Antho's 5/3/1

Training Training Logs
501

(two days ago)

Push Press
5 x 45
5 x 65
5 x 85
5 x 105
5 x 120 (all reps cleaned through this set)
3 x 5 x 135 (first rep cleaned each set)

Front Squat
5 x 135
5 x 155
5, 4 x 175

DB Incl Press
10, 10, 8 x 100

Lat Pull
3 x 10 x 135

Plate Raise
3 x 10 x 25

My intention was to do 3 x 5 on the front squats, but I’ve had trouble holding the rack position lately. On the fifth rep of the second set, my fingers slipped out from under the bar, which bounced down my biceps until I caught it in the zercher position. I’m glad I trained that position recently; my arms are a little bruised now, but only my ego was really hurt.

(today)

Bench
5 x 45
5 x 95
5 x 120
5 x 140
5, 5, 8 x 155

Chin up
7 x 3 x BW
6 x 2 x BW

Squat
5 x 155
5 x 185
5 x 215
3 x 5 x 245

Back Ext.
2 x 8 x 25 (plate behind head)

502

(yesterday)

Push Press
3 x 45, 75, 95 (all reps cleaned)
3 x 115 (first rep cleaned)
3 x 130
4 x 3 x 145

Deadlift
3 x 205
3 x 255
3 x 295
3 x 3 x 330

Z Press
3 x 10 x 75

Cable Row (wide, high)
3 x 10 x 90

503

(2 days ago)

Push Press (all reps cleaned)
3 x 45, 65, 85
3 x 105
3 x 120
4 x 3 x 135

Front Squat
3 x 145, 170, 190, 145

DB Incl Bench
10, 9, 8 x 110

Lat Pull
3 x 10 x 135

Plate Raise
3 x 10 x 25

(today)

Bench
5 x 45, 75, 105
3 x 130
3 x 150
3, 3, 3, 6 x 165

Chin
9 x 3 x BW
7 x 2 x BW

Squat
3 x 135
3 x 170
3 x 200
3 x 230
3 x 3 x 260

Back Ext.
2 x 8 x 25 (behind head)

504

Clean + Press
5 x 45, 65, 85

Push Press
5 x 105, 120
3 x 135
1, 1, 1, 1, 5 x 150 (new PR)

Deadlift
5 x 225, 275
3 x 310
5 x 1 x 345

Z Press
10, 10, 8 x 80

Cable Row (high, wide)
3 x 10 x 90

505

(yesterday)

Bench
5 x 95, 115, 135
3 x 155
1, 1, 1, 1, 3 x 175

Chin
9 x 3 x BW
9 x 2 x BW

Squat
5 x 155, 185, 215
3 x 245
5 x 1 x 275

DB Curl, Press (2h)
2 x 8 x 60

506

(yesterday)

Clean + PPress
5 x 65, 85, 100, 115
3 x 5 x 130

Front Squat
5 x 140, 160, 180

Squat
5 x 195, 225, 255

Chin up
7 x 3 x BW
6 x 2 x BW

DB Bench (3 sec neg.)
10, 8, 6 x 120

Kroc Row
15 x 80

507

(yesterday)

Clean
5 x 65, 85, 100, 115
3 x 5 x 130

Press
5 x 85, 100
3 x 5 x 115

Deadlift
5 x 185, 245, 280
10 x 315 (new PR)

1H DB Bench
3 x 8 x 45 (each side)

Rev. Curl (EZ bar)
3 x 10 x 40

508

Bench
5 x 75, 100, 120, 140
5, 5, 7 x 160

Chin
7 x 3 x BW
6 x 2 x BW

Front Squat
5 x 140, 160, 180

Squat
5 x 195, 225, 255

1H DB Clean + PPress
10 x 1 x 75 (each side)

509

(last Tuesday)

Clean + PPress
5 x 65, 80, 95
3 x 110, 125
4 x 3 x 140

Chin up
9 x 3 x BW
6 x 2 x BW

Front Squat
3 x 150, 175, 195

Squat
3 x 210, 240, 270

DB Bench
10, 8, 6 x 120

Kroc Row
15 x 80

(today)

Clean + PPress
5 x 65, 80, 95
3 x 110, 125
4 x 3 x 140

Chin up
9 x 3 x BW
6 x 2 x BW

Front Squat
3 x 150, 175, 195

Squat
3 x 210, 240, 270

DB Bench
10, 9, 6 x 120

Kroc Row
15 x 80

Thanksgiving break threw off my schedule. So I repeated this workout, restarting the week.

