A Newbie's Journey Through 5/3/1

Training Logs
21

5/3/1 Week 12 12-17-09 DELOAD Free Squat

Warm Up
5 min. Elliptical

Dynamic Stretching

Warm Up Sets
45x10
95x5

Work Sets
150x5
190x5
230x5

Decided to make the move to free squats. I’ve been doing box squats for some time now, so I felt it was time to switch it up. I was surprised at how easily 230 went up, considering I haven’t free squatted in months.

Accessory Work
45 degree Back Extension bw 25lb. plate 12x5
TKE (off 8 in. platform) 12kg kettlebellx10x5
Standing Cable Crunch 60x12x5

Conditioning
1 mile run 8:08 (just kept the treadmill at 7.5 mph the whole time)

22

5/3/1 Week 12 12-18-09 DELOAD Bench Press

Warm Up
5 min. Elliptical

Dynamic Stretching

Warm Up Sets
45x10

Work Sets
80x5
100x5
115x5

Accessory Work
Wide D-Handle Lat Pull Down 105x12x5
Floor Press 40lb DBsx12x5
V-Handle Cable Low Row 105x12x5
Prone Shrugs 30lb. DBsx12x5 Super Setted with BB High Pulls 30x12x5 (no rest between sets)

Conditioning
1:00 jog (6.0 mph) then :30 run (10.5 mph) x 3