5/3/1 Lindow

Training Logs
1

Background info:
Age: 18
training age: 3 years of playing around.
Weight: 84kg
Height: 185cm

Best lifts:
Deadlift: 190kg
Benchpress: 112.5kg
Squat: 150kg parallel
clean and jerk: 117kg
snatch: 87.5kg
military press: 67.5 kg.

However I havent trained in awhile so here is the numbers I tested last week:

benchpress: 95kg…
squat: 130kg atg, was a bad day so I am good for more, starting here.
military press: starting at 60kg.
deadlift: 145kg, good for alot more, but I’ll do the deadlifts without rounding my back.

Month 1 Week 1 Day 1
Bench press:
WARMUP…
55kg x5
65kg x5
72.5kg x13 (+8)

BBB Bench
60kg x10
60kg x8
50kg x10
45kg x10
40kg x10

Lieing Row variation
50kg x10
60kg x10
50kg x10
50kg x10
50kg x10

Deadlifts tomorrow.

2

Deadlifts:
50kg x5
80kg x5
95kg x5
107.5kg x12 - aparently it should have been 110. I could have done a few more prob. but these all had good speed and 0 back rounding.

BBB Deadlift:
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
Gonna add 5kg next week.

Dumbell rows:
25kg x10
25kg x10
25kg x10
25kg x10
25kg x10
adding 5kg next week.

Going double overhand grip on deadlifts, no belt. 117.5kg next week on deadlifts, aiming for 12+ hopefully I wont round my back. (I did 20rep deadlifts before so I got to beat 125kg x20.

3

REST today.

So far the BBB work has kicked my ass.
Sorness:
Chest - mild
triceps - insane
upper back - high
hams - medium
Ass - mild

Hopefully I will be able to do my presses tomorrow recovered.

4

Still sore just about evrywhere, military press today, hopefully I’ll be able to get 13-15 reps despite my sorness.

5

Still sore from earlier days.

Military press:
35kg x5
40kg x5
45kg x11 wanted more reps

BBB work:
30kg x10
30kg x10
30kg x10
30kg x10
30kg x10

This was realy hard.

Ez bicep curls:
30kg x10
30kg x10
30kg x10

oh god my biceps is weak.

After this I did some stretching, squats etc as a last resort to get rid of my sorness in my hams.

Hopefully I’ll be able to get atleast 10 reps in the squat aswell.