510

(yesterday)

Clean
5 x 65, 80, 95
3 x 110, 125
4 x 3 x 140

Press
3 x 95, 110
3, 3, 3, 5 x 120

Deadlift
3 x 225, 265, 300
6 x 335 (new PR)

1H DB Bench
3 x 8 x 50

EZ Bar Rev. Curl
10, 8 x 50

Hang Snatch
2 x 8 x 45 (yeah, empty bar)

511

Bench
5 x 95, 115
3 x 135, 155
3, 3, 3, 5 x 170

Chin up
8 x 3 x BW
7 x 2 x BW

Front Squat
3 x 125, 150, 175, 195

Squat
3 x 210, 240, 270

1H DB Clean + PPress
8 x 1 x 85

Hang Snatch
2 x 8 x 50

512

(Tuesday: push up, pull up, jumping jack workout–basically pump work and getting the heart rate up)

today:

Clean + PPress
5 x 75, 95, 115
3 x 135
1 x 150, 165
5 x 1 x 150

Squat
3 x 135, 165, 195, 225
2 x 255
3 x 285
5 x 255
8 x 225

I’m deep into finals and really struggling. I was on campus to get books today, so I snuck in a workout. No PRs, but some decent work; I’m happy with it.

513

yesterday (1/1)

20 push ups
5 pull ups (wide OH)

today

Clean + PPress
5 x 45, 75
4 x 95, 115
5 x 3 x 135

Front Squat
3 x 135
3 x 5 x 165

DB Bench
3 x 8 x 120

DB Row
3 x 12 x 60

Zercher Squat (from floor)
5 x 1 x 195

Deadlift (double OH)
12 x 195

514

yesterday (1/3)

21 push ups
5 pull ups (wide OH)

today

Clean
5 x 45, 75
4 x 95, 115
3 x 3 x 135

Press
5 x 95
5, 5, 7 x 110

Sumo DL
5 x 155
5 x 195
5 x 235
5, 5, 8 x 275 (new PR)

Carries
1h f. walk: 1 x short x 100 (each side)
2h f. walk: 2 x medium x 90
bear hug: 1 x long x 45

515

Friday (1/5)

20 push ups
5 pull ups

Saturday (1/6)

off

today (1/7)

Bench
5 x 95, 115, 135
5, 5, 8 x 155

Chin up
3 x 2 x BW (195)
3 x 5 x BW

Front Squat
3 x 135
3 x 5 x 155

Squat
3 x 8 x 195

1H DB Cl+PPress (AMRAP, 10 min.)
12 x 3 x 65 (9:39)

516

yesterday (1/8)

20 pushups
5 pull ups

today (1/9)
Clean + PPress
5 x 45, 80
4 x 100
3 x 120
5 x 2 x 140

Front Squat
3 x 140, 160
4 x 3 x 180

DB Bench
3 x 8 x 130

DB Row
3 x 12 x 65

Zercher Squat (from floor)
6 x 1 x 195

Deadlift (double OH)
15 x 195

517

(1/10)

20 pushups
5 pull ups

yesterday (1/11)

20 pushups
5 pull ups

today (1/12)

Clean
5 x 45, 75
4 x 100
3 x 120
4 x 2 x 140

Press
5 x 105
3, 3, 3, 5 x 120

Sumo DL
3 x 235, 265
3, 3, 8 x 295 (new PR)

Carries
1h f. walk: 1 x short x 100 (each side)
bear hug: 1 x medium x 100 (plate)
2h f. walk: 1 x long x 90
bear hug: 1 x long x 45

1 Like
518

1/14

Bench
5 x 105, 125
4 x 145
3, 3, 3, 5 x 165

Chin
1, 2, 3 x BW
3, 3, 3, 5 x BW + 10

Front Squat
5 x 135
3 x 5 x 165

Squat
3 x 8 x 195

DB Cl+PP (1h)
14 x 3 x 65

1/19

Clean + PPress
5 x 45, 75
4 x 95
3 x 115
2 x 135
5 x 1 x 150

Front Squat
5 x 135
3 x 155
1 x 175
5 x 1 x 190

Sumo Deadlift
5 x 235
3 x 275
5 x 1 x 315

DB Press
3 x 10 x 60

Kroc Row
12 x 75

1/21 (today)

Clean
5 x 75
4 x 95
3 x 115
2 x 135
5 x 1 x 150

Bench
5 x 95
4 x 115
3 x 135
2 x 155
5 x 1 x 175

Chin up
1, 2, 3 x BW
2 x BW + 10
5 x 1 x BW + 20

Squat
5 x 135, 165
3 x 10 x 195

519

1/22

Clean + PPress
5 x 45, 75
4 x 95, 115
5 x 3 x 135

Front Squat
5 x 135
3 x 5 x 170

Def. DL (2oh)
6 x 135, 185
3 x 6 x 225

DB Press (seated)
3 x 8 x 70

Kroc Row
12 x 80

520

1/24

Clean
5 x 45, 75
4 x 95, 115
5 x 3 x 135

Bench
5 x 100, 120, 140
3 x 5 x 160

Chin up
2, 3, 4 x BW
3 x 5 x BW + 5

Squat
5 x 145, 175
3 x 8 x 205