Adrian, 5/3/1

Training Training Logs
1

Hi, I’m Adrian and welcome to my log. I’m using Jim Wendler’s 5/3/1.

2

I’m actually on Beyond 1.1 written in workout articles.

24 April 2014, Thursday

5/3/1 - Cycle 4, Week 2 (11)

Squat
warm-up
5 x 100 kg
5 x 120 kg
7 x 135 kg

Bench Press
warm-up
5 x 5 x 80 kg

Chins
5 x BW
5 x BW + 20 kg
5 x BW + 20 kg
5 x BW + 20 kg
5 x BW

Tricep Pushdown
3 sets

https://www.youtube.com/watch?v=MrFU5_-Zz0M

3

26 April 2014, Saturday

5/3/1 - Cycle 4, Week 2 (11)

Deadlift
warm-up
3 x 110 kg
3 x 130 kg
10 x 145 kg

Military Press
warm-up
5 x 5 x 50 kg

Curls
3 sets

Dips
75 reps total

4

Yo Adrian!

5

I am here as well Adrian!
Cheers.

6

Yo guys!

7

My current goals are:

Squat - 4 plates (I did it but not deep enough)
Bench - 3 plates
Deadlift - 5 plates

This will give me 540 kg total (1188 pounds).

8

In!

9

28 April 2014, Monday

5/3/1 - Cycle 4, Week 3 (12)

Squat
warm-up
5 x 5 x 120 kg

Bench Press
warm-up
5 x 70 kg
5 x 80 kg
8 x 95 kg

Chins
50 total reps

Tricep Pressdown
3 sets

Hi raven.

10

Last set from yesterday squats.

11

30 April 2014, Wednesday

5/3/1 - Cycle 4, Week 3 (12)

Deadlift
warm-up
5 x 3 x 130 kg

Military Press
warm-up
5 x 45 kg
5 x 50 kg
10 x 55 kg

Curls
3 sets

Dips
50 total reps

12

2 May 2014, Friday

5/3/1 - Cycle 4, Week 3 (12)

Squat
warm-up
5 x 120 kg
3 x 135 kg
5 x 150 kg

Bench Press
warm-up
5 x 5 x 80 kg

Chins
50 total reps

Tricep Pressdown
3 sets