Ginge's 5/3/1 and Fitness Log

Training Logs
1

Having completed basic training, as a change of style and back to how I like to train, I’m giving 5/3/1 Boring But Big a go. Hoping to gradually increase weight whilst getting fitter also. Logging here as every now and again I’ll get a fresh perspective on something and that’s always good. Gona try and log my food in here as well.

Training Maxes:
Bench 85kg
Squat 90kg
Dead 130kg
Press 45kg

Might as well start from the beginning.

Last week’s training:
Press day 11/5/2015
Press
5x - 20, 22.5, 27.5, 30, 35, 40, 42.5kg
Bench
5x10 42.5kg
Db row
5x10 20kg
Partials/Laterals Superset
17.5kg 35/35/35 4kg 15/15/15
Hammer Curls
7.5kg
1.6 mile run 10:55 - into the wind up a hill, christ alive

Deadlift day 12/5/2015
Deadlifts
5x 52.5, 65, 80, 85, 97.5, 112.5, 117.5kg
Squats
5x10 45kg
Situps 4x15

Bench day 14/5/2015
Bench
5x 35, 42.5, 52.5, 57.5, 65, 72.5, 77.5kg
Press
5x10 22.5kg
Lat Pulldowns
5x10 56.5kg
Curls 3x10
Face pulls 3x20
Rope pulldowns 3x10

Squat day 15/5/2015
Squats
5x 37.5, 45, 55, 60, 67.5, 77.5, 82.5
Deadlifts
5x10 65kg
Treadmill Intervals 10-15 mins

Went for a run on Saturday 16/5 up some big ass hill to get some hill work in, tasted metal in my mouth at the end of it so Sunday I went easy.

Press Day 18/5/2015
Press
5x 20, 22.5
3x27.5, 32.5, 37.5, 42.5 4x45 - did an extra rep because it was very easy.
Bench
5x10 45kg
Db rows
22kg 5x10
Partials/Laterals superset 40 secs rest
18kg 35/35/35 6kg 12/12/12
Hammer curls
3x10 12kg
Treadmill hill Intervals
2 mins run
2.5 mins jog
3 mins run
2.5 mins jog
4 mins run
2.5 mins jog
2 mins run
2 mins jog

Deadlift day 19/5/2015
Deadlifts
5x 52.5, 65
3x80, 92.5, 105, 117.5
4x125
Called it a day due to time constraints.

2

Did a 1.6 mile run on 20/5 in 10.32, these hills better be worth it.

Woke up weighing a mighty 96.5kg

Bench Day
Bench
5 x 35, 42.5
3 x 52.5, 60, 70, 77.5, 82.5
Press
25kg 5x10
Lat pulldowns 5x10 raising the weight each set
Cable rear delt flies 4x15
Curls/ pulldowns superset x 3

3

Squat Day

Squats
5x40, 50
3x60, 70, 80
85kg x 5 was top set as i forgot my notepad and thought it was 85kg, meant to be 87.5, bugger
Deadlifts
5 x 10 65kg
6 mile walk back with 10kg weighted vest - 90 mins

4

Press day 26/5/2015

Press
5 x 20, 30, 35
3 x 40
1 x 45
Was naughty today and went for 50 as well, got 3 clean quick reps
Bench 5 x 10 45kg
DB Rows 24kg 5 x 10
Superset of partials and full range laterals to finish with some curls thrown in as well.

Deadlift day 27/5
Had already done 1 hour of circuits earlier in the day.
Deadlift
5 x 50, 60
3 x 90
5 x 97.5
3 x 112.5
1 x 125
1 x 130

Literally did just that as the one squat rack available was taken, one area where I’m not going to lose any sleep over is the assistance leg work, circuits twice a week as well as running 2/3 times and heavy squats should be enough volume I feel.

Bench day 28/5 - once again circuits before hand, this one actually broke me.
Bench
5 x 35, 42.5
3 x 52.5
5 x 65
3 x 72.5
1 x 82.5
1 x 85
Press
30kg 10/10/10/10/8 - decided to go a little heavier this week
Lat pulldown 5 x 10 52kg slow reps
Rear cable flies 4 x 20
Curls 3 x 8-10

Squat day
Squat
5 x 20, 30, 40, 50, 60
3 x 70 , 80
1 x 90, 100, 110
Good lord I know I shouldn’t have but I couldn’t resist, I felt good today so I rolled with it :slight_smile:
Deadlifts 5 x 10 65kg
Run 1.5 mile in 9.50 - not bad at all on fatigued legs

5

Re-Starting this log as I’m on my computer often enough to log everything I do. Looking forward to a month of improvised training in Jordan in about a months time so I may as well try and get some good quality training in before hand. I’m currently recovering from a shoulder injury so my 531 has stalled somewhat on the upper body stuff but that’s now on the mend so I should be able to move forward again :slightly_smiling:

Current maxes :
Press - injured rotator cuff so 30kg 5 reps pain free at the minute, getting better though
Deadlift - 200kg straps 195 no straps
Bench - 100kg 1 rep over xmas, ill settle for 90kg now due to injury
Squat - 160kg 1 rep low bar 120kg x 5 high bar

yesterday - 27/2 ran 1.5mile on track 10.09. First run in a while, needs work

Today - 28/2
OHP
15kg bar 15 15 15
20kg bar 5 5
30kg 5
No pain WOOOO
Lat pulldowns 4x10
Face pulls 3x15 slow and no pain here either - definite progress as these were painful 2 weeks ago
Laterals 5x10-15
Rear delt destroyer set - AHHH the burn is real
Shrugs 4x12 slow reps 30kg
Curls 4x8
Called it a day, abit of a bro workout but nice to be able to work the muscle and feel no pain. Gona start logging every rep and set of every weight aswell, not just the main moves, any progress counts afterall.