5/3/1 from Weak to Strong

Training Training Logs
41

21.5.2013.

Deadlift

3x77,5 kg
3x87,5 kg
3x100 kg
1x110 kg
1x120 kg
1x130 kg
140 kg - no lift, slipped at the top :stuck_out_tongue:

Called it a day because I have two exams in 2 days and I wont get any sleep tomorow night so I just thought I should at least try to get a new PR in deadlift and end my day.

42

23.5.2013.

Bench

3x52,5 kg
3x60 kg
3x72,5 kg

Random accesories, had a tight schedule.

43

24.5.2013.

Squat

3x62,5 kg
3x72,5 kg
10x80 kg -rep PR, very glad I got this one, hadnā€™t had a squat record in a long time :stuck_out_tongue:

Called it a day because the gym was closing :P.

44

25.5.2013.

Warm up
Squats - working on form and trying to keep it right

Sled pushing - 4 half courts

Carries

45

27.5.2013.

Press
5x40 kg
3x47,5 kg
3x52,5 kg

3 sets of dips
3 sets of rear delt raises amrap

3 sets of barbell rows - 50,60,65 kg
3x10 Lat pulldowns - 60,70,70 kg

46

28.5.2013.

Deadlift

5x82,5 kg
3x92,5 kg
5x105 kg - could have done more but I thought this would be a good rep range to beat next time :stuck_out_tongue:

Front squat
3 sets - 40,50,60 kg

GMs
3 sets - 40,50,60 kg

Back Raises - 3 sets

Trap work and grip work - barbell shrugs, KB shrugs

47

30.5.2013.

Bench Press
5x60 kg
3x67,5 kg
2x75 kg

DB Incline press - 3 sets, 20 kg

Flyes - 4 sets i think :stuck_out_tongue:

CG Bench Press - 3 sets - 40,42,5 and 50 kg

BB Triceps extensions - 3 sets

Kroc rows - 3 sets with 32 kg KB

Hammer Row Machine - 4 or 5 sets i suppose :stuck_out_tongue:

48

Iā€™m enjoying this mate. Itā€™s good seeing your progression. Iā€™m on 5/3/1 as well might have to start a log too!

49

31.5.2013.

Squat

5x67,5 kg
3x75 kg
4x85 kg

Lunges 3 sets

GM - 3 sets - 40,50,50 kg

Back Raises 3 sets

50

[quote]Rugbyfit wrote:
Iā€™m enjoying this mate. Itā€™s good seeing your progression. Iā€™m on 5/3/1 as well might have to start a log too![/quote]

Tnx. I would strongly advise it :P. Hard to bullshit yourself when you have your log on the net for the world to see haha :stuck_out_tongue:

51

10.6.2013.

Press
5x37,5 kg
5x42,5 kg
8x47,5 kg - rep PR with this weight :stuck_out_tongue:

Dips 3 sets

Seated DB shoulder press 3 sets

Rear delt raise 5 sets

Floor press 3 sets - 40,50,60 kg

Lying DB Row 3 sets

Lat pulldowns 3 sets

Did Pull ups between each pressing set and when I couldnā€™t do one with a good form I followed with a band pull aparts. Deload went great and its was really a deload except I only had 2 training days. I did light weight 3x5 with the main lifts and did a lot of light lat work on one day and triceps work on the other day. Felt really great with todays workout so I hope this whole cycle goes well. First time I tried floor presses and I really like them because of the pause at the bottom - I hope this will help my bench and the tricep work from them will help my press.

52

11.6.2013.

Deadlift
5x75 kg
5x85 kg
6x97,5 kg

Front squats 50 kg for reps 3 sets

GMs 50 kg for reps 3 sets

Hanging leg raises 3 sets

Side bends 3 sets

Some BB rows and shrugs and called it a day :stuck_out_tongue:

53

13.6.2013.

Bench Press

5x52,5 kg
5x62,5 kg
7x70 kg

Incline DB Bench Press 3 sets with 20 kg DB

Flyes 3 sets 10 kg DB

Kroc Rows 4 sets 32 KB

Ton of lat work because I had to wait for a BB

Floor press 3 sets

JM press 3 sets

54

14.6.2013.

Squat

5x62,5 kg
5x70 kg
5x80 kg

Back Raises 3 sets

Called it a day because I had little time to work out so I did only these :P.

55

17.6.2013.

Press

3x40 kg
3x45 kg
4x52,5 kg

Press
5x10 30 kg 10 band pullaparts between each set

One arm rows 24 kg KB - 5 sets 10-20 reps

BB Biceps curl 3x10 30 kg - 10 band pullaparts between each set

Triceps pushdowns 3 sets - 10 band pullaparts between each set

56

18.6.2013.

Deadlift
3x80 kg
3x92,5 kg
6x105 kg

Deadlift
5x10 60 kg

Hang Leg raise 5x15

Prowler pushing - this killed meā€¦ will do it after every lower body day

57

seems ur upper body is stronger than lower body

58

[quote]strengthgeek02 wrote:
seems ur upper body is stronger than lower body [/quote]

hmm never thinked about this? why ? I sure can tolerate more volume on upper body days :stuck_out_tongue:

59

i can tell based on ur bodyweight and ur max liftsā€¦ lets convert ur bodyweight to lbs. so lets say 95 kg x 2= 190lbs or smthā€¦ ur 95% deadlift is 105 kg so convert it to lbs its 220lbsā€¦ an average strong person should atleast deadlift 1.5-2x his body weight and bench x.3 his body weightā€¦ honestly ur bench and overhead are pretty strongā€¦ im sure ur lowerbody will catch upā€¦

60

i think im your oppositeā€¦ im weak on the upper lifts
my body weight is 75kg. (160lbs) im 25ā€¦
1rms
my bench is 165 lbs
ohpress 125lbs
deadlift 320 lbs
squat 250lbs
see the big differenceā€¦ im working on my triceps atm and honestly ur training log helped me cuz dis is where i 1st found the JM pressā€¦ so ill stay tuned on your program for more ideas on assistance liftsā€¦