Antho's 5/3/1

Training Training Logs
201

Bench:
10 x 45
8 x 95
6 x 115
3 x 135
5 x 1 x 160
3 x 140

Pull-ups:
5, 5, 4 x bwt. + 10

Press:
3 x 95
5 x 1 x 120
3 x 105

Plate Raise:
2 x 10 x 25

Weighted Crunches:
2 x 15 x 25

202

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (pause)
6 x 1 x 255
3 x 225

Deadlift:
5 x 225
3 x 275
6 x 1 x 315
3 x 275

Carry Medley:
170 lb. f. walk
70 lb. goblet carry
50, 52, 51 sec.

Another busy day; no rack to do partials.

203

Bench:
10 x 45
8 x 95
6 x 115
3 x 135
6 x 1 x 160
3 x 140

Press:
5 x 95
6 x 1 x 120
3 x 105

Push Press:
6 x 140

DB Row:
3 x 6 x 90

3 lap (.6 mile) jog

204

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (pause)
7 x 1 x 255
3 x 225

Deadlift:
5 x 225
3 x 275
7 x 1 x 315
3 x 275

Partial Squat:
5 x 300

205

Pull-ups:
2 x 3 x bwt.
3 x 5 x bwt. + 10

Bench:
2 x 10 x 45

Press:
5 x 95
7 x 1 x 120
3 x 105

Bench:
3 x 135
7 x 1 x 160
3 x 140

4 laps (.8 mile) jog

206

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (pause)
8 x 1 x 255
3 x 225

Deadlift:
5 x 225
3 x 275
8 x 1 x 315
3 x 275

Cable Crunch:
2 x 15 x ?

The stack on the cable machine read 100, but the movement felt fairly easy. I’m not sure if that was the weight for using both cables, i.e., both stacks, so that I was only using 50 lbs? Anyway, life (school) is getting a bit heavy right now, so I might be backing off the extra work (conditioning) for a while, focusing on the main movements and whatever fun stuff I feel like in the moment.

207

Bench:
10 x 45
8 x 95
6 x 115
3 x 135
8 x 1 x 160
3 x 140

Press:
5 x 95
8 x 1 x 120
3 x 105

Klokov Press:
3 x 95
3 x 105

DB Row:
8, 6, 6 x 90

3 laps (.6 mile) jog

208

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
1 x 225 (pause)
9 x 1 x 255
3 x 225

Deadlift:
5 x 225
3 x 275
9 x 1 x 315
3 x 275

Cable Crunch:
2 x 15 x 52.5

I used a different machine for the crunches today. The one the other day was definitely 50 lbs (not 100).

209

Bench:
10 x 45
8 x 95
6 x 115
4 x 135
9 x 1 x 160
3 x 140

Pull-ups:
2 x 3 x bwt.
5, 4, 4 x bwt. + 12.5

Press:
3 x 95
9 x 1 x 120
3 x 105

3 lap (.6 mile) jog

210

Squat:
10 x 45
8 x 95
6 x 135
4 x 185
2 x 225
1 x 255
1 x 275
1 x 295
2 x 275

Deadlift:
3 x 225
2 x 275
1 x 315
1 x 365
1 x 375

211

Press:
10 x 45
8 x 65
5 x 95
3 x 115
0 x 135
1 x 135
1 x 140
5 x 115
8 x 95

Cable Curls:
5 x 42.5
5 x 47.5
5 x 52.5
10 x 32.5
10 x 27.5

Cable Pushdowns:
15 x 32.5
15 x 27.5

Cable Crunches:
2 x 15 x 52.5

I’ve been (still am) really stressed with the end of the semester. When I failed the first attempt at 135, I almost dropped the weight, thinking a 1RM just wasn’t in the cards today. But I didn’t go to the gym today to miss an old PR; I went to set a new one. The stuff afterward was just for fun.

212

Bench:
10 x 45
8 x 95
6 x 115
4 x 135
2 x 155
1 x 175
1 x 185
0 x 195
2 x 175

Squat:
10 x 95
8 x 135
5 x 185
3 x 225
10 x 190

Cable Crunch:
2 x 20 x 42.5

213

Squat:
10 x 45
8 x 135
5 x 185 (3 sec pause)
3 x 3 x 225 (3 sec pause)

Bench:
10 x 45
8 x 95
5 x 135
3 x 155
1 x 175
2 x 185
1 x 175

TRX Inverse Row:
2 x 8 (straight leg)
2 x 8 (bent leg)

I wasn’t happy with the bench session the other day, and I came in today with the intent to retest. But the weight room was crazy busy, so I ended up messing around with squats for a while until a bench opened up.

214

Hang Clean:
5 x 45
5 x 95
3 x 115
2 x 2 x 135

Deadlift:
5 x 225
5 x 250
3 x 280
5 x 315

Squat:
8 x 135
3 x 8 x 175

I’m switching back to 5/3/1 next week. To get back into the groove and try out the template I’m writing, I wanted to do what would have been (more or less) the last day of the previous cycle. I’m glad I did; it was a good learning experience. In particular, I learned that my strength-endurance has significantly detrained: the squat sets had me huffing and puffing from the start. I had intended to make upper body hypertrophy my primary goal with strength in the big three my second. Now I realize that conditioning needs some work, if not now, then soon.

215

C1/W1/D1

Bench:
10 x 45
10 x 95
5 x 110
5 x 130
10 x 145

DB Bench (slight incline):
8, 8, 7 x 100

DB Row (flat):
3 x 12 x 50

Cable Curl:
12, 12, 10 x 32.5

Cable Pushdown:
2 x 15 x 32.5

216

C1/W1/D2

Squat:
10 x 45
8 x 95
6 x 135
5 x 175
5 x 200
10 x 225

Cable Crunch:
2 x 15 x 52.5

Back Ext.:
2 x 12

Bike:
8 min./ 2.25 “miles”
res: 15-8 (-1 each min.)

217

C1/W1/D3

Press:
10 x 45
8 x 65
5 x 80
5 x 95
8 x 105

Klokov Press:
3 x 6 x 85

Bench:
3 x 8 x 110

Lat Pull:
3 x 12 x 100

218

C1/W1/D4

Deadlift:
10 x 135
8 x 185
5 x 215
5 x 250
12 x 285

Squat:
3 x 8 x 175

Rev. Crunch:
2 x 8 (slow ecc.)

219

C1/W2/D1

Bench:
10 x 45
8 x 95
3 x 115
3 x 135
8 x 155

DB Bench:
3 x 8 x 100

DB Row:
3 x 12 x 50

Cable Curl:
2 x 10 x 32.5

Cable Pushdown:
2 x 15 x 32.5

220

C1/W2/D2

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
3 x 215
7 x 240

Cable Crunch:
15 x 52.5
12 x 57.5
10 x 62.5

Back Ext.:
2 x 12