Antho's 5/3/1

Training Training Logs
461

Bench
5 x 45, 95, 125
4 x 145, 165
3 x 3 x 185
5 x 165

Chin up
3 x 4 x bwt,

Def. DL
3 x 185, 225
3 x 5 x 265

Cable Row
3 x 10 x 135 (some cheat)

Pushdown (rope handle)
10 x 120
12 x 100

Cable Curl
2 x 10 x 80

462

Squat
5 x 45, 95, 145
4 x 185, 215
3 x 245
3 x 3 x 280
6 x 245

Press
5 x 45, 80, 115

Push Press
3 x 4 x 145

Lat Pull
3 x 10 x 135

463

Deadlift
5 x 135, 185
4 x 225, 265
3 x 305
3 x 3 x 345 (new PR)

Bench
5 x 95, 135
3 x 5 x 165
8 x 145

Cable Row
3 x 10 x 135

Cable Pushdown
10 x 120
12 x 100

Cable Curl
2 x 8 x 80

464

Press & Front Squat
5 x 45
4 x 85
3 x 110

Push Press
3 x 135
3, 3, 2 x 160 (tie PR)

Chin up
5, 4, 4 x bwt.

Squat
5 x 160, 205
3 x 5 x 245
8 x 210

Lat Pull
10, 10, 8 x 135

Plate Raise (full ROM)
15, 12 x 25

465

Bench
5 x 45, 95
4 x 135, 165
3 x 2 x 190 (new PR)
6 x 170 (tie PR)

Chin up
5, 4, 4 x bwt.

Def. DL
5 x 135, 205
3 x 5 x 275

Cable Row
3 x 10 x 135 (cheat last few reps)

Cable Pushdown
10 x 120
14 x 100

Cable Curl
2 x 10 x 80

466

Squat
5 x 45, 95, 135
4 x 175, 215
3 x 250
3 x 3 x 285
6 x 250

Press
5 x 45
4 x 85
3 x 115

Push Press
3 x 5 x 145 (new PR)

Lat Pull
3 x 10 x 135

Leg Press
15 x 405

Calf Press
20 x 115

467

Deadlift
5 x 135
4 x 225
3 x 275, 315
3 x 3 x 350 (new PR)

Bench
5 x 45, 95, 135, 155
3 x 5 x 170
8 x 150

Cable Row
3 x 10 x 135

Tri Pushdown (EZ bar style handle)
2 x 15 x 120

Cable Curl
2 x 10 x 80

468

Press + Front Squat
5 x 45, 75
4 x 100, 120

Push Press
3 x 140
3 x 3 x 160 (tie PR)

Squat
5 x 160, 205
3 x 5 x 250
8 x 215

Lat Pull
3 x 10 x 135

Calf Press
20 x 115

469

Bench
5 x 45, 95
4 x 135, 165
3, 3, 2 x 190 (new PR)
5 x 170

Chin up
3 x 5 x bwt,

def. DL
5 x 135
5 x 225
3 x 5 x 285

Cable Row
3 x 10 x 135

470

Squat
5 x 45, 95, 135
4 x 185, 220, 255
3 x 3 x 290
6 x 255 (tie PR)

Press
5 x 45, 65, 85, 105

Push Press
5 x 120, 135
3 x 4 x 150 (new PR)

Lat Pull
3 x 10 x 135

Calf Press
15, 12 x 205

471

Deadlift
5 x 135
4 x 225
3 x 275, 315
3, 3, 1 x 355 (new PR)

Bench
5 x 45, 95, 145
3 x 5 x 170
8 x 150

Cable Row
3 x 10 x 135

Cable Pushdown (rope)
10 x 120
10 x 100

Cable Curl (EZ bar)
10 x 100
10 x 80

472

Press + Front Squat
5 x 45
4 x 75
3 x 95
2 x 115
1 x 135, 145

Push Press
1 x 155, 165, 175 (tie PR), 180 (new PR)

Trap Bar DL
3 x 135, 225, 315
2 x 405 (PR)
10 x 315 (PR)

Lat Pull
10, 10, 8 x 135

Calf Press
16, 12 x 205

473

Bench
5 x 45, 95
4 x 125, 155
3 x 3 x 185
6 x 165

Chin up
3 x 5 x BW + 2.5

Squat
5 x 135, 175, 215
3 x 5 x 250
8 x 215

Hanging Leg Raise
6, 5, 4

474

TBDL
5 x 135
4 x 225
3 x 275, 315
3 x 3 x 355 (PR)

Clean + Press
5 x 65, 80, 95
3 x 5 x 110 (difficult)

Cable Row
3 x 10 x 135

1h F. Walks
100 x shortish
45 x longer

475

(yesterday’s workout)

Squat
5 x 45, 95, 135
4 x 185, 225
3 x 255
3 x 3 x 285
7 x 250

Bench
5 x 45, 95, 135
3 x 5 x 165
8 x 145

Chin up
5, 5, 4 x BW + 5

Hanging Leg Raise
7, 6, 6

476

Clean + Press
5 x 45, 65
4 x 80, 95
3 x 110
3 x 3 x 125

Def. DL
5 x 135, 225
3 x 5 x 295

Cable Row
3 x 10 x 135

1h F. Walks
100 x shortish
45 x longer

477

Bench
5 x45, 95
4 x 125, 150
3 x 170
3 x 3 x 190 (tie PR)
6 x 170 (tie PR)

Chin up
3 x 5 x BW + 5

Squat
5 x 95, 135, 175, 215
3 x 5 x 255

Hanging Leg/Knee Raise (sloppy)
3 x 6

Rev. Cable Pushdown
2 x 15 x 70

Rev. Cable Curl
2 x 10 x 50

478

TBDL
5 x 135
4 x 225
3 x 275, 320
3 x 3 x 360

Clean + Press
5 x 45, 65, 85, 100
3 x 5 x 115

Cable Row
3 x 10 x 135

1h F. Walks
100 x shortish
45 x longer

479

I had some scheduling conflicts (start of semester stuff) that kept me out of the gym in the middle of last week. Then we were shut in over the weekend and into this week because of Harvey. But things are clearing up now, and I was able to get in today. I’m adding a strongman-style workout (C) to my bench/squat (A), press/deadlift (B) rotation, and I’m going to shift those A and B days toward a hypertrophy focus for a little while.

DB Curl and Press (2 hands)
5 x 20
4 x 40
3 x 60
2 x 80
1 x 100

DB Clean and P. Press (1 hand)
1 x 70, 80
2 x 1 x 90 [r]; 1, 0 x 90 [l]

Curl (EZ bar)
3 x 60, 70, 80, 90
3 x 1 x 100

Clean
3 x 135, 145, 155 (tie PR)
1 x 165

Zercher Squat (from floor)
1 x 175, 185, 195, 205, 215, 225, 235 (new PR)

Squat
20 x 155 (new PR)

480

Bench
5 x 100
4 x 120
3 x 140
2 x 160
1 x 180
3 x 8 x 140

Chin up
5 x BW
4 x BW + 5
3 x BW + 10
2 x BW + 15
3 x BW + 20
3 x 3 x BW

Squat
5 x 165
4 x 195
3 x 225
2 x 255
1 x 285
3 x 8 x 225