5/3/1 Full body, Four days Template Week 2 Day 1 (Bench)
Deadlift: 5x5 with 117.5kg/259lbs
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5 and 65kg/143lbs x5
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x6, 20kg/44lbs x4
Iso lateral horizontal bench press machine: 3x10 and 2x8
Goodmornings: 40kg/88lbs x15, 45kg/99lbs x15 and 50kg/110lbs x10
Bulgarian split squats: 3x8 with 32kg/70lbs (2x16kg/35lbs kettlebells)
Bent over row: 3x10 with 60kg/132lbs
Lat pulldown: 3x10
PM Conditioning
10 minute jog as warm up
3x Jogging the distance of one lamp post for a head start and sprinting the distance of 2 posts
3x Sprints the distance of 3 lamp posts
10 minute jog back home
(each post approx 20m/22 yards)
9 Likes
5/3/1 Full body, Four days Template Week 2 Day 2 (conditioning and recovery)
Power cleans: 3x3 with 40kg/88lbs, 2x2 with 50kg/110lbs and 2x1 with 55kg/121lbs
Hex bar jumps: 5x3 with 45kg/99lbs
KB swings: 28kg/62lbs x40,30,30
Tabata Battle ropes: 8 rounds of 20/10
15 minutes Sauna
5 minutes cold plunge
20 minutes Sauna
5 minutes cold plunge
15 minutes steam room
6 Likes
5/3/1 Full body, Four days Template Week 2 Day 3 (Deadlift)
Deadlift: 102.5kg/226lbs x5, 117.5kg/259lbs x5 and 132.5kg/292lbs x5
Bench: 5x5 with 57.5kg/127lbs
RDL: 2x10 with 100kg/220lbs
Walking lunges: 2x20 (10 each side) with 40kg/88lbs
Leg press: 2x10
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x8 50kg/110lbs x5, 55kg/121lbs x4 and 60/132lbs x1
Flat DB Press: 2x10 and 1x6 with 27.5kg/61lbs
Lat pulldown: 3x10
Low cable row: 3x10
PM Conditioning
1 hour weighted vest walk with 25kg/55lbs
NOTES
Not much to say. Main work and supplemental lift moved fast enough. Still sticking to the lower end of the suggested reps for accessory work due to averaging 30k steps a day at work so don’t want to compromise recovery during this cut.
I think the end of this week will be messy workout and work wise and will probably have to rejig training days
8 Likes
5/3/1 Full body, Four days Template Week 2 Day 4(Press)
Squat: 5x5 with 105kg/231lbs
Press: 25kg/55lbs x5, 27.5kg/60lbs x5 and 30k2.5/71lbs x5
Incline DB Press: 2x10 and 1x8 with 20kg/44lbs
Iso lateral horizontal bench press machine: 2x8 and 1x6 with various weights
Lat pulldown: 3x10
Low cable row: 3x10
Hip thrust machine: 100kg/220lbs x15, 120kg/265lbs x15, 140kg/309lbs x10, 180kg/397lbs x6 and 200kg/450lbs x4
9 Likes
5/3/1 Full body, Four days Template Week 2 Day 4(Conditioning)
Front squats: 40kg/88lbs x3, 50kg/110lbs x3, 60kg/132lbs x3, 70kg/154lbs x2 and 75kg/165lbs x1
Hex bar deadlifts: 75kg/165lbs x3, 125kg/276lbs x3 and 2x2 with 175kg/386lbs
Hex bar deadlift single straight onto a vertical jump: 5x3 with 125kg/276lbs
Hex bar jumps: 3x3 with 45kg/99lbs
KB swings: 28kg/62lbs x40,30,30
NOTES
My legs are fried. That is all.
8 Likes
5/3/1 Full body, Four days Template Week 2 Day 5 (Squats)
Squats: 92.5kg/204lbs x5, 105kg/231lbs x5 and 120kg/265lbs x5
OHP: 5x5 with 27.5kg/60lbs
Hip thrust machine: 100kg/220lbs x15, 140kg/309lbs x12, 180kg/397lbs x8, 2x5 with 200kg/440lbs and 220kg/485lbs x3,2
Incline bench press: 40kg/88lbs x12, 45kg/99lbs x8 50kg/110lbs x5,5 55kg/121lbs x3 and 60kg/132lbs x2
Incline DB press: 22.5kg/55lbs x8 and 7
Seal rows: 20kg/44lbs x15,15,10,10
PM Conditioning
Front squats: 40kg/88lbs x3, 50kg/110lbs x5, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1 and 90kg/198lbs x1
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x1 with 55kg/121lbs and 1x1 with 57.5kg/127lbs
Hex bar jumps: 5x3 with 45kg/99lbs
NOTES
So this was yesterday’s session also did 37k steps so legs and body is fried!
