5/3/1 Log

Training Logs
1

BW - 163lb.

1RM:
Deadlift (Double Overhand) - 245lb.
Front Squat - 185lb.
Overhead Press - 130lb.
Bench Press - 185lb.

Goals:
Deadlift - 315lb.
Front Squat - 225lb.
Overhead Press - 155lb.
Bench Press - 205lb.

2

BBB Cycle 1

Week 1/Day 1

A. Overhead Press 45lb. x 5, 55lb. x 5, 70lb. x 5, 75lb. x 5, 85lb. x 5, 100lb. x 5
B. Bench Press 5 x 10 @95lb.

3

BBB Cycle 1

Week 1/Day 2

A. Deadlift 135lb. x 5, 145lb. x 5, 155lb. x 5, 185lb. x 5
B. Front Squat 5x10 @ 115lb.

4

BBB Cycle 1

Week 1/Day 3

A. Bench Press 100lb. x 5, 125lb. x 5, 145lb. x 5
B. Overhead Press 5x10 @ 55lb.

5

BBB Cycle 1

Week 1/Day 4

A. Front Squat 115lb. x 3, 135lb. x 3, 150lb. x 3
B. Deadlift 5 x 10 @ 135lb.

6

BBB Cycle 1

Week 2/Day 1

A. Overhead Press (5/3/1 sets) 45lb. x 5, 55lb. x 5, 70lb. x 3, 80lb. x 3, 90lb. x 3, 105lb. x 3
B. Overhead Press (BBB sets) 3 x 10 @70lb., 2 x 10 @65lb.

7

BBB Cycle 1

Week 2/Day 2

A. Front Squat (5/3/1 sets) 125lb. x 5, 140lb. x 3, 155lb. x 1
B. Front Squat (BBB sets) 5 x 10 @95lb.

8

BBB Cycle 1

Week 2/Day 3

A. Bench Press 135lb. x 5, 140lb. x 3, 155lb. x 1, 165lb. x 1
B. DB Incline Press 4 x 10 @40lb., 1 x 10 @35lb.

9

Cycle 1

Week 2/Day 4

A. Deadlift (Overhand Grip) 155lb. x 3, 175lb. x 3, 195lb. x 3
B. Deadlift (Mixed Grip) 225lb. x 1, 245lb x 1, 255lb. x 1, 275lb. x 1, 285lb. x 1
C. Power Clean 135lb. x 3, 140lb. x 2, 145lb. x 1, 155lb. x 1, 160lb. x 1, 165lb. x 1, 175lb. x 1, 185lb. x 1

10

Week 1, Day 1

A. Bench Press
45lb. x 5
65lb. x 5
80lb. x 5
100lb. x 5
115lb. x 5
125lb. x 5
140lb. x 7 (PR)
115lb. x 13 (PR)
B. DB Flat Bench
40lb. x 17
40lb. x 14

11

A. Bench Press
45lb. x 5
65lb. x 5
80lb. x 5
100lb. x 5
115lb. x 3
135lb. x 3
150lb. x 5 PR
100lb. x 20 PR

12

A. Deadlift
135lb. x 5
155lb. x 3
175lb. x 3
195lb. x 5 (PR)

13

A. Overhead Press
45lb. x 5
55lb. x 5
65lb. x 5
75lb. x 5
85lb. x 3
95lb. x 3
110lb. x 4 (PR)
95lb. x 5 (PR)

14

A. Bench Press
45lb. x 5
105lb. x 5
125lb. x 5
140lb. x 5+ (8)
105lb. x 5+ (19)
130lb. x 5x5