JR's 5/3/1 Training Log

Training Training Logs
181

Workout #159, Week #47, Cycle XI

Deadlift - 280 x 1 x 5 (5), 320 x 1 x 3 (3), 355 x 1 x 4 (1+), 280 x 1 x 10 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between circuits)
A1. Walking lunges - 30 x 5 x 10 (each leg)
A2. Barbell Standing Calf Raises - 315 x 5 x 12
A3. Kneeling ab crunches with resistance bands- 5 x 15

182

**Only made it to the gym once last week, so repeating the entire week this week

Workout #160, Week #47, Cycle XI

Bench Press - 155 x 1 x 5 (5), 185 x 1 x 3 (3), 210 x 1 x 2 (1+), 160 x 1 x 12 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Incline Bench Press - 115 x 1 x 10, 2 x 8, 1 x 7, 1 x 4
A2. EZ Bar Curls - 90 x 5 x 10
A3. Chin ups - BW x 1 x 5, 4 x 4

183

I’ve been out of the game about 10 days after getting rear ended in a collision Memorial Day weekend. Things are pretty good to go per the chiropractor, so my goal here is to repeat the entire 4 weeks of the cycle I was working on. Assistance work may need to be modified, but I’m going to attempt to pick back up with the core lifts.

Strength was down on this workout today.

Workout #161, Week #47, Cycle XI

Bench Press - 140 x 1 x 5 (5), 160 x 1 x 5 (5), 185 x 1 x 5 (5+), 140 x 1 x 18 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Incline Bench Press - 115 x 1 x 10, 1 x 9, 1 x 8, 1 x 6, 1 x 5
A2. EZ Bar Curls - 90 x 5 x 10
A3. Chin ups - BW x 2 x 5, 3 x 4

184

Workout #162, Week #47, Cycle XI

Box Squat - 175 x 1 x 5 (5), 205 x 1 x 5 (5), 230 x 1 x 10 (5+), 175 x 1 x 10 (FSL + AMRAP)
*Strength was way down on this after a 3-week layoff, as compared to the last time vis-a-vis weight/reps on the heavy set + FSL

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Front Squat- 185 x 1 x 8, 4 x 5
A2. Hanging Leg Raise - BW x 5 x 10
A3. Seated leg press (cable machine) calf raises - 5 x 12

185

Workout #163, Week #47, Cycle XI

Standing Overhead Press - 95 x 1 x 5 (5), 110 x 1 x 5 (5), 120 x 1 x 5 (5+), 95 x 1 x 10 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between circuits)
A1. Bodyweight Dips - 5 x 10
A2. Standing French Press - 45 x 5 x 10
A3. Chin ups (BW) - 1 x 6, 4 x 5

186

Workout #164, Week #48, Cycle XI

Deadlift - 240 x 1 x 5 (5), 275 x 1 x 5 (5), 325 x 1 x 5 (5+), 240 x 1 x 10 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between circuits)
A1. Calf Raise / Leg Press Cable Machine - 5 x 15
A2. Kneeling banded ab crunches (w/resistance bands) - 5 x 15

187

I’m going to pick this back up, because it helps immensely for accountability purposes. I traveled extensively most of the summer, so outside of conditioning work (I logged a very respectable amount of mileage hiking out west), I didn’t do as much with the traditional 5/3/1 resistance training programming. I’ve lost strength as a result, but I’ll rebound, it’s a natural consequence of letting the program go for 7-8 weeks. Given that I lost some strength, I ended up resetting my TM to go back several cycles, and I’ll just continue on from there. I modified my template to mix up the assistance work a bit.

Workout #165, Week #47, Cycle XII

Bench Press - 135 x 1 x 5 (5), 155 x 1 x 5 (5), 175 x 1 x 6 (5+), 135 x 1 x 12 (FSL + AMRAP)

Assistance Work Supersets (5 sets x 5-10 reps for each exercise, 2 min rest between super set circuits)
A1. Incline Bench Press - 115 x 2 x 8, 3 x 7
A2. Standing DB curls - 40 x 5 x 10
A3. Chin ups - BW x 1 x 4, 4 x 3

188

Workouts #166 (THUR 08/27) and #167 (FRI 08/28)

Deadlift - 225 x 1 x 5 (5), 255 x 1 x 5 (5), 290 x 1 x 6 (5+), 225 x 1 x 15 (FSL / AMRAP)

Assistance - Supersets:
DB Lunges - 30 x 5 x 10
Seated calf raises / cable machine leg press - 150 x 5 x 15

Standing Shoulder Press - 85 x 1 x 5 (5), 95 x 1 x 5 (5), 105 x 1 x 8 (5+), 85 x x 10 (FSL / AMRAP)

Assistance - Supersets:
Tricep Dips (BW) - 5 x 10
Chins (BW) - 6/5/4/4/3 = 22 total
Standing French Press (DB) - 45 x 1 x 10, 2 x 8, 2 x 6

189

I have been bad about actually coming on here and logging workouts, but I haven’t skipped any. A week ago I completed my first phase of 5/3/1 reset after being on a lay-off part of the summer. Now in my second cycle, lifts are continuing to increase. Here’s a recap of lifts from late AUG - SEP.

