Hey all,
I’m a long time lurker that has decided to start logging here as well.
I am running 5/3/1 now and this is my current layout:
Monday
deadlift 5/3/1
squat 5x5 @80%
Leg Curl 5x10
Abs/Lower back x50
Tuesday
Press 5/3/1
Bench 5x5 @80%
Chins 5x10
paused db shrugs 4x12
db lawn mower 5x15
front raise(above head) x100 —25 lb plate
reverse pec deck 4x20
Thursday
Squat 5/3/1
deadlift 5x5@80%
lunges 5x10 per leg
abs/lower back x50
Friday
Bench 5/3/1
Press 5x5@ 80%
Kroc rows 3x10 (warmup), 1xamrap
barbell paused shrugs 4x12
db upright row 4x12-20
reverse pec dec 4x20
My current training maxes are:
deadlift 355
press 145
squat 300
bench 230
Monday, 8/31/15
Deads
135x5
185x5
235x5
265x5
300x15
Squats
135x5
185x5
240x5x5
Seated Leg Curl
80x5x10
Calf Raises
body x 75
Tuesday, 9/1/15
Press
45x10
65x5
85x5
95x5
105x5
125x8
Bench
135x5
185x5x5
Kroc Rows
45x10
55x10
65x10
75x22
Paused shrugs
65x4x12
Lawn Mowers
25x5x15
Plate Front Raises
25x100
Reverse Pec Deck
40x4x20
Thursday, 9/3/15
My phone broke during class today which meant no phone in the gym. That means no calculator. So I did some rough mental math for my percents on the day.
Squat
135x5
185x5
225x5
255x10
Deadlift
135x5
225x5
275x5x5
Lunges
bodyweight x 5x10 per leg
Hanging Leg Raises Back Extensions
4x10
Tuesday 9/8/15
Just deads today, volume squats dont mix well with lacrosse.
135x5
185x5
245x3
285x3
320x12
Thats all she wrote
completely forgot to log this week so here is some catching up.
weds
press
bar x 10
65x5
85x5
100x3
115x3
130x7 ----i think? cant remember
bench
185x5x5
chins x10,10,9,6,4
paused db shrugs 65x4x12
lawn mowers 30x5x15
front raise
25 lb plate x100
reverse pec deck 40x4x20
Friday
Squat
bar x10
135x5
185x5
210x3
245x3
275x7
deads
285x5x5
lunges 5x10 per leg
v-ups + back extensions 4x10
SAturday
bench
barx5
135x5
160x3
185x3
205x13
press
115x5x5
kroc rows
45x5
55x5
65x5
75x23
paused shrugs
185x4x12
upright row
25x4x20
reverse pec deck
40x4x12
gotta get better at keeping up with this thing.
Monday
Deadlift
135x5
185x5
225x5
265x5
300x3
335x10
squats
240x5x5
leg curls 80x5x10
hanging leg raises back extensions 4x10
weds
Press
45x5
65x5
85x5
105x5
125x3
135x5
bench
185x5x5
chins
10,10,10,6,4
paused db shrugs 65x4x12
plate raises
25x100
reverse pec dec 40x4x20
sat
Squat
135x5
185x5
225x5
255x3
285x5
deadlift 285x5x5
lunges 5x10 per leg
vups back extension 4x10
From the other day
Bench
Bar x15
135x5
165x5
196x3
215x9
Press
115x5x5
Chins
I forget
Upper back stuff
yesterday i planned to deadlift but my buddy was at the gym with me and i ended up lifting with him. turned into basically just a total chest day. no big deal, i can just adjust
the only stuff worth mentioning is
bench
200x13
db incline bench 80x3x5
from tuesday
Deadlifts
135x5
185x5
235x5
275x5
315x13------that sucked.
squats
250x5x5----felt really smooth
leg curls
90x5x10
skipped abs today, was beat and needed to eat
Thursday 10/1/15
press
45x5
65x5
95x5
115x5
125x9—had at least 1-2 more in me
bench
190x5x5
chins
10,10,10,6,4
upper back stuff
Monday, 10/12/15
Deadlifts
135x5
185x5
255x3
295x3
330x11
Squats
135x5
250x5x5
hanging leg raises back extensions
4x10
from yesterday - Tuesday 10/13/15
Press
45x10
65x5
85x5
105x3
115x3
135x6---- RPE 8.5
Bench
135x5
190x5x5
Chins
10,10,10,7,4
paused shrugs
65’sx 4x12
plate front raises
25x100
reverse pec dec
40x4x20
havent logged in a while, been swamped with school. Here’s where I am at training max wise:
Bench: 245
Press:155
Squat:315
Deadlift: 375
My workout from yesterday
Deads
135x5
185x5
225x5
245x3
275x3
320x14
squat
135x5
225x5
280x5x3
v-ups back extensions
4x10
From today
Press
45x5
65x5
85x5
100x3
115x3
130x9
superset db reverse flys (on working sets)
25x3x15
bench
135x5
185x3
225x5x3
superset pullups
10,10,10,10,5
Fat Bar curls far bur skull crushers
25x5x10
yesterday (thursday)
squats
135x5
185x5
205x5
235x5
265x10
deadlifts
135x5
225x3
335x5x3
hanging leg raises back extensions
4x10
Friday:
Bench
bar x5
135x5
155x5
185x5
205x13
Press
140x5x3
Db Rows
70 x 5x10
fat bar curls rope pushdowns
25x3x10, 20x2x10 45x5x10
Tuesday (yesterday)
Deads
135x5
185x5
225x5
255x3
295x3
335x12
Squats
285x5x3
v-ups 4x10
Deads
135x5
225x5
285x5
315x3
365x8
Squats
135x5
225x5
285x5x3
Ab wheel 4x10
from yesterday
press
45x10
65x5
85x5
95x5
115x3
130x3
145x7
bench
225x5x3
chins
10,10,6,5—felt like shit
Today
Squat
135x5
185x5
235x3
265x3
300x5
deads
335x5x3
hanging leg raises
4x10
So its been a little while since I’ve logged, but here are my rep maxes from my last cycle of 5/3/1 with jokers. I tried to stay away from any rpe 10 stuff so most of them are an rpe 9 or 8.5, but a couple sets were rpe 10.
Bench: 245x5, 255x3, 275x1
Press: 145x5,155x3,165x1
Deadlift: 395x5, 415x3, 435x1
Squats: 295x5, 315x3, 335x1
Moving onto a more volume oriented cycle now after a few cycles of heavy work, will hopefully lay that out later tonight and be more consistent updating more frequently
first day back after a deload, going with a higher volume approach for now
Press (TM 150)
45x10
65x5
85x5
95x5
115x5
125x10
DB incline bench, 2 sec negative
60x2x12
55x2x12
db laterals
10x5x15
Fat Bar Curls
20x4x15
double pump rope curls
40x3x8