I am thinking of doing the 5/3/1 program for a month to focus on higher weight less reps. It
might be good to have a change within the program.
Workout 1 - 08/04/2010
bench press - 40kg - 12 / 50kg - 6 / 60kg - 6 / 80kg - 5 / 90kg - 2 / 95kg - almost
miltary press - 50kg - 5 / 55kg - 3 / 60kg - 3
tricep extension - 30kg - 12 / 40kg - 8 / 45kg - 7 +2
Goals for this month
To squat 120kgs for at least 3
To deadlift 154kgs between 6 & 8
To military press 60kgs for 7
To bench press 100kgs at least once
I am setting high goals for myself this month, i really want to hit the above this
month. I have checked my figures between the last four workouts and the last review
i surveyed, there is a substantial increase, a minor set back on the squat for two
weeks but i managed to push through it and increase. All looking good and im looking
forward for this months gains.
I say go for 5/3/1. Your goals match up with what 5/3/1 is best at doing. If you want to get stronger, I would strongly advise utilizing 5/3/1.
Workout 2 - 08/04/2010
Deadlifts - 74kgs - 12 / 94kgs - 3 / 114kgs - 3 / 124kgs - 3 / 134kgs - 5 / 144kgs - 3
scrapped other two exercises as it is not needed, taking tomorrow off to recover from
the last four days.
12/04/2010 - Workout 3
Pulldowns - 30kgs - 12 / 40kg - 12 / 55kgs - 12 / 65kgs - 8 / 75kgs - 8 +1 / 80kg - 4 +2
BB rows - 54kgs - 12 - 64kgs - 12 / 74kgs - 6 -2 -1kg / 79kg - 4 +1
BB curls - 40kgs - 12 / 45kgs - 8 / 50kg - 4 +1
workout 4 - 13/04/2010
full squat - 50kg - 12 / 70kg - 6 / 80kg - 3/ 90kg - 3 / 100kg - 12 +4 / 110kg - 6 +3 / 120kg - 1 +10kg
calve raises - 120kg - 16 +4 / 130kg - 12 / 140kg - 12 – +10kg
very happy today, few days rest i had done alot of good.
Workout 1 - 14/04/2010
bench press - 50kg - 12 / 60kg - 6 / 80kg - 8 +3 / 85kg - 3
miltary press - 50kg - 6 +1 / 55kg - 3 / 60kg - 5 +2
tricep extension - 30kg - 12 / 40kg - 8 / 45kg - 7
Workout 2 - 15/04/2010
Deadlifts - 74kgs - 12 / 94kgs - 6 / 114kgs - 12 + 9 / 124kgs - 6 +3 / 134kgs - 3 -2
shrugs - 74kgs - 12 / 84kgs 8 /104kgs - 6 – +5kgs
decline situps - 15kgs - 16 / 15kgs - 16 / 15kgs - 20 +4
19/04/2010 - Workout 3
military press / 69kg - 1
Pulldowns - 30kgs - 12 / 40kg - 12 / 50kgs - 12 – -5kg / 60kgs - 12 +4 -5kg / 70kgs - 11 +3 -5kgs
BB rows - 64kgs - 12 / 74kgs - 8 +2 / 79kg - 6 +2
BB curls - 40kgs - 12 / 45kgs - 8 / 50kg - 6 +2
I actually took it easy today and still went up, felt good. Was just messing about with the
69kgs for mil press, it felt easy and is a personal record. Hopefully in a few months i will be able to
do the same with 80kgs.
on a negative point though, my weight is now over 13 stone, even though i
have obviously gained strength and muscle mass i am gaining quite a power
belly. I got to stay positive though, in a years time i can go on a bodybuilder
style diet and lose it. Suppose you have to lose some to gain loads.
workout 4 - 19/04/2010
full squat - 50kg - 12 / 70kg - 6 / 80kg - 3/ 90kg - 3 / 100kg - 12 / 110kg - 4 -2
Workout 1 - 20/04/2010
bench press - 50kg - 12 / 70kg - 3 -3 +10kg/ 75kg - 10 +2 -5kg / 80kg - 4 +1 -5kg / 85kg - 2 / 90kg - 1
miltary press - 50kg - 5 -1 / 60kg - 6 +1 /
tricep extension - 30kg - 12 / 40kg - 8 / 45kg - 8 +1
Workout 2 - 22/04/2010
Deadlifts - 74kgs - 12 / 94kgs - 6 / 114kgs - 12 / 124kgs - 6 / 134kgs - 4 +1
shrugs - 84kgs - 12 – 10kg / 94kgs 8 – 10kg /104kgs - 6
decline situps - 15kgs - 20 4 / 15kgs - 20 4 / 15kgs - 20
I have so much more to give on the deadlifts but my forearms give up on me, i bought
deadlift straps but they are really awkward to use. im going to have to spend a bit
practicing how to put them on so i can go further on my last set oon the deadlift.
I might even get chalk dust, i have seen many people on this site use chalk. Other
than the deadlifts it was an ok day. Not long up to go to work so im not fully fueled.
I have come down with the cold so i am taking few days off so i dont make it worse.
28/04/2010 - Workout 3
Pulldowns - 30kgs - 12 / 40kg - 12 / 50kgs - 12 / 60kgs - 12 / 70kgs - 12 +1
BB rows - 64kgs - 12 / 74kgs - 8 / 79kg - 6
BB curls - 40kgs - 12 / 40kgs - 8 / 40kg - 12
I just quit smoking a week a bit ago, i have stopped craving for them but im feeling
shit now, just physically shit. I just lost my job as well so i am not in the best mood.
I am starting complexes tomorrow. I am going to work very hard, i have really slacked
off but im not going to fall into this mental trap. Its time to shock my body again.
complexes
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
Behind the neck presses
Run 400 Meters
8 reps for 3 sets
1st - 24kgs
2nd - 24kgs
3rd - 34kgs - run 5kgs
That was hard, but awesome.
workout 4 - 01/05/2010
full squat - 50kg - 6 / 70kg - 6 / 80kg - 6 / 100kg - 6 / 110kg - 4
calve raises - 120kg - 12 / 130kg - 12 / 140kg - 12
front squat - 50kg - 6 / 70jg - 6 / 80kg - 2
complexes
Upright rows
Power Cleans
Front squats
Military Press
Back Squats
Good Mornings
Run 400 Meters
8 reps for 3 sets
1st - 24kgs - run 5kgs
2nd - 34kgs
3rd - 44kgs - run 5kgs
Workout 1 - 02/05/2010
bench press - 50kg - 12 / 60kg - 12 / 70kg - 8 / 75kg - 6
miltary press - 40kg - 12 / 50kg - 8 / 55kg - 6
lateral raise - 10kg - 12 / 12.5kg - 8 / 10kg - 6
floor press - 34kgs - 12 / 44kgs - 8 / 54kgs - 6
tricep extension - 30kgs - 12 / 35kg - 8 / 40kgs - 6 / 45kgs - 3