Standing OHP

85 x 1 x 5, 95 x 1 x 5, 105 x 1 x 8, 85 x 1 x 10 (AMRAP)
90 x 1 x 3, 100 x 1 x 3, 115 x 1 x 7, 90 x 1 x 12 (AMRAP)
95 x 1 x 5, 105 x 1 x 3, 120 x 1 x 4, 95 x 1 x 10 (AMRAP)

Bodyweight dips - 2 x 15, 3 x 12 - best for the month on last cycle
Chins - 23 reps total - best for the month on the last cycle
Standing French Press - 45 x 1 x 10, 4 x 6

Deadlift

220 x 1 x 5, 255 x 1 x 5, 290 x 1 x 6, 220 x 1 x 15 (AMRAP)
240 x 1 x 3, 270 x 1 x 3, 305 x 1 x 8, 240 x 1 x 15 (AMRAP)
255 x 1 x 5, 295 x 1 x 3, 325 x 1 x 5, 255 x 1 x 12 (AMRAP)

Walking Lunges - 30 x 5 x 10 - best for month of last cycle
Seated cable machine calf raises - 150 x 5 x 15 (best for month of last cycle)
Kneeling resistance band ab cruches - 5 x 15

Bench Press

135 x 1 x 5, 155 x 1 x 5, 175 x 1 x 6, 135 x 1 x 12 (AMRAP)
140 x 1 x 3, 160 x 1 x 3, 180 x 1 x 6, 140 x 1 x 12 (AMRAP)
150 x 1 x 5, 170 x 1 x 3, 190 x 1 x 4, 150 x 1 x 12 (AMRAP)

DB Flat Bench - 50 x 3 x 12, 1 x 11, 1 x 10 - best for month, last cycle
Chins - 20 reps total

Box Squat

155 x 1 x 5, 185 x 1 x 5, 205 x 1 x 5
175 x 1 x 3, 195 x 1 x 3, 225 x 1 x 10
185 x 1 x 5, 205 x 1 x 3, 235 x 1 x 12

Box Squat - 135 x 5 x 10 (55% 1 RM, all sets completed in 10 min or less)
Swiss Ball ab crunches - 1 x 20, 4 x 15
Standing Barbell Calf Raises - 315 x 4 x 12, 1 x 15

190

Weeks 1 and 2 of Phase VII

Standing OHP

85 x 1 x 5, 100 x 1 x 5, 110 x 1 x 5, 85 x 1 x 12 (AMRAP)
90 x 1 x 3, 105 x 1 x 3, 120 x 1 x 5, 90 x 1 x 10 (AMRAP)

Bodyweight dips - 3 x 15, 2 x 12
Chins - 23 reps total best thus far
Standing French Press - 45 x 2 x 10, 1 x 8, 2 x 6

Deadlift

235 x 1 x 5, 265 x 1 x 5, 300 x 1 x 10, 235 x 1 x 15 (AMRAP)
245 x 1 x 3, 280 x 1 x 3, 315 x 1 x 8, 245 x 1 x 16 (AMRAP)

Walking Lunges - 40 x 5 x 5
Kneeling resistance band ab crunches - 5 x 15
Standing Barbell Calf Raises - 335 x 2 x 12, 3 x 10

Bench Press

140 x 1 x 5, 160 x 1 x 5, 180 x 1 x 7, 140 x 1 x 12 (AMRAP)
145 x 1 x 3, 165 x 1 x 3, 185 x 1 x 6, 145 x 1 x 13 (AMRAP)
155 x 1 x 5, 175 x 1 x 3, 195 x 1 x 3, 155 x 1 x 10 (AMRAP)

DB Flat Bench - 60 x 3 x 10, 1 x 8, 1 x 6
Chins - 24 reps total (+1 since last cycle)

Box Squat

160 x 1 x 5, 190 x 1 x 5, 215 x 1 x 15
175 x 1 x 5, 200 x 1 x 5, 225 x 1 x 15

155 x 5 x 10 (60% 1 rm, all reps completed in 10 min or less)

