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Training Training Logs
141

Overhead Med Ball Throws

Deadlift: 245 x 3, 275 x 3, 315 x 13

Press: 115 x 5 x 5

BB Curls
Back Raises
Face Pulls

142

test your maxes again, 315 x 13 and 275 x 8 does not sound like a person whos maxes are 345 and 305

143

Standing Long Jumps

Squat: 230 x 5 x 5

Bench: 165 x 3, 195 x 3, 215 x 9

Pull-ups
Side Bends
Triceps Pushdowns

144

Pluto, one of the tenets of 5/3/1 is that a training max is just that, a training max, and as you continue to train it will have less relation to your true 1RM. Someone following 5/3/1 should keep adjusting his training max up by the programmed amount every cycle, not continually retest and recalculate new training maxxes every time he think his true max has gone up. Thereā€™s nothing wrong with programs where you retest your max frequently and keep basing your training %'s on what you test, but thatā€™s not 5/3/1.

Of course, periodically testing your 1RM can be fun and rewarding in and of itself, regardless of what program youā€™re onā€¦

145

well I mean he just started a new cycle, so why wouldnā€™t you test your maxes to make the program most accurate?

146

Itā€™s the program. Each cycle is 3 weeks long, + a deload week every cycle or every other cycle, and you bump up your training maxxes by 10# each cycle for lower body movements, and 5# for upper body. Like I said, nothing wrong with a program where you retest your maxxes frequently, but thatā€™s not 5/3/1.

147

Med Ball Slams

Deadlift: 265 x 3 x 5

Press: 110 x 3, 125 x 3, 140 x 9

BB Curls
Back Raises
Face Pulls

148

Maxes are a little low, I just back them off a bit last cycle. My training and schedule has been a bit hectic. So, with more conservative numbers I can hopefully not miss lift and keep making some progress.

Thatā€™s one thing I really like about 531. I still works even when training is not your #1 life goal. I have other priorities, but can still be successful on 531.

149

Box Jumps

Squat: 200 x 5, 230 x 5, 260 x 10

Bench: 175 x 5 x 5

Pull-ups
Side Bends
Triceps Pushdowns

150

Overhead Med Ball Throws

Deadlift: 225 x 3, 260 x 3, 295 x 12

Press: 115 x 5 x 5

BB Curls
Back Raises
Face Pulls

151

Standing Long Jumps

Squat: 230 x 5 x 5

Bench: 155 x 5, 175 x 5, 200 x 12

Pull-ups
DB Side Bends
Triceps Pushdowns

152

Med Ball Slams

Deadlift: 265 x 3 x 5

Press: 100 x 5, 115 x 5, 135 x 5

BB Curls
Back Raises
Face Pulls

153

Box Jumps

Squat: 230 x 5, 260 x 3, 290 x 5

Bench: 175 x 5 x 5

Pull-ups
DB Side Bends
Triceps Pushdowns

154

Overhead Med Ball Throws

Deadlift: 260 x 3, 295 x 3, 335 x 5

Press: 115 x 5 x 5

BB Curls
Back Raises
Face Pulls

155

Standing Long Jumps

Squat: 230 x 5 x 5

Bench: 175 x 5, 200 x 5, 225 x 5

Pull-ups
DB Side Bends
Triceps Pushdowns

156

Med Ball Slams

Deadlift: 265 x 3 x 5

Press: 115 x 5, 135 x 3, 145 x 5

BB Curls
Back Raises
Face Pulls

157

Box Jumps

Squat: 230 x 5 x 5

Bench: 175 x 5 x 5

Pull-ups
DB Side Bends
Triceps Pushdowns

158

Overhead Med Ball Throws

Deadlift: 260 x 3,x 5
Press: 115 x 5 x 5

BB Curls
Back Raises
Face Pulls

159

Standing Long Jumps

Squat: 230 x 5 x 5

Bench: 175 x 5 x 5

Pull-ups
DB Side Bends
Triceps Pushdowns

160

Been very inconsistent with spring break and things at work. Not running any program right now just trying to get in the gym and hit some lifts.