5/3/1 Till BOLC

Training Training Logs
101

Oct 26

Squats 5/3/1+

255
290
325x7

Front Squats

135
185

Leg Extensions/Leg Curls

100 reps straight @ 100lbs leg extension
100 reps straight @ 50lbs on the leg curl

102

Nice squat and deadlift lately!
But why you do cardio in the leg ext/curl? :wink:

103

Thanks for the comment Viking. I just wanted to try something different for the assistance yesterday.

104

Oct 27

Ran for like 30 minutes

105

Oct 28

Bench

Worked up to a 1RM @ 315.

Compound Rows

4 sets

BBB Bench

3 sets

Squats

4 sets (not heavy)

Curls

70x6
80x6
100x7

106

Oct 29

Off

107

Oct 30

Deadlift 5/3/1+

315
365
405*

*Didn’t go too heavy on these today.

Front Squats

135x10
185x6
Worked up to 295x1

Good Mornings

3 sets

Cable Ab pulldown

3 sets

Also did a few sets of curls but nothing major.

108

Oct 31

Off

109

Nov 1

Ran

110

Nov 2

Military Press 5/3/1+

135
150
165
185x4

Squats

Worked up to 375x1*

  • This wasn’t too hard to be honest. It wasn’t a squat day, but I just had the feeling I would do well at squats today and I got an easy PR hah. I ran very hard yesterday too.

“How you feel is a lie”

111

Nov 3

Off

112

Nov 4

Squatted 380x1

back to the real 5/3/1 now.

113

Nov 5

Off

114

Nov 6

Bench 5/5/5+

185
210
240x13

  • forgot to write down my assistance work, but it was a lot of rowing movements and some arms.
115

Nov 7

Deadlift 5/5/5+

275
315
365

  • Didn’t use a belt here and did all the reps “dead stop”. I think this will help me build up my lower back more since I believe that is my weakness in both deadlifts and squats.

Back Machine

5 sets of 10 with increasing weight

Leg Raises

5 sets of 10

  • These were fairly easy and I will increase it next time.
116

Nov 8

Reverse Bench

185
215
245x6

Curls

80
90
100x6

Tricep Pushdowns

126
143
160x8

  • converted from kilos

Hammer Curls

30
35
40x10

Using an arm-esque type day. This has worked well for me in the past especially for my bench press.

117

Nov 9

Was going to lift, but ended up having to leave work very late.

118

Nov 10

Mil Press 5/5/5+

115
135
150x13

Pull-Ups

3 sets of 10

DB Lateral Raise

25x10
30x8
35x4

  • Last set on these got ugly with the form.

BB Front Raise

45x10
55x10 for 2 sets

Reverse Fly

15x10 for 3 sets

119

Went to a wedding in Florida from Nov 11-14, so I didn’t have much time to train. Went on an easy run with my wife once.

120

Nov 15

Squats 5/5/5+

225
255
285x15*

  • These were pretty brutal especially considering I wasn’t really feeling the gym and forgot my iPod. Still got it done though.

Leg Extensions

185x10 for 4 sets

Lying Leg Curls

90x10 for 2 sets
100x10 for 2 sets

Pretty sore today in the lower body. Lower back feels good which is great after doing a moderately heavy set of 15 reps on squats.