Nate86's 5/3/1 Training Log

Training Training Logs
41

[Been lacking in motivation over the last week and a half, probably due to not wanting to do a deload wave. Today I decided to suck it up and just get it over with so I can start a new cycle. Motivation is now fully restored.]

Deload week - Squat day

Warm up: Lower body dynamic stretches, jumping jacks to raise core temperature

Workout:

Squats: Bar x 5
Bar x 5
95 x 5
115 x 5
135 x 5

Assistance work: Leg press @ 90 lbs.
5 x 12

Assistance work: Seated calf raises @ 50 lbs.
5 x 12

Assistance work: Ab wheel rollouts
5 x 12

42

Sprint session

Warm up: Jogged for 7 minutes, A-skips, 70% intensity sprint

Sprints:

3 x 40 yards, 20 second rest between each bout
3 x 55 yards, 2 minutes rest between each bout

43

Bench press day

Warm up: Arm/shoulder rotations, upper body dynamic stretches, jumping jacks to raise core temp

Workout:

Bench press: Bar x 10
75 x 5
95 x 5
110 x 5

Assistance work: Dips @ BW + 5 lbs.
5 x 5

Assistance work: Incline bench press @ 55 lbs.
5 x 10

Assistance work: Cable crunches @ 45 lbs.
5 x 10

44

Deadlift day

Warm up: Lower body dynamic stretching

Workout:

Deadlift: Bar x 5
100 x 5
110 x 5
130 x 5
155 x 5

Assistance work: Good mornings @ 50 lbs.
5 x 10

Assistance work: Lunges @ 55 lbs.
5 x 5

Assistance work: Side bends @ 75 lbs.
5 x 10

45

Sprint session

Warm up: 5 minute jog, butt kicks, a hops, 70% intensity sprint

Sprints: 6 x 75 yards, using the walk back to the beginning as a rest period

46

[This was meant to be for Monday, November 29]

Military press day

Warm up: Arm rotations, jumping jacks

Workout:

Military press: Bar x 5
Bar x 5
50 x 5
65 x 5

Assistance work: Pull ups
5 x BW + 25 lbs.
5 x BW + 25 lbs.
5 x BW + 20 lbs.
4 x BW + 20 lbs.
5 x BW

Assistance work: Face pulls @ 45 lbs.
5 x 10

Bicep curls @ 15 lbs.
5 x 10

47

Squat day

Warm up: Squat stretches

Workout:

Squats: Bar x 4
150 x 5
175 x 5
200 x 6

Assistance work: Squats @ 135 lbs.
5 x 10

Assistance work: Ab wheel rollouts
5 x 10

48

200 x 6

49

Bench day

Warm up: Upper body stretching and arm rotations

Workout:

Bench press: Bar x 5
95 x 5
125 x 5
140 x 5
160 x 10 (Rep and weight PR)

Assistance work: Dips @ BW + 10 lbs.
5 x 7

Assistance work: Cable crunches @ 60 lbs.
5 x 10

50

Deadlift day

Warm up: Lower body dynamic stretches, leg rotations, short walk to raise body temp.

Workout:

Deadlift: 135 x 5
170 x 5
200 x 5
225 x 5

Assistance work: Speed deadlifts
3 x 10

51

Military press day

Warm up: Arm rotations, upper body dynamic stretches, 30 jumping jacks

Workout:

Military press: 55 x 5
70 x 5
80 x 5
95 x 7

Assistance work: Bent-over row
65 x 10
70 x 10
85 x 10 x 3

Assistance work: Chin ups (body weight)
5 x 4 reps

52

Good work so far man, 5/3/1 is a lot of fun huh?

53

Thanks for the words, and yes it is.

54

Squat day

Warm up: Tried CT’s new neural charge jumps for lower body, very much liked it… will do again

Workout: Squats
120 x 3
165 x 3
190 x 3
210 x 6

Assistance work: Squats @ 140 lbs.
5 x 10

55

Sprint session

Warm up: Neural charge jumps, 5 minute jog

Sprints: 2 x 30 yards, 20 sec rest
2 x 45 yards, 20 sec rest
2 x 75 yards, 45 sec rest

56

Bench day

Warm up: CT’s plyo push up neural charge exercises

Workout:

Bench press: 95 x 5
135 x 3
150 x 3
170 x 9 (New PR!)

Assistance work: Dips (body weight)
1 x 10
1 x 7
1 x 7
1 x 6
1 x 5

57

So I’ve been quite ill since Christmas day, and today I finally felt well enough to hit the gym again

Deadlift day

Warm up: Neural charge jumps (vertical, “frog”)

Workout:

Deadlift: 135 x 3
155 x 3
185 x 3
210 x 3
240 x 6

Assistance work: Deadlift @ 135 lbs.
4 x 10

58

Military press day

Warm up: Neural charge push ups (Incline plyo, regular plyo)

Workout:

Military press: Bar x 5
75 x 3
90 x 3
100 x 6

Assistance work: Bent-over heavy row @ 85 lbs.
5 x 10

59

Squat day

Warm up: Neural charge jumps (vertical, “frog,” broad)

Workout:

Squats: Bar x 5
135 x 5
155 x 5
175 x 5
200 x 3
225 x 4

Assistance work: Squats @ 145 lbs.
5 x 10

60

Bench day

Warm up: Dynamic upper body stretches, neural charge push ups (incline plyo, reg. plyo)

Workout:

Bench press: 95 x 5
140 x 5
160 x 3
180 x 6

Assistance work: Dips (body weight)
2 x 10
3 x 7