Ghost's 5/3/1 Log

Training Logs
1

This was the first strength program I did back in the day, and I often find myself coming back to it. I have recently come back from a serious injury and I am trying to get back to ‘‘normal’’ strength.

I am going to post my cycles starting October 1st to the present. I will only post the weights for my main lifts and comments on how they felt. As for assistance exercises I will only put the names and if need be, noteworthy comments. The only other thing, is I was experimenting with different squatting methods due to my wrist still healing from the accident. So my numbers get a slight manipulation in that regard.

TRAINING MAXES
DEAD LIFT- 345
V SQUAT- 405
OVER HEAD PRESS- 130
BENCH PRESS- 225

2

WEEK ONE- 5’s Week

10/1- OHP
65% (85lbs), 75% (95lbs), 85% (110) Max Rep=8, 75%, and 65% for Max Rep = 10
ASSISTANCE
Incline Bench- 5x5
Flared Row Machine- 5x5
Seated OHP Machine- 5x10
Lat Pull Down- 5x10

10/2- V. Squat
65% (265), 75% (305), 85% (345) for 6
ASSISTANCE
Zertcher Hyper Extensions- 3x10
RDL- 5x5
Seated Hamstring Curl- 4x6-8
Narrow Stance Leg Press- 4x6

10/4- Bench Press
65% (145), 75% (165), 85% (195) for 8, 75%, 65% for 12
ASSISTANCE
Seated OHP Machine- 5x5
Flat Bench @55%- 5x10
Lat Pull Down- 3x6-8
Pec Dec- 3x12

10/5- Dead Lift
65% (225), 75% (255), 85% (295) for 8, 75%, 65% for 12
ASSISTANCE
Rack Pulls- 3x6-8
Flared Row Machine- 5x5
Lat Pull Down- 5x10

3

WEEK TWO- 3’s Week

10/7- OHP
70% (95), 80% (105), 90% (125) for 5, 80%, 70% for 10
ASSISTANCE
Inclined Bench- 5x5
Close Grip T-Bar Row- 5x5
Close Grip Bench- 3x10
Lat Pull Down- 3x10
Tried out the Safety Bar for Squatting did a 5x5 working up to 205 and felt great

10/8- SB Squat (TRAINING MAX = 245)
70% (175), 80%(195), 90% (225) for 6 reps, 80%, 70% for 10 reps
ASSISTANCE
Single Leg Press- 3x6-8
Zertcher Hyper Extensions- 3x10
Seated Hamstring Curl- 3x8
Rope Crunches- 5x10

10/10- Bench Press
70% (155), 80% (185), 90% (205) for 6 reps, 80%, 70% for 11 reps
ASSISTANCE
Seated OHP Machine- 5x5
Bench Press at 55%- 5x10
Pec Dec- 4x12
Close Grip Pin Press- 5x5
Lat Pull Down- 3x10

10/11- Dead Lift
70% (280), 80% (325), 90% (365) for 4 reps, 80%, 70% for 7 reps
ASSISTANCE
Rack Pulls- 5x5
RDL- 3x7
Flared Row Machine- 7x3
Lat Pull Down- 3x10

4

WEEK THREE- 5/3/1 Week

10/13- OHP
75% (95), 85% (115), 95% (125) for 5 reps, 85%, 75% for 8 reps
ASSISTANCE
Incline Bench- 3x6-8
Lat Pull Down- 5x5
Pec Dec- 3x12

10/14- SB Squat
75% (185), 85% (205), 95% (235) for 5 reps, 85%, 75% for 7 reps
ASSISTANCE
Narrow Stance Leg Press- 4x6
RDL- 3x8
Rope Crunches- 5x10

10/16- Bench Press
75% (165), 85% (185), 95% (215) for 6 reps, 85%, 75% for 8 reps
ASSISTANCE
OHP Machine- 3x6-8
Flat Bench @55%- 5x10
Close Grip Row- 4x10, 8, 6, 4
Close Grip Pin Press- 4x7

10/17- Dead Lift
75% (315), 85% (345), 95% (385) for 3 reps, 85%, 75% for 6 reps
ASSISTANCE
Rack Pulls- 4x6
T-Bar Row-5x5
Rope Crunch- 3x10

5

NEW TRAINING MAXES
DEAD LIFT = 365
SB SQUAT = 275
OVER HEAD PRESS = 140
BENCH PRESS = 235

I felt pretty strong throughout the first cycle. I really enjoy the Safety Bar for Squatting. It transfers well to the Dead Lift by forcing the thoracic extensors to engage more throughout the movement.

6

WEEK ONE- 5’s Week

10/24- OHP
-95, 105, 120 for 6 reps
-105, 95 for 8 reps
ASSISTANCE
Dumbbell Incline Bench- 4x10, 8, 6, 4
Lat Pull Down Close Grip- 3x12
Flared Row Machine- 5x5

10/25- SB Squat
-185, 215, 235 for 7 reps
-215, 185 for 12 reps
ASSISTANCE
RDL- 3x8
Narrow Leg Press- 5x5
Rope Crunch- 5x10

10/27- Bench Press
-155, 175, 195 for 7 reps
-175, 155 for 10 reps
ASSISTANCE
OHP Machine- 5x5
Flat Bench @55%- 5x10
Incline DB Press- 3x6
Close Grip Pin Press- 4x6

10/28- Dead Lift
-235, 275, 315 for 9
-275, 235 for 14
ASSISTANCE
Rack Pull- 3x8
RDL- 3x6
Rope Crunch- 4x12
T-Bar Row- 4x6

7

WEEK TWO- 3’s Week

10/30- OHP
-95, 115, 125 for 6 reps
-115, 95 for 10 reps
ASSISTANCE
Incline Bench Press- 4x6
Lat Pull Down- 4x10
Flared Row Machine- 5x5
Pec Dec- 4x10

10/31- SB Squat
-195, 225, 245 for 5
-225, 195 for 8
ASSISTANCE
RDL- 3x6
Narrow Leg Press- 4x5
Rope Crunch- 4x12
Hamstring Curl- 5x10

11/2- Bench Press
-165, 185, 215 for 7
-185, 165 for 11
ASSISTANCE
Flat Bench @55%- 5x10
OHP Machine- 3x6
Horizontal Cable Row- 3x6-8
Pec Dec- 4x10
Pin Press- 5x5

11/3- Dead Lift
-255, 295, 325 for 8 reps
-295, 255 for 12
ASSISTANCE
RDL- 3x7
T-Bar Row- 5x5
Leg Press- 5x5
Flared Row- 3x7

8

WEEK THREE- 5/3/1 Week

11/5- OHP
-105, 115, 135 for 4
-105, 115 for 7
ASSISTANCE
Incline Bench- 5x5
Close Grip Pin Press- 5x5
Lat Pull Down Close Grip- 3x7
Pec Dec- 4x15

11/6- SB Squat
-205, 235, 265 for 3
-235, 205 for 7
ASSISTANCE
RDL- 3x6
Leg Press- 5x5
Hamstring Curl- 4x12

11/8- Bench Press
-175, 205, 225 for 6
-205, 175 for 10
ASSISTANCE
Flat Bench @95%- 3x3
OHP Machine- 4x6
Flat Bench at 55%- 5x10
Lat Pull Down 4x6-8

11/9- Dead Lift
-275, 315, 345 for 7 reps
-315, 275 for 10 reps
ASSISTANCE
Rack Pulls- 3x6-8
RDL- 3x6-8
Flared Row Machine- 5x5
T-Bar Close Grip- 3x7, 5, 3