Antho's 5/3/1

Training Training Logs
321

Sandbag Circuit (5 cycles x 3 rounds):
5 x front squat
5 x press (3 cycles)/curl (2 cycles)
5 x crunch

Grip static holds:
2 x 3 x 6 sec

Sandbag rev. curl:
2 x 6

322

Circuit: six rounds (total reps)
Pull up (15)
Push up (21)
Sandbag Front Squat (21)

Circuit: three rounds
5 x Grip squeezes (each hand)
5 x Sandbag Press
5 x Sandbag Rev. Lunges (each leg)

Circuit: six rounds (total reps)
Pull up (15)
Push up (21)
Sandbag Front Squat (21)

Circuit: three rounds
5 x Grip squeezes
5 x Sandbag Press
5 x Sandbag Rev. Lunges

323

Pull ups: (18 total reps)
warm up
1 x 8
2 x 3

Sandbag press:
ramp up
1, 0, 0, 1, 1 x 100
3 x 5 x 70

Grip squeeze:
3 x 5

Grip static hold:
3 x 10

324

Pull up:
1, 2, 3, 4, 5, 4, 3, 2, 1
Push up:
2, 4, 6, 8, 10, 8, 6, 4, 2

Sandbag rev. lunge:
3 x 5 x 70 (each leg)
Grip squeeze:
3 x 5

Sandbag press:
3 x 5 x 70
Grip static hold:
3 x 10 sec.

325

Sandbag Clean and Press:
3 x 3 x 70

Sandbag Rev. Lunge:
3 x 5 x 70 (each leg)

Grip Squeeze:
3 x 5

Sandbag Clean and Press:
3 x 3 x 70

Grip Static Hold:
3 x 10 sec.

Sandbag Front Squat:
1 x 10 x 70

326

C9/W2/D3 (bwt: 194)

Track:
1 lap jog
3 x 20 m.

Press:
5 x 45
5 x 65
3 x 85
3 x 100
6 x 115 (tie PR)

Incl. Bench:
3 x 12 x 75

Lat Pull:
3 x 12 x 87.5

Track:
3 x 40 m.
3 x 150 m.

327

C9/W2/D4 (bwt: 193.5)

Track:
1 lap jog
4 x 20 m.

Sumo DL:
5 x 135
5 x 170
3 x 200
2 x 230
8 x 260 (new PR)

SGDL:
3 x 12 x 135

Decl. Sit up:
2 x 10

Back Ext.:
2 x 10

328

C9/W3/D1 (bwt: 194.5)

Track:
1 lap jog
4 x 20m.

Bench:
5 x 45
5 x 95
5 x 115
5 x 130
3 x 145
7 x 160 (tie PR)

DB Bench:
3 x 12 x 80

DB Row:
3 x 12 x 45

Track:
3 x 40 m.

329

C9/W3/D2 (bwt: 193.5)

Front Squat:
5 x 45
5 x 75
5 x 95
5 x 115
5 x 135
3 x 155
5 x 175 (new PR)

Squat:
3 x 12 x 135

Decl. Sit up:
2 x 10

Back Ext.:
2 x 10

No track work today (basketball tournament).

330

C9/W3/D3 (bwt: 194.5)

Track:
4 x 20 m.

Press:
5 x 45
5 x 65
5 x 85
5 x 95
3 x 105
1 x 115
1 x 125
1 x 135
5 x 115

Lat Pull:
3 x 10 x 100

Incl. Bench:
3 x 15 x 75

Track:
4 x 40 m.

331

C9/W3/D4 (bwt: 194.5)

Sumo DL:
5 x 135
5 x 185
5 x 215
3 x 245
1 x 270
1 x 295
1 x 320
1 x 345

Snatch Grip DL:
3 x 12 x 135

332

Yesterday
Grip Squeeze:
10 x 1

Grip Static hold:
3 x 15 sec.

Today (bwt: 193)
C&J:
5 x 45
5 x 95
4 x 115
3 x 135

Deadlift:
5 x 185
4 x 225
3 x 275
2 x 315
1 x 345
3 x 3 x 315

Cable Pushdown:
2 x 15 x 32.5

Cable Curl:
2 x 15 x 27.5

333

C10/W1/D1 (bwt. 193)

Track:
4 x 20 m.

Bench:
5 x 45
5 x 95
5 x 115
5 x 135
9 x 150

Press:
5 x 10 x 65

Lat Pull:
5 x 10 x 87.5

Cable Pushdown:
2 x 20 x 27.5

Cable Curl:
2 x 20 x 22.5

334

C10/W1/D2

Squat:
10 x 45
8 x 95
6 x 135
5 x 175
5 x 205
8 x 230

Deadlift:
5 x 10 x 170

Lying Leg Lift:
2 x 10

335

C10/W1/D3

Press:
3 x 5 x 45
5 x 65
5 x 85
5 x 100
7 x 110

Bench:
5 x 10 x 85

DB Row:
5 x 10 x 45

336

C10/W1/D4

Deadlift:
5 x 135
5 x 185
5 x 225
5 x 260
8 x 290

Squat:
5 x 10 x 135

Lying Leg Raise:
2 x 10

337

C10/W2/D1

Bench:
10 x 45
8 x 75
6 x 100
3 x 120
3 x 140
6 x 160

Press:
5 x 10 x 65

Lat Pull:
5 x 10 x 100

Curl (bar):
2 x 15 x 30

Overhead Tri. Ext.:
2 x 15 x 30

338

C10/W2/D2

Squat:
10 x 45
8 x 95
6 x 135
3 x 185
3 x 215
6 x 245

Deadlift:
5 x 10 x 170

Lying Leg Raise:
2 x 10

339

C10/W2/D3

Press:
5 x 45
5 x 60
5 x 75
3 x 90
3 x 105
4 x 120

Bench:
5 x 10 x 85

DB Row:
5 x 10 x 45

Curl:
2 x 15 x 30

OH Tri Ext:
2 x 15 x 30

340

C10/W2/D4

Deadlift:
5 x 135
5 x 170
5 x 205
3 x 240
3 x 275
10 x 305 (new PR)

Squat:
5 x 10 x 135