5/3/1 Training Log

Training Logs
61

Squat 04-16-18

Warm up
5 x 50
5 x 60
3 x 75

Working set
5 x 80
5 x 90
8 x 105

Leg extensions
15 x 30
15 x 30
15 x 30
15 x 30
15 x 30

Leg press
10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Bench Press 04-18-18
Warm up
5 x 50
5 x 60
3 x 75

Main set
5 x 80
5 x 90
10 x 105

Face pulls
10 x 4
10 x 4
10 x 4
10 x 4

Chest fly
12 x 25
12 x 30
12 x 40
12 x 40

Tri push downs
20 x 40
20 x 40
20 x 40
20 x 40
20 x 40

Dips
10
10
10
10

62

Dead lift 04-20-18

Warm up
5 x 55
5 x 70
3 x 85

main
5 x 90
5 x 105
8 x 120

Lat pull downs
10 x 80
10 x 80
10 x 80

Hanging leg raises
12
12
12

Good mornings
10 x 45
10 x 45

Squat 04-23-18
warm up
5 x 50
5 x 60
3 x 75

Main
3 x 85
3 x 95
6 x 110

Leg extensions
15 x 35
15 x 35
15 x 35
15 x 35
15 x 35

Leg press
12 x 95
9 x 115
16 x 115
16 x 115
10 x 115

Hanging leg raises
12
12
12

Calf raises
10 x 62.5
10 x 62.5
10 x 62.5
10 x 62.5

Bench press 04-25-18
Warm up
5 x 50
5 x 60
3 x 75

Main
3 x 85
3 x 95
8 x 110

Chest fly
12 x 40
12 x 45
12 x 45
12 x 45

Tri push downs
12 x 40
12 x 35
12 x 35
12 x 40

Dead Lift 04-27-18
Warm up
5 x 55
5 x 70
3 x 85

Main
3 x 100
3 x 110
13 x 125

Machine OHP
10 x 20
10 x 30
10 x 30

Lat pull downs
10 x 80
10 x 80
10 x 80

Good morning
10 x 45
10 x 45
10 x 45

Dumbbell row
12 x 35
12 x 35
12 x 35

63

Welcome back mate.

Holy crap man, read the last post as one long workout was about to say WTF.

Nice workouts, keep posting.

64

Thanks. I wasnā€™t going to keep posting as I was posting when I had time and doing a lot of tracking and posting while at work. My position changed so I donā€™t get as much time to post as before. I was going to switch up the program as I didnā€™t see much results but my lifts were going up. I was considering Conjugate or the cube method. While doing some research I stumbled on the 5\3\1 bodybuilder and figured this would help solve some of the issues I was having. So far I love it. I have been having some more shoulder issues and have an appointment to try to fix this issue finally.

65

Squat 04-29-18

Warm up
5 x 50
5 x 60
3 x 75

Main
5 x 90
3 x 105
6 x 115

Joker sets
1 x 120
3 x 130

Machine Row
10 x 80
10 x 80
10 x 80

Leg extension
15 x 35
15 x 35
15 x 35
15 x 35
15 x 35

Leg Press
15 x 135
15 x 135
10 x 135
10 x 135

Bench Press 05-01-18
Warm up
5 x 50
5 x 60
3 x 75

Main set
5 x 90
3 x 105
5 x 115

Chest fly
12 x 55
12 x 55
12 x 55

Dumbbell Curls
12 x 20
12 x 25
12 x 20

Dead Lift 05-04-18
Warm up
5 x 55
5 x 70
3 x 85

Main set
5 x 105
3 x 120
12 x 135

Machine overhead press
10 x 15
10 x 30
10 x 30

Lat pull downs
12 x 80
12 x 80
12 x 80

Back extensions
10
10
10
10 x 5