Xjusticex2013x's 5/3/1 Training Log

Training Training Logs
723

September 14, 2012

Bench

45 x some
135x10
185x5
215x3
235x1 (paused)
255x1 (paused)
240x5 (assisted)

I decided to get a spot for the 240 because I didn’t feel like hoisting the bar off of me in case I fail. Bad idea. Spotter started to ride with me after rep two. Felt really heavy regardless.

Squat (high-bar)

prying w/ bar
135x8
225x5
275x5
305x5 (holy shit, fuck this)

The 305 was terrible in every sense of the word. Can’t expect to rush these.

Seated DB Press - 60’s x 10,10,9

Pullup - 80 total reps throughout session

724

September 16, 2012

Went to a different LA Fitness that just opened up…felt like I was lifting in a hotel.

W/U- Glute Activation Work

Sumo DL

135 x some
225x5
315x3
365x2
(425x1)x2
(460x1)x2
(485x1)x2
505x3 (PR, 2ez, had 5)
(480x2)x4

Didn’t feel great by any means coming into it. My back was hurting and the hex plates somewhat threw me off. I resolved to do singles mostly. The plates weren’t a problem with the 505, so I guess that I can live with them. The ease of that set surprised the hell out of me; definitely think I had five in me. Was not expecting it at all. The plates became more of an issue on the doubles, but it was alright.

Front Squat

45 x some
135x5 (maybe for two sets? can’t remember)
175x5
210x5
235x3
255x3 (tied PR)
(275x1)x3 (paused, weight and volume PR)
(240x3)x2

Never took 275 paused before, so that was pretty sweet. Form didn’t seem to get too bad, either. I walked it out on one foot to avoid bumping into the other pins on the squat rack (oh, I can actually squat inside of squat racks here…yay).

  • some chinups

  • 20 or so minutes swimming

Also, this gym has a Chipotle right across from it. YOU MAD LYON!?!

725

[quote]xjusticex2013x wrote:
Also, this gym has a Chipotle right across from it. YOU MAD LYON!?![/quote]

Wut is Chipotle?

726

[quote]Consul wrote:

[quote]xjusticex2013x wrote:
Also, this gym has a Chipotle right across from it. YOU MAD LYON!?![/quote]

Wut is Chipotle?
[/quote]
take your anti-American spirit somewhere else

727

^x2

September 18, 2012

Squat (High-bar)

prying w/ bar
135x8
225x5
275x5
315x3
335x3
355x2 (PR, missed 3rd rep)
325x3
320 x buried…
310x3

The 355 was probably the closest squat miss I’ve ever done. Rounding a wee bit much and it put me in a position I just couldn’t recover from. First too felt pretty good though. Should have recorded it lol.

Snatch-Grip Deadlift

225x6
285x6
(345x6)x2

Worse than the squats.

Lousy day, but whatever.

728

I’d almost suggest working on 5s

729

2550×3300 274 KB

[quote]spar4tee wrote:
I’d almost suggest working on 5s[/quote]

730

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
I’d almost suggest working on 5s[/quote]
[/quote]
Get your self portrait off my bandwidth brah

731

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
I’d almost suggest working on 5s[/quote]
[/quote]
Get your self portrait off my bandwidth brah[/quote]

No one on DeviantArt likes me.

732

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
I’d almost suggest working on 5s[/quote]
[/quote]
Get your self portrait off my bandwidth brah[/quote]

No one on DeviantArt likes me.[/quote]

733
734

September 20, 2012

W/U - some plate lateral raises and presses w/ bar

Bench

45 x some
135x8
185x5
220x3 (paused)
250x1 (paused)
265x2 (paused PR, missed 3rd rep)

The bench cycle didn’t work out as well as I had hoped, but I still hit a small PR, so it’s better than nothing.

Paused Squat

prying w/ bar
135x8
225x5
275x5
(280x5)x2

I think that my lower back tucks slightly if I stay in the hole for too long. Should work on that. Wish I had some Do-Wins.

Neutral Grip Pullup - 90 reps throughout session

Meh. Not horrible, but not very good either.

735

work on 5s dammit

736

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?

737

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?[/quote]
your bench too man

738

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?[/quote]
your bench too man[/quote]

Well to be fair this was the last day of my bench cycle, but I could try that now, too.

739

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?[/quote]
your bench too man[/quote]

Well to be fair this was the last day of my bench cycle, but I could try that now, too.[/quote]
just looking out for you bro

740

You sir are a gentleman and a scholar.

September 22, 2012

Warmup - Glute Activation Work

Sumo DL

135 x some
225x5
315x3
365x3
430x3
(475x3)x4

Pulls were pretty weak today, but I was anticipating that. Sort of annoyed by how these triples took everything I had…rested, like, 30 seconds for the final rep on the latter two sets. This shit is too heavy for pseudo-Sheiko work, which was kind of what I was going for lulz. Will probably work in zerchers next week instead of sumo stuff to recover a bit.

Afterwards I tried out some front squats, but my hips felt too beat up so I shut it down. Repped out the back raise for a moment and left.

741

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?[/quote]
your bench too man[/quote]

Well to be fair this was the last day of my bench cycle, but I could try that now, too.[/quote]
just looking out for you bro[/quote]

Why the love for sets of five reps?

742

[quote]Consul wrote:

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:

[quote]xjusticex2013x wrote:

[quote]spar4tee wrote:
work on 5s dammit[/quote]

Do you even reading comprehension?[/quote]
your bench too man[/quote]

Well to be fair this was the last day of my bench cycle, but I could try that now, too.[/quote]
just looking out for you bro[/quote]

Why the love for sets of five reps?
[/quote]
best mix