5/3/1 from Weak to Strong

Training Training Logs
81

15.7.2013.

Press
5x45 kg
3x50 kg
1x57,5 kg

Press
5x10 35 kg - didnt get all reps in last set, so I rested a bit and grinded them out :stuck_out_tongue:
3 chin ups between each set

One Arm KB row 32 kg 5x12-13

JM Press 45 kg 3x10 Rear delt flyes

DB Biceps Curl 3x10 Band pullaparts

I drank so much this weekend and got no sleep so I payed it with a bad performance :P. Gotta be smarter with that beer next time :stuck_out_tongue:

82

16.7.2013.

Deadlift
5x90 kg
3x102,5 kg
1x115 kg

Tired as shit. I had to help my neighbour with some physical work and we were on it the whole morning so I was so tired, my lower back was fried and I had to get out of the gym because some commitments so I only managed to do my deadlifts. And on top of that I slipped trying to clean 60 kg on to the rack and it turned out a total fail so that was a laugh hehe :D. No more drinking for me because it totaly ruins my whole training week :stuck_out_tongue:

83

18.7.2013.

Bench Press
5x65 kg
3x72,5 kg
1x80 kg - I didnt quite get my setup right and got only one ugly rep, will try to beat it next time :stuck_out_tongue:

Bench Press
5x10 45 kg - all paused
3 chin ups between each set

Barbell Row 5x10 60 kg

Triceps pushdown 3x10-20 reps 3x10-20 Straight arm pulldowns

Hammer Curl 3x10-15 Hammer Strenght Machine Row 3x10-15

84

19.7.2013.

Squat
5x75 kg
3x85 kg
2x95 kg

Squat
3x10 50 kg

Leg extension, Leg curls etcā€¦

Did a little direct leg work after a long time, will have to do it my next cycle. I hope my Beyond 5/3/1 books arives till then. Now iā€™ll take a week of deload and as im going to a vacation on the sea I will only be able to do some pushups and bandpullaparts.

85

5.8.2013.

Bench Press
5x47,5 kg
5x55 kg
10x62,5 kg

Joker Bench
5x70 kg
1x80 kg

First set last Bench
20 x 47,5 kg

BBB Bench
5x10 40 kg 10-15 band pullaparts between each set

Chins, Pull up till failure - dont know how many sets were there, Iā€™ll start counting when I will be able to do 5 sets of 10 :stuck_out_tongue:

Kroc Rows 3 sets

86

Im back and my 5/3/1 beyond book has arrived. I will be doing 28 week long plan of boring but big combined with joker sets and first set last. It basically goes from 5 sets of 10 all the way down to singles in the end. I hope I lay a good foundation and make my core lifts stronger. Assistance will be chins and pull ups and some kind of row on upper body day and abs and some sled on lower body days. Hope I stop spinning my wheels in place and get strong :). I lowered my training max a lot and made it realistic and conservative :).

87

6.8.2013.

Squat
5x52,5 kg
5x60 kg
8x67,5 kg

Joker
5x75 kg
3x80 kg
1x90 kg

First set last
12x52,5 kg

BBB Squats
5x10 40 kg 10 band pullaparts between each set

Ab rollouts

88

8.8.2013.

Press
5x32,5 kg
5x37,5 kg
8x42,5 kg

Joker Press
5x47,5 kg

First set last
10x32,5 kg

BBB Press
5x10 30 kg 10 band pullaparts between each set

Pullups and chinups as many reps as possible

Barbell row 5x10 light weight squeze at the top

89

9.8.2013.

Deadlift
5x72,5 kg
5x82,5 kg
10x95 kg

Joker Deadlift
2x100 kg
2x110 kg
2x120 kg

First set last
10x72,5 kg

BBB Deadlift
5x10 55 kg

Hanging leg raises

90

12.8.2013.

Bench Press
3x50 kg
3x57,5 kg
8x65 kg

Joker Bench
3x70 kg
3x75 kg

First set last
10x50 kg

BBB Bench
5x10 40 kg Band pullaparts between each sets

Pull ups and chins

Kroc rows

91

13.8.2013.

Squat
3x55 kg
3x65 kg
8x72,5 kg

Joker Squat
3x80 kg

First set last
10x55 kg

BBB Squat
5x10 40 kg band pullaparts between each set

Hanging leg raises
One arm farmer walks

92

14.8.2013.
Had to do my press day today because gym isnt open tomorrow.

Press
3x35 kg
3x40 kg
6x45 kg

Joker
3x50 kg
1x55 kg

First set last
10x35 kg

BBB Press
5x10 30 kg band pullaparts between each set

Pull ups and chins ups till failure.
Didnt have time do do kroc rows, but im very happy with my pull ups progresing :stuck_out_tongue:

93

16.8.2013.

Deadlift
3x77,5 kg
3x87,5 kg
8x100 kg

Joker Deadlift
3x110 kg - I just felt weak today and tired and sitting on a computer all day cant really help with deadliftingā€¦bad day overall

First set last
5x77,5 kg

BBB Deadlift
5x10 55 kg

Hanging leg raises

Streching and foam rolling my hammies :stuck_out_tongue:

94

19.8.2013.

Bench
5x55 kg
3x62,5 kg
7x67,5 kg

Joker
1x70 kg
1x75 kg

First set last
12x55 kg

BBB Bench
5x10 40 kg band pullaparts between each set

Pull ups
Kroc Rows

95

20.8.2013.

Squat
5x60 kg
3x67,5 kg
7x75 kg

Joker
1x80 kg
1x85 kg
1x90 kg

First set last
5x60 kg

BBB Squat
5x10 40 kg

Hanging leg raises
Side bends

96

22.8.2013.

Press
5x37,5 kg
3x42,5 kg
6x47,5 kg

Joker
1x50 kg
1x52,5 kg
1x55 kg

First set last
10x37,5 kg

BBB Press
5x10 30 kg band pullaparts between each set

Pull ups
Dumbell rows

97

22.8.2013.

Press
5x37,5 kg
3x42,5 kg
6x47,5 kg

Joker
1x50 kg
1x52,5 kg
1x55 kg

First set last
10x37,5 kg

BBB Press
5x10 30 kg band pullaparts between each set

Pullups
Dumbell rows

98

23.8.2013.

Deadlift
5x82,5 kg
3x95 g
7x105 kg

Joker
1x110 kg
1x115 kg
1x120 kg
1x125 kg
1x130 kg

BBB Deadlift
5x10 60 kg

Hanging leg raises
Side bends

99

24.8.2013.

Decided to hit the gym and do some light work and some prowler. I didnā€™t get to do the prowler because of an urgent call :(.

5x12 Back Raise
5x10 Barbell rollouts
Barbell Curls reverse flys 3 sets
Reverse Curls seated reverse flys 3 sets
Barbell Shrugs band pullaparts 3 sets

100

26.8.2013.

Bench
5x50 kg
5x57,5 kg
10x65 kg

Joker
4x67,5 kg

BBB Bench
5x10 45 kg band pullaparts

Pull ups
Kroc Rows