Backbone 5/3/1 Log

Training Training Logs
161

W4/D1

Squat: 5 x 76.5kg, 3x86.5kg, 10x96.5kg
Good morning: 5x10x50kg
Crunch: 3x12xbw
Hip thrusts: 3x12xbw
Db swings 3x15x12.5

Music: Slipknot
Food; basmati rice, curry and meatballs and broccoli.
Almost fell during squats. Will start looking for a safety rack.

162

W4/D2

Bench Press :5x61kg, 3 x 70, 13x79kg,
Close grip bench press: 5x10x55kg
DB Row : 5 sets of 10x25kg
DB curls 4 sets of 15x12.5kg
Band pull a parts 5x20xgreen band.

Nice training. Fucking up in the numbers last week didnā€™t have a negative effect.

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163

W4/D3
Db swings: 3x15x15kg
DEADLIFT : 5x74kg, 5x84kg, 12x95kg, 1x105kh, kg, 1x115kg, 1x125kg
OHP : 5x34kg, 5x39kgkg, 11x44kg, 5x5x34kg
Front squat : 5x5x55 kg

Very inconsistant training in 2018 due to father in law sickness/death/burial plus a house that is for sale and all the cleanings/showings. And more or less 2 months of the flu, my 5 kids and the wife and I taking turns.
Hope this changes soon.
Happy easter.

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164

W5/D1

Wup
DB Swing: 3x15x12.5
Jumps
Mobility, foam roll and mild stretching

Squat: 3 x 70kg, 3x80kg, 12x90kg
RDL: 5x10x55kg
Crunch: 5x10xbw
Hip thrusts: 50

165

W5/D2
Bench Press :3x61kg, 3 x 70, 14x79kg,
Close grip bench press: 5x10x55kg
DB Row : 5 sets of 10x27.5kg
BB curls 3 sets of 15x30kg
Band pull a parts 5x20xgreen band.

Real happy.
Music slipknot.

166

W5/D3

PLANK: 3 X 35 SEC, Yoga stretches in between.

DEADLIFT : 3x80kg, 3x90kg, 10x101.5kg
OHP : 3x36.5kg, 3x41.5kgkg, 10x46.5kg
FRONT SQUAT: 3x5x57.5 kg

Short time so no fsl on the ohp or singles in the deadlift. Sweaty paws gave grip problems befor I maxed out. Gonna order magnesium together with next protein powder order.

1 Like
167

Sounds like youā€™ve had a rough start to the year mate, hopefully it all picks up from here

1 Like
168

Yes itā€™s the ups and downs of training. Good thing that is possible.
But thank you.

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169

Short workouts are the best. You get to maximize TTT within 30 minutes and can reproduce this frequency to desired effect. I support!

170

What is TTT?

171

W6/D1

Squat: 5 x 74kg, 3x84kg, 10x94kg
RDL: 5x10x55kg
Crunch: 5x10xbw
Hip thrusts: 5x10xbw

Music: Metallica -Load, a bit oldschool but nice anyhow.
Tonight restaurant date with the wife. My mother in law takes care of our 5 children. She is fantastic.

172

W6/D2
Bench Press :5x60kg, 3 x 71 12x82.5kg,
Close grip bench press: 5x10x57.5kg
DB Row : 5 sets of 10x30kg
BB curls 3 sets of 15x31.5kg
Band pull a parts 5x20xgreen band.

Great training. Consistant progress, getting it done despite not having to much energy.