Behlers181's 5/3/1 Log

Training Training Logs
81

10/04/2012

Bench
warm up
5x10 @ 200 lbs

Rows
3x15 @ 135 lbs

Band pullaparts
2x15

82

10/07/2012

Deadlift
warm up
350 (65%)x5
405 (75%)x5
455 (85%)x10 PR, +10 lbs

Rows
175x10
195x10
215x10

Pullups
BWx15
BW+25x6

Goodmornings
135x12
155x12
175x12

DB curls
4x6-10

83

10/08/2012

Press
warm up
130 (65%)x5
150 (75%)x5
175 (85%)x3…fail.
Heres the plan. When my lifts start to stall progress I will switch to 3/5/1 with added singles. so next week will be 5’s week of 3/5/1

5x10 @ 125 lbs

35 lbs plate raise
120 reps, PR

Ab work, tricep work, light rows

84

10/10/2012

Pause squats
warm up
225 (65%)x5
255 (75%)x5
285 (85%)x8 PR

Squats
5x10 @ 295 lbs

SLD
225x10
225x10
225x10

85

10/11/2012

Pause bench
warm up
225 (85%)x6 PR, +1 rep
200x10
200x10
200x10
185x10

Pullups
3x10

Facepulls
3x20

Machine shoulder press
3x20

86

10/14/2012

Deadlift
warm up
375 (70%)x3
435 (80%)x3
485 (90%)x4
5x10 @ 315 w/ Oly shoes

Rows
185x10
205x10
225x10

Pullups
3x10

45 degree back extensions
2x20

87

Still some really solid lifting in here.

88

10/15/2012

Pressin’
warm up
125 (70%)x3
145 (80%)x3
165 (90%)x6
130x10
130x10
115x10

Pullups
2x20

Machine shoulder press
2x12

Rope pushdown
3x30

Cable curl
2x12

Machine fly
1x30

89

10/18/2012

Pause squats
warm up
235 (70%)x3
275 (80%)x3
300 (90%)x6 PR, +5 lbs

Squats
5x10 @ 305 lbs

Leg Curls
3x20

90

10/19/2012

Pause bench press
warm up
185 (70%)x3
210 (80%)z3
240 (90%)x3
210 (80%)x3
185 (70%)x3

DB bench
3x10 with the 80’s

Pullups
2x10

Rope pushdown
3x30

Cable fly
2x25

91

10/21/12

Deadlift
warm up
405 (75%)x3
455 (85%)x2
520 (95%)x3 PR

Deficit deadlift (standing on 45 lbs plate, wearing Oly shoes)
315x5
365x5
405x5

Weighted pullups
25x6
25x6
25x6

Leg curls
3x20

Leg extensions
2x30

Rows
135x25
135x25

92

10/20/2012

Press
warm up
135 (75%)x5
155 (85%)x3
175 (95%)x4 ties PR
185 (97%)x1

Incline Bench
135x10
175x10
175x10
175x10

Rope pushdown
3x30

Reverse pec deck
3x15

Face pulls
3x20

93

10/24/2012

Pause squat
warm up
250 (75%)x5
285 (85%)x3
320 (95%)x1

Squat
5x10 @ 315 lbs

Leg curl
3x20

94

10/25/2012

Bench
warm up
205 (75%)x5
235 (85%)x3
255 (95%)x2 +5 lbs from last cycle

Weighted pullups (25 lbs)
2x6

Rope pushdown
3x25

Seated Row
3x15

Machine Fly
3x20

95

10/28/2012

Deload week

Deadlift
warm up
225 (40%)x5
275 (50%)x5
315 (60%)x1
*unbelievable aching in my back/hips

Pullups
10x10

Leg curls
5x20

Cable pull throughs
6x12

Cable Abs
2x20

Calves?
2x15

Now that football season is over, I’ll be doing my own conditioning. This week I’ll aim for 3 days of hill sprints

96

10/31/2012

Deload week

Squat
warm up
315x10
325x10
325x10
325x10
335x10

Cable pull through
3x12

Cable Abs
3x15

Leg curl
3x20

97

11/5/2012

Deadlift
warm up
355 (65%)x5
410 (75%)x5
465 (85%)x5

Deficit deadlift (standing on 45 lbs plate)
315x5
365x5
405x5
405x5

DB Row
80’s x12
90’s x12
100’s x25

Cable pull throughs
3x15

Leg press
3x15

Leg curl
3x15

Hanging leg raises
2x8

98

11/5/2012

Press
warm up
115 (65%)x5
135 (75%)x5
155 (85%)x6

Dips
5x20

Decline Sit ups
4x15

Rope pushdown
2x25

99

11/7/2012

Squat
135x6
135x6
225x5
275x3
335x8
335x6
*failed on my 5x10, next week I’ll drop back down to 315 and restart from there. For now I have to get my back iced and figure out why it felt like it was going to tear apart today squatting…
225x10
225x10
225x10

GHR
75 reps

Leg extensions
3x15

Ab work

100

Impressive lifting man.

I’ll be interested to see how the 3/5/1 approach works for you. I switched to it for deadlifitng early in the year with good results - have recently implemented 3/5/1 for all my lifts, but still using the Full Body Template.

What is your back squat max?

And do you find the paused benches have good carryover? My bench is pitiful and I have real trouble improving it.