Training to Be Awesome

Training Training Logs
61

29.09 13th 5/3/1 cycle Week 2

1OHP 527.5, 35; 340, 47.5, 52.5; 460
2Dips 5x105 ss Chin ups vrs 6, 6, 6, 5, 315
3Chin ups vrs 2x510; 2x55; 1x5bw

30.09 13th 5/3/1 cycle Week 2

1DL 560, 70; 380, 92.5, 105; 15117.5
2Front squat 3x1045 ss Snatch grip highpull 375; 5, 670

62

02.10 13th 5/3/1 cycle Week 2

1BP 537.5, 45; 355, 62.5, 72.5; 1080
2OHP 2x1045; 2x1040; 1x1035
3DR 6, 1055; 2x1045; 1x15*35

63

03.10 13th 5/3/1 cycle Week 2

1Squat 542.5, 52.5; 362.5, 75, 85; 1595
2Snatch grip deadlift (deficit) 7x570
3HLR ss calves 4xfail

06.10 13th 5/3/1 cycle Week 3

1OHP 527.5, 35; 340, 550, 357.5, 362.5 (PR)
2Dips 5x1010 ss Chin ups vrs 6, 515; 2x510; 2x5*5
3Pull down ss side lateral raise 3x

64

07.10 13th 5/3/1 cycle Week 3

1Deadlift 560, 70; 380; 5100, 3112.5; 15125
2Front squat 5x1047.5
3Snatch grip highpull 2x380; 2x575; 5, 8*70
4HLR weighted 4xfail

65

09.10 13th 5/3/1 cycle Week 3

1Bench press 537.5, 45; 355; 567.5, 375; 885
2OHP 2x1047.5; 2x1040; 1x1037.5
3DR 560; 1050, 45; 2x15*35

66

10.10 13th 5/3/1 cycle Week 3

1Squat 542.5, 52.5; 362.5; 580, 390; 11100
2Snatch grip deadlift (deficit) 7x580
3HLR weighted ss calves 3xfail

67

13.10 13th 5/3/1 cycle Week 4 Deload

1OHP 5*20, 30, 40 ss Pull down 3x10
2Dips BW 3x5 ss Pull down 3x10
3Rear, front, side lateral raises 3x ss Pull down 3x10

68

14.10 13th 5/3/1 cycle Week 4 Deload

1Deadlift 5*60, 70, 80
2Front squat 3x
3Snatch grip high pull ss HLR 3x

69

14th cycle TM’s
OHP 67.5 (60.75)
BP 100 (90)
SQ 120 (108)
DL 150 (135)

20.10 14th 5/3/1 cycle Week 1

1OHP 525, 32.5; 337.5; 540, 47.5; 1052.5 (10RM PR!)
2Dips 5x107.5 ss Chin ups vrs 6, 5, 4, 5, 315
3Chin ups 2x510, 3x55

70

21.10 14th 5/3/1 cycle Week 1

1Deadlift 560, 70; 382.5; 590, 102.5; 15115
2Front squat 5x1045
3Snatch grip highpull (hang) 3, 575; 2x670; 2x665
4Abs

…

Conditioning - Hill sprints 4x

71

23.10 14th 5/3/1 cycle Week 1

1Bench press 537.5, 45; 355; 560, 67.5; 1377.5
2OHP 1045, 40, 35; 2x1030
3DR 2x655; 1245; 2x20*35

72

24.10 14th 5/3/1 cycle Week 1

1Squat 545, 55; 365; 572.5, 82.5; 1592.5
2Snatch grip deadlift (deficit) 7x5*70
3Abs ss calves 4x

…

Conditioning: hill sprints

73

27.10 14th 5/3/1 cycle Week 2

1OHP 527.5, 32.5; 337.5, 45, 50; 1055 (New 10RM PR!)
2Dips 3x1010, 2x910 ss Chin ups vrs 5, 7, 6, 5, 515
3Chin ups vrs 8, 5, 5, 4*10

74

28.10 14th 5/3/1 cycle Week 2

1Deadlift 560, 70; 382.5, 95, 110; 15122.5
2Front squat 5x1047.5
3Snatch grip highpull from hang 2, 5, 5, 5, 5*80
4Abs 5xfail

…

Conditioning: hill sprints

75

30.10 14th 5/3/1 cycle Week 2

1Bench press 537.5, 45; 355, 65, 72.5; 982.5
2OHP 1047.5, 42.5, 40, 35, 32.5
3DR 2x8*55; 10, 8, 6 (4)*50

76

31.10 14th 5/3/1 cycle Week 2

1Squat 545, 55; 365, 77.5, 87.5; 1597.5
2Snatch grip deadlift from deficit 10, 8, 7, 6, 580
3Abs ss calves 4xfail

…

conditioning: hill sprints

77

03.11 14th 5/3/1 cycle Week 3

1OHP 525, 32.5; 337.5; 547.5, 352.5; 560 (5RM PR)
2Dips 5x1010 ss Chin ups vrs 5, 6, 7, 4, 515
3Chin ups vrs 3x510; 2x5*5

78

04.11 14th 5/3/1 cycle Week 3

1Deadlift 560, 70; 382.5; 5102.5; 3115; 14130
2Front squat 5x1050
3Snatch grip highpull from hang 3, 585; 3x580
4Abs 4xfail

79

06.11 14th 5/3/1 cycle Week 3

1Bench press 537.5, 45; 355; 567.5; 377.5; 687.5
2OHP 1050, 45; 3x1040
3DR 560; 12, 8, 6, 5*50

80

07.11 14th 5/3/1 cycle Week 3

1Squat 545, 55; 365; 582.5, 392.5; 15105
2Snatch grip deadlift (deficit) 8, 7, 6, 5, 590
3Abs ss calves 4xfail