Deadlift and bench later today because I have to start the next training week a day early due to having to work tomorrow
8 Likes
5/3/1 Full body, Four days Template Week 3 Day 1 (Bench)
Deadlift: 5x5 with 125kg/276lbs
Bench: 55kg/121lbs x5 , 62.5kg/138lbs x5 and 67.5kg/149lbs x5
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x7, 20kg/44lbs x4 and 22.5kg/50lbs x2
Iso lateral horizontal bench press machine: 2x8
Goodmornings: 40kg/88lbs x15, 45kg/99lbs x15 and 50kg/110lbs x10
Front rack walking lunges: 2x20 (10 each leg) with 2x16kg/35lbs kettlebells
Bent over row: 3x10 with 60kg/132lbs
Lat pulldown: 3x10
PM Conditioning
1 hour weighted vest walk with 25kg/55lbs
NOTES
So today was a decent enough session.
Unfortunately I got told that due to a HR mix up and people being off sick/ on leave for the bank holiday weekend I am not working tomorrow but instead I will be in both Monday and Tuesday all day so I will most likely have to train again tomorrow. Will probably end up doing this weeks squat day tomorrow meaning only 1 day between week 2 and week 3 squats.
Oh well
7 Likes
Yeah that sucks when conned into working. But you definitely will kill it
1 Like
5/3/1 Full body, Four days Template Week 3 Day 2 (Squats)
Squats: 100kg/220lbs x5, 112.5kg/248lbs x5 and 125kg/276lbs x5
OHP: 5x5 with 30kg/66lbs
Front squats: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x3, 70kg/154lbs x3, 80kg/176lbs x1 and 90kg/198lbs x1
Hip thrust machine: 100kg/220lbs x15, 140kg/309lbs x15, 180kg/397lbs x10 and 200kg/440lbs x5
Flat DB press: 25kg/55lbs x 12,10,10
Incline DB press: 2x9 with 20kg/44lbs
Lat pulldown: 3x10
Low cable rows: 3x10
NOTES
So this was done Sunday and damn it was I drained and fatigued but managed to hit all the required numbers so no harm no foul with the congested training schedule
6 Likes
5/3/1 Full body, Four days Template Week 3 Day 3 (conditioning and recovery)
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x1 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Hex bar jumps: 6x3 with 45kg/99lbs
Hex bar deadlift single straight onto a vertical jump: 3x3 with 125kg/276lbs
KB swings: 28kg/62lbs x40,30,30
Tabata rope pull machine (the grappler machine): 8 rounds of 20/10
15 minutes Sauna
5 minutes cold plunge
20 minutes Sauna
5 minutes cold plunge
6 Likes
5/3/1 Full body, Four days Template Week 3 Day 4 (Deadlift)
Deadlift: 110kg/243lbs x5, 125kg/276lbs x5 and 140kg/309lbs x5
Bench: 5x5 with 62.5kg/138lbs
RDL: 2x10 with 100kg/220lbs
Leg curls: 2x15
Incline bench press: 3x10 with 40kg/88lbs , 2x6 with 45kg/99lbs and 2x4 with 50kg/110lbs
Lat pulldown: 3x10
Low cable row: 3x10
NOTES
So today was a bad day. I knew from the warm up jumps that today was going to be rough. I think the combination of lack of sleep and two days of very low kcals in a row ( I try and do a few days of Protein sparing fast) left me with an empty tank.
That being said managed the main work on both lifts, despite being harder than those weights should be, and then powered trough some accessory work to meet the minimum recommended rep for push/pull/legs.
I SHOULD be off tomorrow so sleep should be ok and hopefully tomorrow’s OHP day will be better
7 Likes
5/3/1 Full body, Four days Template Week 3 Day 5 (Press)
Squat: 5x5 with 112.5kg/248lbs
Press: 27.5kg/60lbs x5 , 30kg/66lbs x5 and 32.5kg/71lbs
Walking lunges: 3x20(10 each leg) with 40kg/88lbs
Goodmornings: 40kg/88lbs x15, 45kg/99lbs x15 and 50kg/110lbs x10
Incline DB Press: 3x10 with 20kg/44lbs
Iso lateral horizontal bench press machine: 2x8 and 1x6 with various weights
Lat pulldown: 3x10
Low cable row: 3x10
PM Conditioning
1 hour weighted vest walk with 25kg/55lbs
8 Likes
5/3/1 Full body, Four days Template Week 3 Day 6 (Conditioning and recovery)
Front squats: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x3, 70kg/154lbs x2, 80kg/176lbs x1, 90kg/198lbs x1 and 100kg/220lbs x1
