Road to Getting Bigger, Stronger & Better

Training Logs
1

…with 5/3/1 and Westside for skinny bastards

Monday: rest
Tuesday: Max effort upperbody
Max effort pullups:set 1 bodyweightx5
set 2 15x5
set 3 20x5
set 4 25x5
set 5 35x5 new PR

supplemental: chinups:set 1 bodyweight x13
set 2 bodyweight x12 both of this were to failure

I would usually do rear delt/back superset but since I already did it for max effort and supplemantal I decided to do chest/rear delt superset

chest/rear delt superset: Db bench on stablity ball 80x12 85x12 85x10
rear delt flys:30x10 30x10 30x8

traps/bis superset

shurgs: 100x15 DB 110x15 110x15
barbell curls: 65x10 65x8 65x8 65x6

went home ate. and streched.

Wesnday: played dodgeball in school so thats my condtioning

Tursday: dynamic lower body
Jump train 6 sets of jumps

Unilateral:box stepupsx6 50x6 50x6 90x6

hip thrusts on benches: 25 x 8 25x8 25x10

leg raises:x15 x12 x12 x12

Friday: off

Sad: rep upper body and 5/3/1 shoulder press

5/3/1 shoulder press week 1

65 poundsx5
85 poundsx5
108 poundsx18

db flat bench press:90x10 95x10 100x10 this replaced medical delts that is prescribled in defrancos template

shoulder press: 55x10 55x10 only did two sets because techniclly i did one set of shoulder so its like doing 3 sets total.

upperback/back superset

fat handle horizantal pull:x12 x10 x8

facepulls: x9 x10 x10

traps/tri superset

Db shurgs: 100x15 110x13 120x8

Db tri extensions: 30x12 30x10 30x10

ended workout with reverse forearm curlsx12

2

Sunday: Max effort LB

Max effort box squats: this week is 5rm worked up to 275 on below parallel box. Im pretty flexible so I go low.

Unilateral: Did 2 kettlebell swings: 50x15 50x13 50x13

Lower back: Good Mornings: 145x10 160x8 195x6

core: 30 second planks on stablity ball to high rep ab circuit 2x threw.

Went home. ate. streched. Abductors,hamstrings, hip flexers, quads, abs, 2x threw for 20 seconds each

Later that day

worked on lagging body parts(extra workouts) for bis and calfs.

Precher curl:4 sets x 10

Single leg calf raises 4 sets X 10-12

3

Monday: Off did some Foam roller

4

tuesday: Max effort Upper body

     ME pullups: worked up to 3rm 55x3
     Supplemental: 2 sets chinups x13 x8 to failure
     chest: DB flat bench 95x10 100x10 110x8 again I decided to do this instead of horizantal pulling cause of the high volume for chest anyways
     Rear delt/tri superset
     bentover delt flies: 30x10 30x10 30x10
     DB tricep extentions: 30x12 35x10 35x8

Traps: barbell Shurgs: 275x15 315x13 315x8

Later that day

Extra workouts for tris and shoulders

standing barbell extensions: 70x10 80x10 80x10

Shoulders: raises: 20x12 20x12 20x12

Static strech legs

5

Wes: Off (streching)

6

Turs: Dynamic lower body: Box jumps,depth jumps 15 jumps total 7x2+
Unilateral: Pulling sled 3x20-25 yards facing sled
Ham posteriar chain: Pulling sled facing away from sled 3x20-25 yards
Core: leg lifts 4x12

7

Friday: Off

8

Sad: Rep upper body
5/3/1 sholder press: My 90 percent was 139 and week 7 3 reps
108x3
124x3 80 percent
139x8 1 rep pr from last time which from what I recall was week 1 I did it as last week before “deload” week and did same weight for 90 perent 7 times

Incline bench DB bench press: 85x10 85x10 90x10

Shoulder DB press: 50x10 50x10 did go to failure thats next week 2 weeks failure 2 weeks no failure and I do more volume with no failure

upperback/back superset:facepulls x10 x10 x8
elvated leg reversepullups: x10 x10 x8

bi/trap superset

strightbar curls: 75x10 x10 x10
DB shurgs: 100x15 110x13 110x13

Forearms: reverse curls 3x8-10

9

Sunday:ME lowerbody

Very low box squat: Today was 3 rep day I will start doing 5/3/1 when my gains slow down or stall.
135x5
185x3
225x3
275x3
315x3 PR I was bearly able to do that on a higher box 3 times

Instead of unilaterl I did powercleans: 135x5(warmup) 185x3 205x3 205x3

Lower back: Good mornings: 155x10 135x10 185x8 PRx1 rep

Highrep ab circuit:x 3sets(medicine ball circuit)15 pound medicine ball toe touches x8 vsitupsx8 spread eageups side to side x6 russian twistsx10 seconds ab wheelx8

10

Monday: Streching very sore core and lower back.

11

Tuesday: ME upperbody. Had less than steller day. I am dieting now.

ME: bench press 5rm worked up to 245 I been with that number for too long.
Supplemental:3 sets DB bench(been told go heavy when dieting) 90x10 95x10 100x6 I used to do 110x8

Reardelt/horizantal pulling superset

bentover flies: 30x8 30x8 25x10
cable rows: x3

trap/bi superset: 100x15 100x15 100x15
Bi barbell curls: 90x8 90x8 75x8

12

wen: Dynamic lowerbody:
Hip moblity complex
Barbell jumps:x8 sets 95 pounds
3x3 regular 3x3 jump and go 2x3 all the way down to jump

increased ROM bulgarian squats: 35x6 35x8 45x8 could do a lot more but don’t want to get too sore.

Hip thursts on 2 benchs: 25x6 10x10 25x8

core: medicine ball rope sitsups:x8 x8 x10

13

Friday: Rep upper body: 5/3/1 sholder press week 3 (3 cycle) estimated 1RM= 177 pounds 90%=160

set 1:120x5
set 2:136x3
set 3:152x4

Incline DB bench: 90x10 95x8 100x7

vertical pulling/upperback superset

chinups:x10 x8 x7

facepulls:x10 x10 x8

Tri/trap superset

standing tri extensions: 90x10 85x8 80x8

Barbell shurgs: 275x15 315x13 315x13

reverse forearms curls: x10 x10 x10

14

Sunday: ME lower body Today I max on squats

Very low box squats(about 14 inch box)

worked up to 345x1

squat pistols: never done this: x7 x5 x5.x3 with added 5 pounds ass to floor and I weigh 200. My left leg could only do about half of my right leg. Balance issues and strength.

hamstring curls:x10 x8 x7

spread eagle situps: 35x10 45x10 55x6