3x10 50 kg

Side bends

18.4.2013.

Bench Press
5x65 kg
3x75 kg
1x80 kg

Bench Press
3x10 50 kg

Incline DB Bench press 3 sets

KB triceps extensions 3 sets

Kroc Rows 3 sets

Will have to get a little notebook to keep track of assistance weight and other stuff :stuck_out_tongue:

19.4.2013.

Squat
5x70 kg
3x80 kg
1x90 kg

Squat
3x10 60 kg

Romanian Deadlifts
3x10 80 kg

Hyperextensions 3 sets

Hanging leg raises 3 sets

Ab wheel 3 sets

22.4.2013.

From this week I will use different training maxes and some different weights because I now have access to 1.25 kg plates. I hope this will help me progress more easily from cycle to cycle. I will try to do 3x10 of main exercise after my 5/3/1 sets because it helps me work on my technique and makes me stronger ( I hope). Another thing I am adding is pullups between each pressing set (except 5/3/1) on press days and chin ups on bench days. I am so weak on these so I hope this will help me. (weak everywhere for that matter, but one thing at a time).

So today was the Press.

Press
5x40 kg
5x45 kg
6x50 kg

Press
3x10 37,5 kg - last few reps were damm hard
2 Pullups between each set

Close grip Bench Press
3x10 40 kg
2 Pullups between each set

Barbell Row
3x10 50 kg - I will be doing these with overhand grip, It makes more sense to me because that’s the grip I use for deadlifting - don’t know if this is good so if someone has advice on this I’m all ears

Barbell curls
3x10 30 kg - did light weight 20+ repetitons of lat pulldowns between sets

23.4.2013.

Deadlift
5x80 kg
5x90 kg
8x100 kg - new rep PR, hoping to get 10 next time :stuck_out_tongue:

Deadlift
3x10 70 kg - will increase the weight to 75 next time :stuck_out_tongue:

Front Squat
3x10 40 kg - didn’t get all reps so will have to work on that

Goodmornings
3x10 50 kg

25.4.2013.

Bench Press
5x55 kg
5x65 kg
6x72,5 kg

Bench Press
3x10 50 kg

DM Bench press
2 sets on incline and 2 sets on flat for as many reps as possible- can’t remember the DB weight lol

2 reps of chin ups between these sets- so 14 total

Kroc rows
3 sets with 24 kg KB

Felt really good so I did 3 sets of Hammer strenght machine rows superseted with KB shrugs and called it a day.

26.4.2013.

Squat
5x65 kg
5x75 kg
5x85 kg

Squat
3x10 60 kg

Romanian deadlifts
3x10 80 kg

Good mornings
3x10 40 kg

Prowler - this was my first time doing it and boy was it a eye opener. I felt so exhausted and this showed me that I need to work on my conditioning. I will start doing it after my lower body workouts for a month and then il add it as conditioning 3 times a week when I am not in the gym.

29.4.2013.

Press
3x42,5 kg
3x47,5 kg
3x55 kg

Press
3x10 60 kg- 2 reps of pullups between each set

Close grip Bench Press
5x10 - 2 reps of pullups between each set

Barbell Row
5x10 50 kg

Band pullaparts - 3 sets of very high rep work

30.4.2013.

Deadlift
3x85 kg
3x95 kg
3x107,5 kg

This was it. I had a long day. Was on road, didn’t eat etc. Just happy I managed to do my main lift :P.

2.5.2013.

Bench Press
3x60 kg
3x67,5 kg
3x75 kg

Incline DM presses, Kroc Rows, Triceps Pressdowns

Felt like shit today. I feel like I am moving nowhere for at least 2 months with my training. Did a ton of work to find and restore my old log off my computer. Read through it and saw that I only did periodization bible assistance. So I will do my squat workout today. I won’t finish this cycle. I’ll take a deload week. Start with lower maxes and work my way up again with a proven assistance template for me. I deviated from the purpose of this program and it punished me like a little b****. It will be a step back, but I hope I can then make two step forward because of that. I also been skimping on my conditioning and my mobility so that will be a priority too. Nothing hard. Just a little running on my days off and some drils for mobility every evening. I need to take small steps. Cya guys in one week.

13.5.2013.

Ha ha! Training day finally. My girlfriend caught some virus and it nearly scratched me but my stomach of steel is unbeatable (just a few trips to toilet). I lowered my maxes ( one step back, two steps forward, or something like that).So here is todays workout.

Press

5x35 kg
5x40 kg
5x47,5 kg

Dips, Lat pulldowns, CG Bench Press - all 5x10-15 reps - when I get all 15 on all 5 sets I’ll increase the weight :stuck_out_tongue:
BB Biceps curls 3x10
Pull ups between pressing sets

14.5.2013.

Squat
5x70 kg
5x82,5 kg
7x92,5 kg

Good mornings, Front squats, Side Bends - 5x10-15 reps

BB Shrugs - 3x10

16.5.2013.

Bench

5x52,5 kg
5x60 kg
6x67,5 kg - I place my bar too low and I think that’s causing me some troubles with the bench press so I’ll have to fix that

Incline DB Bench, Kroc Rows, KB extensions - 5x10-15

3x10 Hammer Curls

Chins ups between pressing sets

17.5.2013.

Squat
5x57,5 kg
5x67,5 kg
5x75 kg
1x80 kg
1x90 kg
1x100 kg - I waited for the rack to free itself for 30 minutes, so when I got to squat I just went at it. worst thing in the world, waiting to squat damm

Hyperextensions 5x10-15

Called it a day.

20.5.2013.

Press
3x37,5 kg
3x45 kg
4x50 kg

Dips, Lat Pulldowns, CG Bench - 5x10

BB Curls 3x10