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x1 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Hex bar deadlifts: 85kg/187lbs x3, 125kg/276lbs x3, 165kg/364lbs x1, 175kg/386lbs x1 and 185kg/408lbs x1
Hex bar jumps: 5x3 with 45kg/99lbs
Hex bar deadlift single straight onto a vertical jump: 5x3 with 125kg/276lbs
KB swings: 2x50 with 28kg/62lbs
Tabata rope pull machine (the grappler machine): 8 rounds of 20/10
20 minutes Sauna
5 minutes cold plunge
20 minutes Sauna
5 minutes cold plunge
6 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 1 (Bench)
Deadlift: 5x5 with 115.5kg/254lbs
Bench: 50kg/110lbs x5, 57.5kg/127lbs x5 and 65kg/143lbs x5
Goodmornings: 45kg/99lbs x15, 50kg/110lbs x15 and 55kg/121lbs x10
Hack squat machine: 3x8
Seated DB press: 12.5kg/27lbs x16, 15kg/33lbs x12, 17.5kg/39lbs x6 and 2x4 with 20kg/44lbs
Iso lateral horizontal bench press machine: 3x6
Bent over row: 3x10 with 60kg/132lbs
Lat pulldown: 3x10
PM Conditioning
1 hour weighted vest walk with 25kg/55lbs
6 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 2 (Conditioning and recovery)
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x2 with 55kg/121lbs, 1x1 with 57.5kg/127lbs and 1x1 with 60kg/132lbs
KB swings: 2x50 with 28kg/62lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
Tabata battle ropes: 8 rounds of 20/10
Hex bar jumps: 3x3 with 45kg/99lbs and 3x3 with 50kg/110lbs
20 minutes Sauna
5 minutes cold plunge
20 minutes Sauna
5 minutes cold plunge
7 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 3 (Deadlifts)
Deadlifts: 100kg/220lbs x5, 115.5kg/254lbs and 130kg/287lbs x5
Bench: 5x5 with 57.5kg/127lb
RDL: 2x10 with 110kg/243lbs
Bulgarian split squats: 3x10 with 32kg/70lbs (2x16kg/35lbs kettlebells)
Incline Bench Press: 42.5kg/94lbs x10, 47.5kg/105lbs x6, 52.5kg/116lbs x4, 57.5kg/127lbs x2, 62.5kg/138lbs x1 and 40kg/88lbs x10
Iso lateral horizontal bench press machine: 3x10
Lat pulldown: 3x10
Low cable row: 3x10
PM Conditioning
1 hour weighted vest walk with 25kg/55lbs
6 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 4 (Press)
Squat: 5x5 with 102.5kg/226lbs
Press: 25kg/55lbs x5, 27.5kg/60lbs x5 and 30kg/66lbs x5
Walking lunges: 2x24 (12 each side) with 40kg/88lbs
Death marches: 1x30 (15 each side) with two 16kg/35lbs kettlebells and 1x30 with two 20kg/44lbs kettlebells
Flat DB press: 4x6 with 30kg/66lbs
Incline DB press: 3x10 with 18kg/40lbs
Seal rows: 4x8 with 24kg/53lbs
Lat pulldown: 3x10
6 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 4 (Conditioning)
Front squats: 40kg/88lbs x5, 50kg/110lbs x5, 60kg/132lbs x4, 70kg/154lbs x3, 80kg/176lbs x1, 90kg/198lbs x1 and 102.5kg/226lbs x1
Power cleans: 2x3 with 40kg/88lbs, 2x2 with 50kg/110lbs, 2x2 with 55kg/121lbs and 2x1 with 57.5kg/127lbs
Weighted squat jumps: 5x5 with 40kg/88lbs
Widowmaker circuit: Bench press x20 and Bent over row x20 with 40kg/88lbs done twice
Tabata ball slams with 7kg: 8 rounds of 20/10
15 minutes Sauna
5 minutes cold plunge
7 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 5 (Squat)
Squats: 90kg/198lbs x5, 102.5kg/226lbs x5 and 117.5kg/259lbs x5
Press: 5x5 with 27.5kg/60lbs
Hip thrust machine: 100kg/220lbs x15, 140kg/309lbs x15, 180kg/397lbs x6,5, 200kg/440lbs x5
and 220kg/485lbs x4
Incline Bench Press: 42.5kg/94lbs x10, 47.5kg/105lbs x6, 52.5kg/116lbs x5, 57.5kg/127lbs x2, 62.5kg/138lbs x1 and 40kg/88lbs x10
Incline DB press: 2x8 with 20kg/44lbs
Lat pulldown: 3x10
Low cable row: 3x10
5 Likes
5/3/1 Full body, Four days Template Cycle 2 Week 1 Day 5 (Conditioning)
Hex bar jumps: 5x5 with 45kg/99lbs
Hex bar deadlifts: 85kg/187lbs x3, 125kg/276lbs x3, 155kg/342lbs x3 and 185kg/408lbs x1
Hex bar deadlift single straight onto a vertical jump: 5x3 with 125kg/276lbs
Front squats: 50kg/110lbs x3, , 70kg/154lbs x2, 80kg/176lbs x1, 90kg/198lbs x1 and 105kg/231lbs x1
Weighted squat jumps: 3x5 with 40kg/88lbs
Tabata ball slams with 7kg: 8 rounds of 20/10
5 Likes