Kneeling resistance band ab crunches - 5 x 20
Standing Barbell Calf Raises - 335 x 5 x 10

191

Tuesday, October 13th Workout

Box Squat - 190 x 1 x 5 (5), 215 x 1 x 3 (3), 240 x 1 x 15 (5+)

Assistance Work

Box Squats, 155 x 5 x 10 (60% current 1 RM - completed in 9 minutes)

A1. Kneeling Banded Ab Crunch, 5 x 20
B1. Standing Barbell Calf Raises, 335 x 5 x 12

3 mile brisk walk, average 15:10 min/mile

192

Wednesday, October 14th Workout

Standing Overhead Press

100 x 1 x 5 (5), 110 x 1 x 3 (3), 125 x 1 x 5 (5+), 100 x 1 x 10 (FSL / AMRAP)

Assistance Work - Supersets

A1. Tricep Dips - BW x 3 x 15, 2 x 12
B1. Chins - BW - 1 x 7, 2 x 5, 1 x 4, 1 x 3 = 24 reps total

3 mile run - AVG 9:14 min./mile

193

Thursday, October 15th

Deadlifts

265 x 1 x 5 (5), 300 x 1 x 3 (3), 335 x 1 x 5 (1+), 265 x 1 x 12 (FSL / AMRAP)

No assistance work was performed this workout

194

Monday, October 19th

De-load Week

Box Squat

100 x 1 x 5 (5), 125 x 1 x 5 (5), 155 x 1 x 30 (5+)

Assistance Work - Box Squat @ 60% 1 RM, 155 x 3 x 10
Kneeling (resistance) Banded Ab Crunch - 3 x 20
Standing BB Calf Raises - 335 x 3 x 15

195

Wednesday, October 21st

De-load Week

Bench Press: 85 x 1 x 5 (5), 105 x 1 x 5 (5), 125 x 1 x 25 (5+), 85 x 1 x 20 (FSL/AMRAP)

DB Flat Bench Press: 60 x 3 x 10
Chin ups: 1 x 7, 2 x 5, 2 x 3 (23 reps total)
E-Z Bar Preacher Curls: 105 x 3 x 6

196

Thursday, October 22nd

De-load Workout

Deadlift: 140 x 1 x 5 (5), 175 x 1 x 5 (5), 210 x 1 x 20 (5), **405 x 1 x 1 (decided to try for a PR for the hell of it, completed with good form).

DB Lunges: 40 x 3 x 10
Standing BB Calf Raises: 335 x 3 x 15

197

Friday, October 23rd

Deload Week (40%/50%/60% 1 RM)

Overhead Press: 55 x 1 x 5 (5), 65 x 1 x 5 (5), 80 x 1 x 15 (5+), 55 x 1 x 20 (FSL/AMRAP)

Dips: BW x 3 x 15
Chins: BW x 16 reps total (7/5/4)

2 mile walk, 4.5 mph @ 20% incline

198

Monday, October 26th

Box Squat: 175 x 1 x 5 (5), 195 x 1 x 5 (5), 225 x 1 x 5 (5)

Box Squat (70% 1 RM): 185 x 5 x 10, completed in 9:50

Assistance Work

Kneeling Banded Ab Crunch: BW x 5 x 20
Barbell Standing Calf Raises: 335 x 5 x 15

199

Tuesday, October 27th

Bench Press: 140 x 1 x 5 (5), 160 x 1 x 5 (5), 180 x 1 x 6 (5+), 140 x 1 x 13 (FSL / AMRAP)

Chin-ups (BW) - worked in between sets of BB: 1 x 9, 1 x 7, 4 x 5 - 36 reps total

Assistance Work - Supersets
A1. DB Flat Bench: 60 x 2 x 10, 3 x 6
A2. EZ Bar BB curls: 105 x 3 x 6, 2 x 3

Incline Treadmill Walk, 4.5 mi/hr @ 30% incline, 2 miles total

200

Thursday, October 29th

Overhead Press: 90 x 1 x 5 (5), 100 x 1 x 5 (5), 115 x 1 x 6 (5+), 90 x 1 x 10 (FSL / AMRAP)
Chin-ups (between OHP sets): 1 x 10, 1 x 7, 4 x 5 (37 reps total)

Assistance Work - Supersets

A1. Bodyweight Dips (changed form to more vertical – chest emphasis): 2 x 15, 3 x 12
A2. E-Z Bar Standing Triceps Extension: 45 x 1 x 10, 2 x 8, 1 x 6, 1 x 4

Morning Fasted Cardio: 2.8 mile brisk walk, avg. 14:35 min./mile