Quest for 1/2/3/4

Training Logs
41

10/6/25
531 BBB Beefcake
Week 2, Squats

Squats

Warmups
5x35kg
5x42.5kg
3x52.5kg

5/3/1 Sets
5x60kg
5x70kg
5x77.5kg

BBB Sets
5x10x60kg

Assistance
60 dips
60 chins

Notes+Thoughts

  • Good session today, 5x10 was tough, but doable. Sneaked in a few more dips and chins, because I had the time.
  • Still been keeping up with the conditioning on “off” days, usually either a ~45min weighted vest walk or rower.
1 Like
42

12/6/25
5/3/1 BBB beefcake, OHP day

Overhead Press

Warmups
5x20kg
5x20kg
5x25kg

5/3/1 sets
5x30kg
5x32.5kg
5x37.5kg

BBB Sets
5x10x30kg

Assistance
Cable Crunches - 50x57.5kg
Dumbbell BGSS - 25x20kg (each leg)

Notes+Thoughts

  • Did the same assistance work but in fewer sets and less time, will up the weight though for next week.
  • Those BBB sets were pretty tough - no awful grinders, but rep speed was seriously slowing down near the end. Felt great doing it though.
  • Conditioning has been done, on off days, like always.
1 Like
43

14/6/25
5/3/1 BBB beefcake - deadlifts

Deadlifts

Warmup sets
5x45kg
5x55kg
3x67.5kg

5/3/1 Sets
5x77.5kg
5x90kg
5x100kg

BBB sets
5x10x77.5kg

Assistance

50+ dips
100+ Band pullaparts

Notes+Thoughts

  • Love deadlifts: they’re hard, but I feel like they “fit” me, if that makes sense.

  • Exceeded my accessory work this time, adding some more reps here and there after I had completed the prescribed work - I figure it cant hurt.

  • Nothing else in particular to report: got in, got the work done, and got out. I suppose that is one of the key features of 5/3/1, certainly not a bad thing, though.

1 Like
44

5/3/1 BBB beefcake
Week 2 - Bench day

Warmups
5x22.5kg
5x27.5kg
3x35kg

5/3/1 Sets
5x40kg
5x45kg
5x50kg

BBB sets
5x10x40kg

Accessories
5x10 Dumbbell rows
50x60kg Cable Crunches
25x22.5kg Bulgarian split squats (each leg)

Notes+Thoughts

  • Fun session, chest was nicely pumped after the BBB sets, lol.

  • Decided to bump up the weight for my accessories (or assistance? I dont know the naming conventions), which was a good idea, but the rows took a lot more time to get through.

  • Have also been implementing some “daily work” outside of the gym: a few chinups and pushups here and there - stuff like that.

1 Like
45

5/3/1 BBB beefcake
Week 3 - Squat day

Barbell Squat

Warmups

5x35kg
5x42.5kg
3x52.5kg

5/3/1 Sets
5x65kg
5x72.5kg
5x82.5kg

BBB sets
5x10x65kg

Assistance
70 dips
70 chins

Notes+Thoughts

  • Ok, this was pretty tough. The last reps on the last BBB sets were on the verge of being a bit grindy, but I got the prescribed work completed, and a bit more.
  • Overall a good session, and I’m excited for the next workouts in the week.
1 Like