AdamThomas 5/3/1 Log

Training Training Logs
1

Hi guys, doing my second cycle of 5/3/1 and now I’m just gonna log my progress here.

Height: 5’3"
Weight: 155lbs

Bench Press:
TM: 165lbs
Estimated 1RM: 190lbs

Overhead Press:
TM: 125lbs
Estimated 1RM: 140lbs

Squat:
TM: 245lbs
Estimated 1RM: 310lbs

Deadlift:
TM: 315
Estimated 1RM:365

Monday was squat day:

5 x 105
5 x 125
3 x 155
5 x 165
5 x 185
12 x 215
Assistance squats:
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155
Leg curls
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

Tuesday bench press:

5 x 78
5 x 85
3 x 105
5 x 115
5 x 125
11 x 145
Assistance bench:
10 x 105
10 x 105
10 x 105
10 x 105
10 x 105
Bent rows:
10 x 120
10 x 120
10 x 120
10 x 120
10 x 120

2

Deadlift Day

5 x 135
5 x 165
3 x 195
5 x 205
5 x 245
12 x 275

Assistance DL:
10 x 195
10 x 195
10 x 195
10 x 195
10 x 195

Weighted Sit-ups
15 x 25
15 x 25
15 x 25
15 x 25
15 x 25

3

Monday: Squat Day

5 x 105
5 x 125
3 x 155
3 x 175
3 x 205
12 x 205

Assistance Squats:
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Leg curls:
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

4

Tuesday Bench Day:
5 x 75
5 x 85
3 x 105
3 x 125
3 x 135
12 x 155

Assistance Bench:
10 x 105
10 x 105
10 x 105
10 x 105
10 x 105

Barbell Row:
10 x 130
10 x 130
10 x 130
10 x 130
10 x 130

Thursday Deadlift Day:
5 x 135
5 x 165
3 x 195
3 x 225
3 x 235
12 x 285

Assistance Deadlift:
10 x 195
10 x 195
10 x 195
10 x 195
10 x 195

Weighted Crunches:
12 x 30
12 x 30
12 x 30
12 x 30
12 x 30

Military Press Day:
5 x 55
5 x 75
3 x 75
3 x 95
3 x 105
6 x 115

Assistance Military Press:
10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Upright Rows:
10 x 95
10 x 95
10 x 95
10 x 95
10 x 95