Antho's 5/3/1

Training Training Logs
141

Bench:
5 x 115
3 x 130
8 x 145
1 x 155, 165

DB Bench:
10, 10, 9 x 100

Lat Pull:
3 x 8 x 125

I tried a new setup with a tighter back arch today–ended up hyperextending my lumbar region on the second warm-up set. The rest of the workout was done with pain.

142

Press:
5 x 85
3 x 95
8 x 105
5 x 5 x 85

Deadlift:
5 x 235
3 x 265
1 x 295, 315, 335, 355

DB Row:
3 x 8 x 65

Barbell Complex
5, 4, 3, 2, 1 x 55
Power Clean
Push Press
Front Squat
Row
SLDL

143

Squat:
5 x 115
5 x 140
5 x 160

Pull-ups (neut.):
3 x 5

Dips:
3 x 5

BB Curl:
2 x 8 x 60

Barbell Complex
5, 4, 3, 2, 1 x 60
Power Clean
Push Press
Front Squat
Row
SLDL

144

Bench:
5 x 75
5 x 90
5 x 105

Lat Pull:
3 x 8 x 125

Dips:
8, 6, 5

145

Squat:
5 x 155
5 x 180
14 x 205
5 x 5 x 155

Curl:
2 x 8 x 65

Barbell Complex
5, 4, 3, 2, 1 x 65
Power Clean
Push Press
Front Squat
Row
SLDL

146

Bench:
5 x 100
5 x 115
14 x 130

Lat Pull:
10, 10, 9 x 125

Dips:
8, 5, 5

147

Press:
5 x 75
5 x 85
11 x 95

Klokov Press:
3 x 5 x 75

Deadlift:
5 x 205
5 x 240
12 x 275

DB Row:
3 x 8 x 65

Barbell Complex
5, 4, 3, 2, 1 x 70
Power Clean
Push Press
Front Squat
Row
SLDL

148

Squat:
3 x 165
3 x 190
12 x 215
5 x 5 x 165

Curl:
7, 6 x 75

Barbell Complex
5, 4, 3, 2, 1 x 75 (45 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL

Deadlift:
1 x 315

149

Bench:
3 x 110
3 x 125
3 x 140
3 x 150
3 x 160
3 x 170

Lat Pull:
3 x 9 x 125

Dips:
8, 6, 5

Crunches:
2 x 15

150

Press:
3 x 80
3 x 95
9 x 105

Klokov Press:
4 x 4 x 80

Deadlift:
3 x 225
3 x 255
3 x 285
3 x 305
3 x 325

Row:
3 x 10 x 65

151

Squat:
5 x 180
3 x 205
1 x 230
1 x 250
1 x 270
1 x 285
5 x 5 x 180

Crunches:
2 x 20

152

Squat:
5 x 180
3 x 205
8 x 230

Barbell Row:
3 x 6 x 155

Dips:
8, 6, 5

Barbell Complex
5, 4, 3, 2, 1 x 75 (45 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL

153

Bench:
5 x 115
3 x 135
9 x 150

DB (Low) Incl. Bench:
12, 10, 9 x 90

Lat Pull (semi-sep.):
12, 11, 8 x 125

Rev. Crunches:
1 x 15

Lying Leg Raise:
2 x 10

Jumps from Knees:
2 x 5

154

OHP:
5 x 85
3 x 100
7 x 110

Klokov Press:
5 x 3 x 85

Deadlift:
5 x 240
3 x 275
3 x 305

DB Row:
3 x 12 x 65

Lying Leg Raise:
3 x 10

Jumps from Knees:
3 x 5

155

Bench:
5 x 135
5 x 145
5 x 155
4 x 165

DB (Low) Incl. Bench:
12, 12, 9 x 90

Lat Pull (semi-sep.):
12, 10, 8 x 125

Lying Leg Raise:
3 x 15

Jumps from Knees:
2 x 5

156

Press:
5 x 80
5 x 90
10 x 100

Klokov Press:
3 x 5 x 80

Deadlift:
5 x 215
5 x 250
11 x 280

DB Row:
3 x 8 x 70

Crunches:
4 x 10

157

Squat:
3 x 175
3 x 200
3 x 225
3 x 250
1 x 275

Bench:
3 x 1 x 175

Squat:
5 x 5 x 175

Crunches:
4 x 10

158

Bench:
3 x 115
3 x 135
9 x 145

DB Incl.:
12, 10, 10 x 90

Lat Pull (semi-sup.)
12, 10, 10 x 125

Lying Leg Raise:
3 x 15

159

Press:
3 x 85
3 x 100
7 x 110

Klokov:
4 x 4 x 85

Deadlift:
3 x 230
3 x 265
6 x 300

DB Row:
3 x 10 x 70

Reverse Crunches:
3 x 10

160

Press:
3 x 85
3 x 100
6 x 110

Deadlift:
3 x 230
3 x 265
6 x 300

DB Row:
3 x 10 x 70

Barbell Complex
5, 4, 3, 2, 1 x 75 (60 sec rest)
Power Clean
Push Press
Front Squat
Row
SLDL