The Austrian Oak's 5/3/1 Log

Training Logs
1

9-16-2009

Military- 100x5, 115x5, 130x9
Neutral Chins- BWx10, +5lbs 5x5x4x1, +10lbs 5x5
Dip- BWx10, +10lbs 4x10
Kroc Rows- 75x 10,15,20

2

9-18-2009

Dead lift- 255x5, 295x5, 330x7
Leg press- 315 5x10
Romanian Deads- 155 5x10
Pull down abs- 50 5x10

3

9-19-2009

10 hill sprints

4

9-21-2009

Bench- 130x5, 150x5, 170x9
Pull ups- BWx10, 10lbs 4x4x2, 15lbs 3x3x2x2
Incline dumbbell presses- 60 5x10
Dumbbell shrugs- 80 3x10
Push downs- 55 5x10

Felt pretty good today. Messed my finger and bicep up a little this weekend so that hurt my grip strength a little.

5

9-23-2009

Hang Clean- 80x5, 90x5, 100x16
Squat- 210x5, 240x5, 270x12
GM- 110 5x10
Leg press- 315 5x15
Side bends- 40 5x10
Bar curl- 80 5x10

6

9-25-2009

Military- 105x3, 120x3, 135x7
Neutral grip chins- BW x10,10,10
Dumbbell shoulder press- 50 5x10
Dumbbell shrugs- 85 3x10
Dumbbell triceps extension- 40 5x10

Felt pretty good today. Added in the dumbbell presses to my assistance work to help bring up my barbell military.

7

9-26-2009

10 hill sprints

8

10-3-2009

Ran 2 miles.

9

woah, you can military press more than you can bench?

10

[quote]BlackLabel wrote:
woah, you can military press more than you can bench?[/quote]

where do you see that?

11

[quote]The Austrian Oak wrote:
BlackLabel wrote:
woah, you can military press more than you can bench?

where do you see that?

[/quote]

lol, my bad. nevermind…

12

10-5-2009

Squat- 225x3, 255x3, 290x10
GM- 115 5x10
Squat- 135x 10,15,20
Side bends- 45 5x10
Barbell curls- 85 5x10

Dropped the leg press in favor of higher rep squats. Still looking for more quad focused assistance lifts.

13

10-6-2009

Military- 115x5, 130x3, 145x4
Dumbbell military- 55 5x10
Chins (various grips)- 8,7,8
Dumbbell shrugs- 90 3x10
Dumbbell triceps extension- 45 5x10

Don’t really like lifting on back-to-back days, but I’m moving my schedule around to accommodate the MLB playoffs. This should be the only time I have to lift on two consecutive days.

14

You never gave us your 1RM’s. Im guessing 365/275/405?

15

10-8-2009

Deadlift- 295x5, 330x3, 370x3
Barbell Bulgarian split squat- 55 3x10
Romanian deadlift- 160 5x10
Pulldown abs= 60 5x10
Hammer curl- 55 5x10

Set a new PR on the deadlift today. 5/3/1 is sick.

16

10-12-2009

Chest/Biceps/Forearms

Bench- 150x5, 170x3, 190x4
Incline dumbbell press- 45x10, 55x10, 70x10
Barbell curl- 55x10, 75x10, 90x10
HS incline press- 90x10, 110x10, 140x10
EZ preacher curl- 20x10, 40x10, 60x10
Pec dec- 135x 15,15
Hammer curl- 30x10, 40x10, 60x10
Reverse EZ curl- 30x10, 40x10, 60x10

-Still keeping the main exercise(Bench) as 5/3/1, but doing some more bodybuilding isolation exercises.

17

10-14-2009

Squat- 240x5, 270x3, 305x6
GM- 120x 12,12,11
Squat- 140x 20,15
Side bends- 50x 12,12,11
Barbell Curl- 90x 12,12,11

18

10-20-2009

Shoulders/traps

Barbell military press
Dumbbell military press
Dumbbell side lateral raises
Barbell upright rows
Reverse delt machine
Dumbbell shrugs
Side lateral machine

  • Did the first exercise 5/3/1. All other exercises were just ramped up to a top set for as many reps as possible (usually trying to hit about 12 reps before I decide to increase the weight.) Keeping it simple.
19

10-23-2009

  • I have modified my training a lot due to the fact that I may need to have surgery for an umbilical hernia. Trying to do most exercises seated when possible and use machines to keep as much pressure off my abs as possible.

Chest/Biceps/Forearms

HS incline press- 180x 12,7,6,5,5
HS press- 140x 10,8,7,6,4
Preacher curl- 50x 12,10,8,5
Pec Dec- 120x 25,25
Concentration curl- 25x 12,10,8,5
Reverse Curl- 50x 12,12,11
Sitting hammer curl- 25x 12,12,11

20

10-24-2009

Legs

Leg extension- 100x 12,12,11
Leg Curl- 90x 12,12,11
Standing calf raise- 235x 12,12,11
Sitting calf raise- 90x 12,12,11