Antho's 5/3/1

Training Training Logs
421

C3/W2/D1

Front Squat:
5 x 45
5 x 95
3 x 145
3 x 170
3 x 190

Press:
5 x 45
5 x 75
3 x 95
3 x 110
7 x 120 (new PR)
10 x 95

Chin up:
11 x 2

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

422

C3/W2/D2

C&J:
5 x 45
5 x 95
3 x 115
3 x 130
3 x 145 (cluster)

Squat:
5 x 135
5 x 170
3 x 200
3 x 230
6 x 255 (new PR)
10 x 200

Bench:
3 x 10 x 125

Kroc Row:
5 x 65
5 x 75
12 x 85 (new PR)

423

C3/W2/D3

Front Squat:
5 x 45
5 x 95
3 x 145
3 x 170
3 x 190

Chin up:
5 x 2

Deadlift:
5 x 135
5 x 185
3 x 245
3 x 285
4 x 320

Incl DB Bench:
3 x 10 x 90

Lat Pull:
3 x 10 x 120

I was sick at the end of last week, then buried in work this week. The deadlift set was really lackluster; I just couldn’t hold on to the bar. I guess I’m still suffering from the sleep deficit I built up this week. Everything else felt fine. Tried a bit of conditioning (running) I’m thinking about applying next cycle. That didn’t feel fine, but that’s kind of the point, I guess.

424

C3/W2/D4

Bench:
5 x 45
5 x 95
3 x 135
3 x 155
6 x 170 (new PR)
3 x 185 (new PR)
10 x 135

Squat:
5 x 135
5 x 170
5 x 200
5 x 230
5 x 255

Kroc Row:
5 x 65
5 x 75
10 x 85

425

C3/W3/D1

Front Squat:
5 x 45
5 x 95
5 x 135
5 x 160
3 x 180
1 x 200

Press:
5 x 65
5 x 85
5 x 100
3 x 115
4 x 130 (new PR)
10 x 100 (tie PR)

Chin up:
12 x 2

Deadlift:
5 x 185
5 x 230
5 x 265
5 x 300

426

C3/W3/D2

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 215
3 x 245
4 x 270 (new PR)
1 x 295
8 x 215

Bench:
3 x 10 x 125

Kroc Row:
5 x 70
5 x 80
6 x 90 (new PR)

427

C3/W3/D3

Front Squat:
5 x 45
5 x 95
5 x 135
5 x 160
3 x 180
1 x 200

Chin up:
6 x 2

Deadlift:
5 x 185
5 x 225
5 x 265
3 x 300
4 x 335 (new PR)
1 x 365

Incl DB Press:
3 x 10 x 90

Lat Pull:
3 x 10 x 120

428

C3/W3/D4

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 215
5 x 245

Bench:
5 x 45
5 x 95
5 x 120
5 x 140
3 x 160
5 x 180 (new PR)
10 x 140

Kroc Row:
5 x 70
5 x 80
8 x 90 (new PR)

429

C4/W1/D1

Front Squat:
5 x 45
5 x 95
5 x 140
5 x 160
5 x 180 (tie PR)

Chin up:
5 x 2

Press:
5 x 65
5 x 90
5 x 105
7 x 120 (tie PR)
11 x 90

Deadlift:
5 x 185
5 x 235
5 x 275
5 x 310

430

C4/W1/D2

Clean:
5 x 45, 95, 115
3 x 135 (C&J, cluster)

Squat:
5 x 135
5 x 190
5 x 220
8 x 250 (new PR)
10 x 190

Bench:
3 x 10 x 125

Kroc Row:
5 x 60
5 x 70
12 x 80

431

C4/W1/D3

Front Squat:
5 x 45
5 x 80
5 x 115
5 x 140
5 x 160
5 x 180 (tie PR)

Chin up:
6 x 2

Deadlift:
5 x 135
5 x 185
5 x 235
5 x 275
5 x 310

Press:
10, 10. 8 x 90

Lat Pull:
3 x 10 x 120

Poor sleep, weak grip. Predictable.

432

C4/W1/D4

Squat:
5 x 45
5 x 95
5 x 135
5 x 190
5 x 220
5 x 250

Bench:
5 x 45
5 x 95
5 x 125
5 x 145
8 x 165 (new PR)

Kroc Row:
5 x 60
5 x 70
12 x 85 (tie PR)

433

C4/W2/D1

Press:
5 x 45
5 x 65
5 x 85
3 x 100
3 x 115
6 x 125 (new PR)
11 x 100 (new PR)

Deadlift:
5 x 135
5 x 185
5 x 235
5 x 275
10 x 310 (new PR)

Squat racks were consistently busy, so I dropped front squats and chins. Grip felt strong as I ramped up deadlifts, so I decided to do the AMRAP set, which was effectively scrapped last week. As I’ve been doing since the end of last cycle (weather/field conditions permitting), I did a short conditioning session at the end. The whole thing was just over an hour, but I feel good about all of it.

434

C4/W2/D2

Squat:
5 x 45
5 x 95
5 x 135
5 x 175
3 x 205
3 x 235
5 x 265 (new PR)
3 x 295 (new PR)
8 x 205 (3 sec pause)

Chin up:
9 x 2

This is a really rough work for my schedule-wise, so I had to make this one short and sweet, but I also wanted to make it count. I’m happy with how things turned out. I held back a little on the 265 set (5 lb. PR), and then I went for it on the Joker set (>20 lb. PR). The new 3rm isn’t surprising, given that I’d done a single at 315 before I switched to a lower bar position. Still, I’d never done anything over 275 for more than a single. The paused set at the end was just to punish myself a bit for all the time I have missed and will miss in the gym.

435

Snatch (sorta):
3 x 45
3 x 65
3 x 65
3 x 75
3 x 85
3 x 95

Press:
3 x 95
2 x 115
1 x 135
1 x 145 (new PR)
1 x 150 (newer PR)

SGDL:
5 x 155
5 x 165
5 x 175
5 x 195
5 x 205
3 x 225

Klokov Press:
5 x 75
8 x 95 (new PR)

Forced week off (as above). I’m going a little stir crazy with the current program (and the end of the semester). So today (and probably next session?) I’m testing/trying out some lifts, and I think I’ll try something new, maybe trying to write my own program.

436

Day 1 (self-written program?!)

Snatch:
3 x 45, 65, 75, 85, 95, 85, 75

Front Squat:
3 x 5 x 150

Bench:
3 x 5 x 150

SGDL:
8, 8, 5, 3 x 205

Lying Leg Raise:
2 x 10

437

Day 2

C&J:
5 x 45, 75
3 x 95, 105, 115, 105, 95

Press:
3 x 5 x 95

Chin up:
4, 3, 3

Squat:
3 x 8 x 185

Side Plank:
2 x 10 (each side)

438

Day 3:

Snatch:
3 x 45, 65, 80, 90, 100, 90, 80

Deadlift:
5 x 135, 225
3 x 5 x 295

DB Bench:
3 x 8 x 110

Goblet Squat:
8, 8, 6 x 110

Lying Leg Raise:
8, 8, 6

439

Day 4:

C&J:
3 x 45, 75, 100, 110, 120, 110, 100

Squat:
5 x 135
5 x 185
3 x 5 x 225

Klokov Press:
3 x 8 x 75

Lat Pull:
8, 8, 6 x 135

Side Plank:
2 x 10 s. (each side)

440

Day 5:

Snatch:
3 x 45, 65, 85, 95, 105, 95, 85

Front Squat:
5 x 95, 125
3 x 5 x 155

Bench:
5 x 95, 125
3 x 5 x 155

SGDL:
5 x 135
3 x 8 x 205