This log is dedicated to moving north of the vag and getting stronger. My personal weapon of choice is 3/5/1.
Training maxes are
240 bench 250 front squat 160 military press and 360 deadlift.
This is 90% of my actual max.
Bench 3’s week
Warm-up
170x3
190x3
215x7 pr
Incline bench
135 3x8
Skull crushers
80 3x8
Front squat 3’s week
Warm up
185x3
210x3
225x8 pr
BBB
135 5x10
Military press 3’s week
Warm up
115x3
130x3
145x7 pr
BBB
85 5x10
Deadliest 3’s week
Warmup
250x3
290x3
325x8 pr
Barbell rows
135 3x10
Curls
2x6 90
Bench 5’s week
Warm up
185x5
195x5
205x9 pr
135 5x10
Front squat 5’s week
185x5
205x5
215x9 pr
BBB
135x2x10
couldnt finish my workout. no biggie still hit a pr.
Military press 5’s week
Training max-160
45x5 reps
95x5
105x5
115x5
125x5
135x9 pr
5x10x85
Last 3 training sessions
I switched back to pulling conventional instead of doing trap bar deads.
Deadlift 5s weak
warmup
235x5
285x5
305x7 pr
5x10 at 165
Bench 5/3/1
Warmup
195x5
215x5
225x6pr
I had a few reps left in the tank, but decided to cut it off here.
front squat 5/3/1
warmup
185x5
215x3
235x6
again a pr.
Military press 5/3/1
warmup
barx5
85x5
105x5
125x5
135x3
150x7 PR
5x10 with 85 pounds
Deadlift 5/3/1
warmup
135x5
225x5
275x5
305x3
340x3 PR
165x5x10
5/3/1 Cycle 2
Bench press training max-245
5 mins on the elliptical
45x5
135x5
160x5
185x
210x8 or 9 I might have miscounted. Either way its still a pr.
5x10x135
Cycle 2
Front Squat training max-260
warm up
170x5
190x5
220x7
135x2x10
Cycle 2
Military press training max
45x5
75x5
115x5
125x5
140x11 PR
5x10x85
Cycle 2
Conventional Dead lift.
Warm up
235x5
285x5
305x7 PR
180x5x10
I put the wrong weight on my last set, oh well.
Cycle 2 3’s week
Warm up
135x5
170x3
190x3
220x7 pr
135x5x10
Cycle 2 front squat training max- 260
Warm up
185x3
210x3
235x7 pr
135x5x10
Military press
Warm up
120x3
135x3
150x9 press
85x4x10
Dead lift 3’s week
warmup
245x3
280x3
315x7
Bench press 5/3/1
185x5
210x3
230x5
5x10x135