5/3/1 from Weak to Strong

Training Training Logs
121

10.10.2013.

Press
5x40 kg
3x45 kg
8x50 kg

Joker Press
1x55 kg
1x60 kg

BBB Press
5x5 40 kg

Dips
3x10

Side Raise
3x10 10 kg

CG Bench Press
3x10 60 kg

EZ Bar curl 10 kg plates
3x10

Had little time in gym. So I cut down sets to 3 and removed supersets so I can make it. Very happy with the press :slight_smile:

122

11.10.2013

Deadlift
5x90 kg
3x100 kg
7x115 kg

Joker Deadlift
1x120 kg
1x130 kg
2x140 kg - PR :stuck_out_tongue:

BBB Deadlift
5x5 95 kg

Front squat
4 sets 50 kg

Barbell row
4x10 60 kg

Back Raise
3x10, 1x25

123

14.10.2013.

Bench Press
5x50 kg
5x60 kg
10x70 kg

BBB Bench
5x5 65 kg

Incline DB Bench
4x10 20 kg

My elbow started to hurt, dont really know why yet. I hope it heals quickly. Did just some kroc rows and some light hammer curls and called it a day.

124

15.10.2013.

Squat
5x60 kg
5x70 kg
5x80 kg

BBB Squat
5x5 75 kg

Lunges
2x10 15 kg plates, 2x10 10 kg plates

Goodmorning
4x10 50 kg

Back raise, 100 reps

125

17.10.2013.

Press
5x35 kg
5x40 kg
6x50 kg

BBB Press
5x5 45 kg

Dips
4x10

Side raise
4x10 10 kg + rear delt flyes

CG Bench press
4x10 60 kg

Ez bar curl 10 kg plates
4x10 + face pulls

126

18.10.2013.

Deadlift
5x80 kg
5x95 kg
8x105 kg

Joker Deadlift
5x120 kg - this is a rep PR :stuck_out_tongue:

BBB Deadlift
5x5 100 kg

Front squat
4x10 50 kg

Romanian Deadlift
4x10 60,70,80,80 kg

Barbell row
4x10 60 kg

Back raise 100 reps