5/3/1 Full body, Four days Template Anchor Week 1 Day 3 (Deadlift)
Deadlift: 102.5kg/226lbs x5, 117.5kg/259lbs x5 and 132.5kg/292lbs x12
Bench: 5x5 with 50kg/110lbs
RDL: 110kg/242lbs x10,5 and 100kg/220lbs x10
Linear hack squat machine: 2x15
Weighted Ab crunches: 20,15
Barbell shrugs: 2x15 with 100kg/220lbs
Low cable row: 3x10
Lat pulldown: 2x10
Pendlay rows: 5x4 with 70kg/154lbs
Incline Bench Press: 40kg/88lbs x12, 42.5kg/94lbs x10, 47.5kg/105lbs x6 , 52.5kg/116lbs x3 and 57.5kg/127lbs x2
Flat DB press: 2x10 and 1x6 with 25kg/55lbs
Cable flyes: 10,9,6 with various weight
NOTES
So today’s 5+ set went better than bench day’s. 12 reps put my predicted max in line with my TM which is good.
Also increased the amount of exercises to allow more reps (Still in line with recommendations for the Anchor) for ‘body building’ exercises.
5/3/1 Full body, Four days Template Anchor Week 1 Day 3 (Conditioning)
10 minute jog as warm up
5x Jogging the distance of one lamp post (approx 20m/22 yards) for a head start and sprinting the distance of 3 posts ( approx 60m/66 yards) Done in 7 mins 40 including rest times
5/3/1 Full body, Four days Template Anchor Week 1 Day 3 (Conditioning)
Squat tower circuit
50kg/110lbs x5 Front Squat
60kg/132lbs x5 Front Squat
70kg/154lbs x2 Front Squat
80kg/176lbs x1 Front Squat
90kg/198lbs x1 Front Squat
90kg/198lbs x1 Zercher Squat
80kg/176lbs x1 Zercher Squat
70kg/154lbs x2 Zercher Squat
60kg/132lbs x5 Zercher Squat
50kg/110lbs x5 Zercher squat
Done in 11 minutes
Cleans into front squats circuit
1-1
2-2
3-3
Done three times over.
NOTES
I am wrecked after these two sessions (done yesterday).
Will try to get easy conditioning in ( except for a vest walk I don’t know what to do) and some Sauna/ Cold plunge at work
5/3/1 Full body, Four days Template Anchor Week 1 Day 5 (Conditioning)
5-10-5 reps Barbell Complex for time
Bent over rows with 30kg/66lbs
Hang cleans with 30kg/66lbs
Thrusters with 30kg/66lbs
Good mornings with 30kg/66lbs
Lunges on both legs with 30kg/66lbs
Done in 5mins 50s
Tabata Rope pull machine: 8 rounds of 20/10
Tabata battle ropes: 8 rounds of 20/10
Tabata ball slams with 7kg: 8 rounds of 20/10
Tabata pushes on sled mode with the free runner: 8 rounds of 20/10
5/3/1 Full body, Four days Template Anchor Week 1 Day 6 (Squats)
Squats: 92.5kg/204lbs x5, 107.5kg/237lbs x5 and 122.5kg/270lbs x10
Overhead press: 5x5 with 25kg/55lbs
Incline Bench Press: 40kg/88lbs x10, 2x8 with 42.5kg/94lbs, 47.5kg/105lbs x4 , 52.5kg/116lbs x3 and 57.5kg/127lbs x1
Iso lateral horizontal bench press machine: 2x10 and 1x8
Tricep Extensions: 3x10
Lat pulldown: 2x15
Low cable row: 2x10
Leaning cable lat pulldown: 2x10 each side
Hip thrust machine: 120kg/265lbs x15, 140kg/308lbs x15, 180kg/397lbs x10, 200kg/440lbs x4. 220kg/485lbs x2
Single leg leg press: 2x8 each side
Weighted crunches: 2x15 and 1x10
Bent over row: 3x10 with 65kg/143lbs
Low cable row: 3x10
Bicep curls: 3x10
Seated DB press: 12.5kg/27lbs x15, 15kg/33lbs x10, 17.5kg/39lbs x5 and 20kg/44lbs x3
Flat DB press: 2x8 with 25kg/55lbs
Tricep extensions: 3x10
Goodmornings: 45kg/99lbs x20, 50kg/110lbs x15 and 55kg/121lbs x15
Single leg hamstring curls: 2x6 and 1x8 on each side
Weighted Ab crunches: 3x10
NOTES
So today’s benching was a disaster. Only managed 5 reps and missed the 6th rep. I do have a slight niggle in my left shoulder but considering last week’s benching went badly as well I am guessing I just got weaker during my 6 week cut and that my TM is now no longer accurate.
I won’t be surprised if my TMs for the next 5/3/1 template will be higher on lower body lifts but lower than present on the upper ones.
With that said I am increasing my calories with the plan being to eat enough that next weeks 1+ sets, which will be used to calculate a 1rm and base TMs of, do not embarrass me
OK I need to be better with being consistent again with logging my workouts.
Apologies. Work has just been hectic but I did manage to stay consistent until Tuesday where I decided to do the main work of OHP, Squats and Deads (Bench was done Sunday) to allow me to get TMs estimated and use the rest of this week as a deload so I can get started with the new program next week.
Highlights of the 1+ sets are:
Bench: 72.5kg/160lbs x5 (3 less reps then PB set before diet)
Deadlift: 150kg/331lbs x8
OHP: 37.5kg/83lbs x6
Squat: 135kg/298lbs x10
This means my TM for the next program will be lower on bench + OHP but will increase accordingly for deadlifts.
For squats, despite getting 10 reps, I have decided to only increase by 5lbs instead of 10 because I know my predicted max based on 10 reps is inaccurate so want to slow down the rate of increase so to allow strength to be built.
I may (I shall see how I feel) do a modified deload workout tomorrow of