Antho's 5/3/1

Training Training Logs
401

C1/W2/D4

Clean:
5 x 45
5 x 75
3 x 105
3 x 120
3 x 135

Bench:
5 x 45
5 x 95
3 x 125
3 x 145
7 x 165 (new PR)
12 x 125

DB Row:
3 x 10 x 70

Squat:
10, 10, 8 x 175

402

C1/W3/D1

Front Squat:
5 x 45
5 x 95
5 x 125
5 x 150
3 x 170
1 x 190

Press:
5 x 45
5 x 75
5 x 90
3 x 105
6 x 120 (new PR)
12 x 90 (tie PR)

Chin up:
12 x 2

Deadlift:
5 x 135
5 x 215
5 x 250
10 x 2 x 285 (2 every 30 sec)

403

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
1 x 285
1 x 300 (new PR)
1 x 315 (newer PR)

Bench:
5 x 95
5 x 135
3 x 160
1 x 185
0 x 205
12 x 135 (tie PR)

DB Row:
3 x 10 x 70

404

Press:
5 x 45
5 x 75
5 x 95
3 x 115
5 x 1 x 135

Deadlift:
5 x 135
5 x 225
3 x 275
1 x 315
1 x 355
1 x 385 (new PR)
1 x 355
6 x 315
15 x 225

405

C2/W1/D1

Front Squat:
5 x 45
5 x 95
5 x 135
5 x 155
5 x 175

Press:
5 x 65
5 x 85
5 x 100
7 x 110
9 x 85

Chin up:
10 x 2

Deadlift:
5 x 135
5 x 225
5 x 260
5 x 295

Zercher Full Cycle:
3 x 3 x 135

406

C2/W1/D2

Clean and Jerk:
5 x 45
5 x 85
5 x 100
5 x 115
5 x 130

Squat:
5 x 135
5 x 180
5 x 210
5 x 235

DB Bench:
8, 7, 5 x 120

DB Row:
3 x 12 x 60

407

C2/W1/D3

Front Squat:
5 x 45
5 x 135
5 x 155
5 x 175

Deadlift:
5 x 225
5 x 260
10 x 295

Press:
10, 9, 6, 3 x 85

ZFC:
3 x 4 x 140

408

C2/W1/D4

C&J:
5 x 65
5 x 100
5 x 115
5 x 130

Bench:
5 x 120
5 x 140
7 x 160
10 x 120

Squat:
3 x 10 x 180

409

C2/W2/D1

Front Squat:
5 x 45
5 x 85
5 x 115
3 x 145
3 x 165
3 x 185

Press:
5 x 65
3 x 90
3 x 105
5 x 120
10 x 90

Chin up:
11 x 2

Deadlift:
5 x 225
5 x 260
5 x 295

ZFC:
3 x 5 x 145

410

C2/W2/D2

C&J:
5 x 45
4 x 95
3 x 110
3 x 125
3 x 140

Squat:
5 x 135
3 x 190
3 x 220
6 x 250 (tie PR)
10 x 190

DB Bench:
10, 9, 6 x 120

DB Row:
3 x 12 x 60

411

C2/W2/D3

Front Squat:
5 x 45
5 x 85
5 x 115
3 x 145
3 x 165
3 x 185

Chin up:
6 x 2

Deadlift:
5 x 185
3 x 240
3 x 275
9 x 310 (new PR)

Press:
10, 10, 8 x 85

Lat Pulldown:
3 x 10 x 105

ZFC:
3 x 6 x 150

412

C2/W2/D4

C&J:
5 x 45
5 x 85
3 x 110
3 x 125
3 x 140

Bench:
3 x 130
3 x 150
7 x 165
10 x 130

DB Row:
3 x 10 x 60

Squat:
3 x 10 x 180

413

C2/W3/D1

Front Squat:
5 x 45
5 x 85
5 x 115
5 x 135
5 x 155
3 x 175
1 x 195

Press:
5 x 45
5 x 75
5 x 95
3 x 110
4 x 125
10 x 95

Chin-up:
13 x 2

Deadlift:
5 x 225
5 x 260
5 x 295

ZFC:
3 x 6 x 155

414

C2/W3/D2

C&J:
5 x 45
5 x 95
5 x 115
3 x 130
1 x 145

Squat:
5 x 135
5 x 175
5 x 205
3 x 235
5 x 260 (new PR)
10 x 205

DB Bench:
10, 10, 8 x 120

DB Row:
3 x 10 x 60

415

C2/W3/D3

Deadlift:
5 x 135
5 x 225
5 x 260
3 x 295
6 x 330 (new PR)

Press:
3 x 10 x 85 (hard)

Lat Pull:
3 x 10 x 105 (easy)

ZFC:
3 x 6 x 160

416

C2/W3/D4

C&J:
5 x 45
5 x 95
5 x 115
3 x 130
1 x 145

Bench:
5 x 95
5 x 130
5 x 140
3 x 160
5 x 175 (new PR)
11 x 140

DB Row:
3 x 10 x 60

I took nearly a week off due to workload and illness. I’ll take that as a deload; new cycle starts Saturday.

417

C3/W1/D1

Press:
5 x 45
5 x 65
5 x 85
5 x 100
7 x 115 (tie PR)
12 x 85

Front Squat:
5 x 45
5 x 95
5 x 135
5 x 160
5 x 180 (new PR)

Chin up:
11 x 2

Deadlift:
5 x 135
5 x 230
5 x 265
5 x 300

418

C3/W1/D2

C&J:
5 x 45
5 x 85
5 x 105
5 x 120
2, 1, 2 x 135

Squat:
5 x 135
5 x 185
5 x 215
8 x 245 (new PR)
12 x 185

Bench:
10, 10, 8 x 125

Kroc Row:
5 x 60
5 x 70
12 x 80 (new PR)

A friend worked with my on bar position for the squat. What I thought was a moderate position turns out to be quite high, so we worked on bringing it lower. This kept the weight over my mid-foot; it had been drifting out over my toes. This is a change I’ll have to keep working on.

419

C3/W1/D3

Deadlift:
5 x 135
5 x 185
5 x 230
5 x 265
12 x 300 (new PR)

Incl DB Bench:
3 x 10 x 90

Lat Pull:
3 x 10 x 120

Front Squat:
5 x 95
5 x 135
5 x 160
5 x 180

420

C3/W1/D4

C&J:
5 x 45
5 x 85
5 x 105
5 x 120
5 x 135 (cluster)

Bench:
5 x 95
5 x 125
5 x 145
8 x 160 (new PR)
12 x 125

Kroc Row:
5 x 60
5 x 70
12 x 80 (tie PR)

Squat:
5 x 135
5 x 185
5 x 215
5 x 245