Home Shed Gym 5/3/1 - Focusing on the Iron

Training Training Logs
1802

5/3/1 Workout, 5s week

BB Squat
103kg x5
119kg x5
134kg x5

BB bench FSL 62kg - 5x5

Accessory
BB row (SST)
60kg x10
71kg x10
83kg x10

Diamond press-ups BW - 10, 11, 10, 10
Banded dead bugs black band - 3x14
Neck harness raises 22.5kg - 3x12

Followed by 20 mins gentle pace on bike

7 Likes
1803

ES4FL Workout

HLR 1x12
Weighted Chins 17.5kg - 3x3
1 arm Kneeling KB Press 24kg - 3x3 (each side)
KB DL into high pull 32kg - 3x3
KB Swings x60
Followed by 2.5 mile weighted vest walk, fasted.

4 Likes
1804

ES4FL Style Workout
EMOM 10 mins
KB Swings x10 24kg
Followed by 2.6 mile weighted vest walk, fasted.

I’ve been continuing to utilise Meta AI on whatsapp to give me some ideas and feedback and probably been doing the ES4FL stuff without needing to given my actual strength days. I think (and AI agrees) that it makes sense to keep the swings in just to get hr up then do the walk to oxidise the fat ala Dan John.

4 Likes
1805

I was gonna ask, what’s the logic behind combining the 531 days with the Easy Strength days? No judgement, I’m as guilty of frankensteining programs as anyone.

1806

5/3/1 Workout, 5s week

BB Squat FSL 103kg - 3x5

BB Bench
62kg x5
71kg x5
81kg x5

Accessory
Weighted Chins 10kg - 3x10
Seated EZ bar Tricep Ext 12.5kg a side - 12,14,15
Weighted Plank 10kg - 3x30 secs

Finished with 12 mins on bike recovery pace

I wanted something where I could have 3 days with very low calories and carbs, I’m typically eating less than 100g of carbs on these days and wanted to keep the deadlift pattern in. ES4FL fit the bill really but it occurred to me that really I could just do the fat oxidation bit and get some posterior chain work in through doing swings. I’m going to rotate deads and squats as the main movement on day 1 going forward and have my low calorie/carb days just swinging and walking

5 Likes
1807

Easy Conditioning
EMOM 10 mins
x11 KB Swings 24kg

Followed by 30 mins bike, steady pace.

5 Likes
1808

1st thing
Easy Conditoning - 2.75 mile weighted vest walk, fasted

Post breakfast
Power workout

Trap Bar High Pull 87kg - 5x3
Followed by KB Swings 32kg - 3x10
Paused Bench 50kg plus 12kg chain each side - 8x3
Pendlay Row 1 sec pause at top 60kg plus 12kg chain each side
SSB Speed Squat 85kg - 6x2
Band pullaparts - 3x15

4 Likes