I am going to start posting my log here to keep myself accountable. I have been terribly inconsistent for the better part of 2 years now after making really good gains my first year or so of lifting.
I’m going to start a new 5/3/1 cycle that will look as follows…
Day 1: Squat 5/3/1(TM=230)
Deadlift 5/3/1(TM=300)
power clean assistance
Day 2: Bench 5/3/1(TM=230)
superset w/ chins
press assistance
arms
Day 3: Power Clean 5/3/1(TM=185)
squat assistance
deadlift assistance
Day 4: Press 5/3/1(TM=160)
superset w/ pullups
bench assistance
arms
Height: 6’0"
Weight: 210 lbs
Obviously my main focus will be on my squat. That’s why I’ve put it first in the week. I will only be doing required reps on deadlift, at least to start out.
Cycle 1, Week 1(5s)
2/19/14
Squat531…95x5, 125x5, 150x5, 175x5, 195x9.
Dead531…165x5, 195x5, 225x5, 255x5.
SG Hi-Pull…95x8, 8, 8, 6, 6.
Ab stuff
2/21/14
Bench531…95x5, 125x5, 150x5, 175x5, 195x9.
ss w/chins…BWx4, 5, 6, 5, 4.
Hi Inc. Press…135x5, 5, 5, 5, 5.
Arm stuff
Tonight’s workout…
Music: Neon Warship | Neon Warship
5/3/1 Cycle 1, Week 1(5s)
Power Clean 5/3/1
75x5, 95x5, 120x5, 140x5, 155x8.
Front Squat 5x5(60s rest)
95x5, 5, 5, 5, 8.
Stiffies 5x8(90s rest)
185x8, 7, 7, 6, 6.
Tonight’s workout…
531 Cycle 1, Week 1(5s)
Press 531(TM=160)
65x5, 80x5, 105x5, 120x5, 135x7.
ss w/pullups pyramid
3, 4, 5, 4, 3(+3 negatives).
DB Bench 5x10(60s rest)
50s x12, 10, 10, 6, 6.
Inc. DB curls 3x10
ss w/Inc. DB skulls 2x10
Tonight’s workout…
Music: http://mothermars.bandcamp.com/
531 Cycle 1, Week 2(3s), Day 1
Squat 531
95x5, 125x5, 160x3, 185x3, 205x7.
Deadlift 531
165x5, 210x3, 240x3, 270x4.
Snatch-Grip High Pull 5x6(60s rest)
115x6, 6, 6, 6, 6.
Tonight’s workout…
Music: The Machine & Sungrazer | The Machine And Sungrazer Split
531 Cycle 1, Week 2(3s), Day 2
Bench 531(TM=230)
95x5, 125x5, 160x3, 185x3, 205x7.
ss w/chins pyramid
4, 5, 6, 5, 4(+2 negatives)
High Incline DB Press 5x8(60s rest)
50s x8, 8, 8, 8, 6.
Inc. DB Curls 3x8
Inc. DB Skulls 2x8
Tonight’s workout…
Music: Lo and Behold! | Mojo Waves
531 Cycle 1, Week 2(3s), Day 3
Power Clean 531(TM=185)
75x5, 95x5, 130x3, 150x3, 165x5.
Front Squat 5x5(60s rest)
115x5, 5, 5, 5, 6.
Stiffies 4x8(90s rest)
185x8, 8, 8, 5.
Today’s workout…
Music: Stubb | Stubb
531 Cycle 1, Week 2, Day 4
Press 531(TM=160)
65x5, 80x5, 110x3, 130x3, 145x4.
ss w/neutral grip chins pyramid
4, 5, 6, 5, 6.
Pause Bench 5x5(60s rest)
175x5, 5, 5, 3, 3.
Inc. Curls 3x12
Inc. Skulls 2x12
Tonight’s workout…
Music: Weedpecker | Weedpecker
531 Cycle 1, Week 3, Day 1
Squat 531(TM=230)
95x5, 135x5, 170x5, 195x3, 220x6.
Deadlift 531(TM=300)
185x5, 225x5, 255x3, 285x4.
SG High Pull 5x8(60s rest)
115x8, 8, 8, 8, 8.
Today’s workout…
Music: Ancient Warlocks | Ancient Warlocks
531 Cycle 1, Week 3, Day 2.
Bench 531(TM=230)
95x5, 135x5, 170x5, 195x3, 220x5.
ss w/ hmr chins pyramid
3, 4, 7, 6, 5.
DB Press 5x10(60s rest)
35s x10, 8, 8, 5, 7.
Triple Set
-BB Rows 3x10
-Inc. Skulls 3x10
-Inc. Curls 3x10
Wednesdays Workout…
Music: Movements | Dirty Streets
531 Cycle 1, Week 3, Day 3.
Power Clean 531(TM=185)
75x5, 110x5, 140x5, 155x3, 175x3.
Front Squat 5x5(60s rest)
135x5, 5, 5, 5, 3.
Fridays Workout…
Music: http://theshrine.bandcamp.com/
531 Cycle 1, Week 3, Day 4.
Press 531(TM= 160)
65x5, 95x5, 120x5, 135x3, 150x3.
ss w/Chins pyramid
4, 5, 7, 6, 6.
DB Bench 5x10(60s rest)
50s x10, 10, 10, 10, 7.
Week 3 estimated maxes:
Squat (220 x 6 x .0333) + 220 = 264
Deadlift (285 x 4 x .0333) + 285 = 323
Bench (220 x 5 x .0333) + 220 = 256
Power Clean (175 x 3 x .0333) + 175 = 192
Press (150 x 3 x .0333) + 150 = 165
New training maxes:
Squat from 230 to 240
Deadlift from 300 to 310
Bench from 230 to 235
Power Clean from 185 to 187.5
Press from 160 to 162.5