Behlers181's 5/3/1 Log

Training Training Logs
61

9/3/12

Extra session

Poundstone curls
60 lbs for 44 reps

Close grip bench
135x10
185x10
205x10

Skullz
5x10 @ 95

Fat gripz DB hammer curlz
5x10 @ 40’s

Pullups
2x12

One legged squat
2x8

Ab work

62

9/5/12

Deload Squatz

Paused Squat
warm up
135 (40%)x5
165 (50%)x5
195 (60%)x5

Squatz
5x10 @ 245

Ab work, band pullaparts, mobility work.

63

9/6/12

Deload Bench

Close grip bench
warm up
deload stuff, then
5x10 @ 185

Pullups
3x15

ab stuff, arm stuff, band pullaparts, mobility work, rest a lot.

64

9/9/12

Deadlift
warm up
340 (65%)x5
395 (75%)x5
445 (85%)x10 PR, +10 lbs

Press
warm up
135 (65%)x5
150 (75%)x5
170 (85%)x5 small PR

Close grip bench
3x10 @ 185

Pullups
5x10

Rows
135x10
155x10
175x10

Kroc Rows
100’s x20 each side

Cable pull through
3x15

65

9/10/12

Small session

Squats
3x8 light

Seated rows
3x8

Reverse lunge
2x8

Ab circuit

Pushups
4x15

66

9/12/12

Pause squat
warm up
210 (65%)x5
245 (75%)x5
275 (85%)x7 PR, +10 lbs and 2 reps

Squat
5x10 @ 255 lbs

Lunges
100 steps non stop

67

9/13/12

Pause close grip bench
warm up
170 (65%)x5
205 (75%)x5
225 (85%)x5

Close grip bench
5x10 @ 190

Pullups
18,15

Towel pullups
3x10

68

9/16/12

Deadlift
warm up
370 (70%)x3
425 (80%)x3
475 (90%)x7 PR

Rows
145x10
165x10
185x10

Pullups
3x10

Cable pull throughs
3x15

DB rows
100’s for 21 reps each side

Leg curl
2x20

69

Some damn impressive lifting in here man! What’s your height and weight?

70

9/17/12

Press
warm up
140 (70%)x3
160 (80%)x3
180 (90%)x1…
this is the first week that I haven’t been able to hit at least my required reps on 5/3/1 so I might be adjusting some things. not sure what yet.

Press
5x10 @ 105

Curls
bar x 160 PR

Pushups, ab work

71

Hey panzerfaust I’m 6 feet tall and weigh about 195 lbs

72

9/19/12

Pause squat
warm up
230 (70%)x3
265 (80%)x3
295 (90%)x6 PR

Squat
5x10 @ 265 lbs

Ab work

73

9/20/12

Pullups
22 reps, ties PR I think but who cares

Close grip bench
warm up
185 (70%)x3
215 (80%)x3
240 (90%)x3
all these were paused

Close grip bench
200x10
200x10
200x10
200x10
200x8
was going for 5x10 but just fell short. I’ll keep 200 lbs for my 5x10 next week and get it

Towel pullups
2x12

74

9/23/12

Deadlift
top set was 500x5 reps, PR +15 lbs

Rows
155x10
175x10
195x10

Pullups
3x10

45 degree back extension
3x15

75

9/24/12

Press
top set was 190x1 PR, +5 lbs
then…
5x10 @ 115

25 lbs plate raise
125 reps

some side raises, some band pullaparts

76

9/26/12

Pause Squat
warm up
245 (75%)x5
280 (85%)x3
315 (95%)x3 PR, +15 lbs

Squat
5x10 @ 275

Ab work, stretching, eating.

77

9/27/12

Pullups
21 reps

Paused close grip bench
warm up
200 (75%)x5
225 (85%)x3
250 (95%)x2 PR

Close grip bench
5x10 @ 200

Towel pullups
2x15

78

9/30/12

Deload Week

Deadlift
warm up
225x5
275x5
315x5
405x5

Rows
165x10
185x10
205x10

Good Mornings
5x12 @ 135

Towel pullups
2x15

79

10/1/12

Deload week

Press
warm up
80 (40%)x5
100 (50%)x5
120 (60%)x5
5x10 @ 120

Plate Raise
35 pound plate for 110 reps

Band pullaparts
2x20

Overhead band pullaparts
2x20

Band external rotation
2x10

80

10/03/2012

Deload Week

Squat
warm up
135x5
175x5
225x5
5x10 @ 285 lbs

Lunges w/ 45 lbs bar
66 steps

single leg hip bridges
2x8

stretching and eating.