Training:
5/3/1 5’s
Bench
5 x 105
5 x 120
13 x 135
OHP - 50%
5 x 10 @ 52.5
3 x 8 DB Flat bench @ 50
3 x 10 DB Incline Bench @ 35
3 x 8 DB squeeze press @ 25
5 x 10 EZ Skull crushers @ 40
3 x 10 tricep rope @ 3
Ran . 69 of a mile - still have wicked DOMS from tuesday, but I’m starting to realise just how unfit I am…
Training
5/3/1 5’s
Squat
5 x 115
5 x 130
11 x 150
Deads - 60%
5 x 10 @ 190
3 x 10 Kirk Rows @ 110
3 x 10 DB Shrugs @ 70
3 x 10 Rear DB Shrugs @ 50
5 x 40 yd Farmer’s walks @ 120 ea arm
3 x 10 ab wheel
Training:
5/3/1 3’s
OHP
3 x 75
3 x 85
9 x 95
Bench - 70%
5 x 10 @ 115 - THAT was hard
4 x 10 negative only pullups
3 x 8 DB OHP @ 35
3 x 6 front plate raise @ 35
3 x 8 lateral raise @ 15
EZ bar curls pyramid set
Ran .85 of a mile
Training:
5/3/1 3’s
Deads
3 x 220
3 x 250
8 x 285
My phone had a meltdown and i couldn’t play music, plus the fact I was very unmotivated led to me stopping there…
Rest day
40 mins LISS
Training:
5/3/1 3’s
Bench
3 x 112.5
3 x 130
10 x 145
OHP - 50%
5 x 10 @ 55
3 sets Kroc Rows @ 65 - 20,12,12
3 x 8 DB Flat Bench @ 55
3 x 8 DB Incline @ 45
3 x 8 DB Squeeze press @ 30
5 x 10 EZ Skullcrushers @ 50
3 x 10 tricep rope @ 3
Ran 1.07 miles
Training:
5/3/1 3’s
Squats
3 x 120
3 x 140
10 x 157.5
Deads - 50%
5 x 10 @ 190
3 x 10 Kirk rows @ 110
3 x 10 Facepull @ 11
4 x 10 ab wheel
10 x 20yd farmers walks @ 160 ea
Training:
5/3/1 1’s
OHP
5 x 80
3 x 90
6 x 100
Bench - 60%
5 x 10 @ 95
supersetted with
5 x 10 negative only pullups
3 x 8 Landmine press w/35lb plate
3 x 5 DB OHP @ 40
3 x 8 Front Plate Raise @ 25
3 x 8 Incline Bench Curl @ 20
Ran 1 mile in 9:14…can shave at least a minute and half easily in the next week.
I’ve noticed decreasing motivation throughout the last 2 or so weeks, and I think it might be the BBB template. I’ve pretty much ran it the entire time while doing 5/3/1, so I’m getting a bit tired of it. I had originally planned to run another cycle after this one, but I’m going to change up. Not sure if I’m going to go with something more bodybuilding oriented or another version of 5/3/1. Maybe I’ll try FSL…or maybe the beach body challenge. OR maybe I’ll do the 6 weeks to superhero. Idk. I got 4 days to decide lol…
Training:
5/3/1 1’s
Deads
5 x 235
3 x 265
10 x 300!! - This puts my 1RM at 400
Squats - 60%
5 x 10 @ 105
4 x 10 Ab Wheel
3 x 10 DB Shrugs @ 70
5 x 10 Facepull @ 10
30 Mins LISS
Training:
5/3/1 Bench
5 x 120
3 x 135
9 x 152.5
OHP - 50 %
5 x 10 @ 55
3 x 10 DB Flat Bench @ 50
3 x 8 DB Fly @ 30
supersetted with
3 x 8 DB incline squeeze press @ 30
3 x 10 skullcrushers
3 x 10 tricep rope
Ran a mile in 8:58
Training:
5/3/1 1’s
Squat
5 x 130
3 x 150
10 x 165
Deads - 60%
5 x 10 @ 190
3 x 10 Kirk Rows @ 90
3 x 10 DB Shrugs @ 70
3 x 10 Facepulls @ 10
I haven’t run a mile since Summer of 2014. I think I may start working some runs into my new program after reading Wendler’s new book. You’re putting some some solid run times though. I’d be happy with a sub 10min mile.
Thanks man!
