Laner's 5/3/1

Training Training Logs
61

29/12/11

Squats
60x5
65x10
80x10
95x10

Deadlift
60x5
100x5
145x3
170x3
190x6

Incline DB bench
4x12 30kg

curls/tricep pushdowns
4x10

62

Press
barx10
50x5
55x3
65x3
70x10

Squats
60x5
60x5
100x3
110x3
125x3
140x11

63

Squats
60x10
65x10
80x10
95x10

Bench
60x10
60x10
90x5
100x3
115x7

close grip bench
90x8
110x3x3

Bent over row
90kg 3x8

Curls 3x10

64

Press
Barx10
40x5
40x5
60x5
70x3
75x5

Squats
60x10
60x10
100x5
115x5
135x3
150x10

Incline DB Press
done with 3 second pause at bottom
30kg 10,12,12,10

Lat pull down
3x10

Hamstring curls
3x10

Lying leg raises
2x20

50 crunches

1min plank

Will work up to a 1rm on squats next session as I feel my knees and form have greatly improved (6/12/11 I struggled to squat 150x3)

Goals for this year

  1. 150kg Bench Press before 9th april (20th birthday)
  2. Get squat back up to 220
  3. Deadlift 250 by the end of the year
  4. Participate in a powerlifting/strongman meet
65

Squats
barx5
70x5
100x5
130x3
150x3
170x1
180x1
190x1
200x1

Deadlift
70x5
100x5
130x3
170x5
180x3
200x3

lat pull down 3x10

skullcrushers/curls 3x10-15

66

My knee troubles have started again.

11/1/12

Bench
barx10
60x10
80x6
85x5
100x5
110x9

70kg 4x10

Seated row
3x15

standing db press
20kg 3x10

curls 3x10

67

18/1/12

Rack wasnt free
seated db press
10x17
6x17
5x27.5
5x32.5
8x37.5

Deadlift
60x6
100x5
140x5
160x5
180x5

Incline Barbell bench
60x10
80x8
80x6
80x7

curls/skullcrushers

68

26/1/12

Bench
barx10
60x6
70x5
80x5
95x3
105x3
120x4
80x15

preacher curls

1 arm db push press

seated row 3x12

tricep pushdowns

69

29/1/12

Squats
barx6
60x5
60x5
100x5x5

Leg Press
4x10

RDL’s
60x15
100 3x6

Curls/Press/tricep extension superset 30kg 3x10 reps on each

70

30/1/12

Squats
50x10
70x6
90x6
110x6

RDLs
60x8
80x8
90x8
100x8

Chins
4x5

Incline DB press
28x8
38x8
42x5

71

2/2/12

Bench
barx10
60x10
80x5
90x5
100x5
110x3
125x3
90kg 3x10

Seated row
4x10

OHP
3x12 40kg

Curls 3x10 30kg

skullcrushers 2x10 40kg

tricep extensions 3x12

72

6/2/12
Hang cleans
40x5
50x5
70x3
60x5

squats
90x6
100x5
120x3

RDLs
100x8
110x8

8/2/12
flat bench
barx10
60x10
75x8
90x5
100x5
110x5
115x5

incline db
3x8 35kg

incline flies 3x10 12kg

1 arm db row 3x10 40kg

seated row 3x8

cable curls/tricep extensions
120x8
130x8

chins 3x5

incline db press
38x6
42x6
42x5

73

16/2/12

16kg kettlebell

swingsx20
squatsx20
rdl’sx20
clean pressx20
pressup x20
shoulder press 10each arm

circuitx3 2 min rest

3x20 bo rows each arm