Yeah Forever is what got me motivated to get running again. My goal is 6:30 by June 1st, and I’ve already noticed an increase in stamina throughout workouts, which is great. I’ll probably start doing hill sprints in about 2 weeks, but the way I see it, if I can’t run a respectable mile, I have no business doing hill sprints…
Training:
Missed yesterdays workout so did OHP sets first
Deload:
OHP:
5 x 45
5 x 55
10 x 65
Deads: Worked up to a single
5 x 135
2 x 185
1 x 225
1 x 265
1 x 315
1 x 385 - 20lb PR…my deadlift is finally going up!!!
EZ bar curls
Other curls
Ran a mile in 8:20
Sciatic pain is pretty bad from that deadlift, hopefully it subsides in time for hockey in the morning…
Training:
Deload:
Bench - decided to work up to a heavy single
5 x 65
5 x 75
3 x 95
1 x 135
1 x 185
0 x 225 - I SHOULD have got this…but it just pinned me…disappointing to say the least
Ended there as i was pretty bummed i missed that.
On the upside, I did run a mile in 7:57 after
OK so no more 1RM stuff for a while, it just gets me too depressed if i miss a lift. Goal: go the next 6 months before I test any RM’s.
Training:
Deload:
Squat:
5 x 70
5 x 97.5
5 x 105
Decided to do Power Cleans instead of deads
5 x 5 @ 135
3 x 15 DB shrug
3 x 10 facepull
Holy crap!! Yeah my form on the power cleans was absolutely atrocious, but I think I’ve found my new favorite lift! I love the explosion i needed, and the fact I was winded after 5x5 sets! I hadn’t really ever done it, but I’m thinking I might incorporate it into my 5/3/1. Starting next week, I’m going to try this program:
It has both power cleans and front squats in it, 2 things i want to work on.
5/3/1 5’s
OHP:
5 x 70
5 x 82.5
8 x 95
supersetted with
5 x 10 Purple band pullups
SST:
Close grip Bench Press
10 x 82.5
10 x 100
10 x 115
supersetted with
3 x 10 tricep rope
Other Assistance:
50lb Glen B shrugs - Pickup 2 DB’s, do 100 reps in as little sets without putting em down: Did 50, then 5 x 10 sets, had to put them down at rep 70 for 10 seconds.
3 x 8 Front plate raise @ 25
3 x 10 Facepull @ 10
Ran a mile in 8:42
5/3/1 5’s
Deads:
5 x 210
5 x 245
11 x 275
Got a real bad neck pain after this set, don’t know what it was. Still has a dull pain 2 hours later. I’m hoping it will be good by Thursday…
SST: Back Squat
10 x 95
10 x 110
10 x 130
Assistance:
3 x 10 Ab wheel
8 x 10 Neck harness
supersetted with
8 x 10 facepull @ 10
The SST was meant to be front squats, but I can’t seem to get in the right position. My arms are just not flexible enough. I tried moving my grip out to see if I could get my elbows up, but nope. Just felt like the bottom part of my wrist was gonna tear off. Any suggestions would be appreciated!
Woke up at 194 this morning!
Training:
5/3/1 5’s
Bench:
5 x 107.5
5 x 125
5 x 140
supersetted with
5 x 10 Kirk rows @ 90
SST: Incline Bench
Didn’t know my 1RM so worked up to a quick 1RM of 135 - i’m certain I cold get at least 165 on this, but I was tired from the bench. Plus I’m not too worried about it as its just assistance…
10 x 60
10 x 75
10 x 85
supersetted with
3 x 10 facepulls at 12
Assistance:
3 x 15 DB shrugs @ 70
supersetted with
3 x 10 Fat gripz BB curl
3 x 8 Cable curl - focused on the negative/contraction
Ran .9 of a mile in 7:46 - it was close on 100 out today, so this was hooott!
Set my alarm to wake up at 5:30 am to workout. Got downstairs, about 20 mins later I had an increasingly weird feeling that it was just too early. Turns out I set my alarm for 4:30, not 5:30, but I figured it out too late to go back to bed. Missed out on some sleep gaaainz…
5/3/1 5’s
Power Clean
5 x 87.5
5 x 100
12 x 115 - could have kept going for another 10 at least…
Squat:
5 x 120
5 x 140
11 x 157.5
SST: Straight Leg Deads
10 x 135
10 x 160
10 x 190
Assistance:
3 x 10 ab wheel
5 x 10 Neck work
supersetted with
5 x 10 Facepull @ 11