Xjusticex2013x's 5/3/1 Training Log

Training Training Logs
1103

November 27, 2013 - Speed Bench (W3D1)

Speed Bench

45 x some
95x3
145x3
(145 50c x 3)x8 (paused)

Staggered w/ 8x8 pullups

Incline Bench

135x8
155x6
185x4
(195x4)x6

Staggered w/ 6x15 face pulls.

Close Grip Floor Press

135x8
(185x8)x3

1104

November 29, 2013 - Rep DL (W3D3)

Sumo DL

135x5
225x5
315x3
405x2
(445x5)x5

Snatch Grip DL

275x8
325x12
345x8
315x10

Incline Bench

45 x some
135x6
155x4
(180x6)x6

Neutral Close Grip Pullup - (BW 25x6)x6 (staggered w/ bench)

3x15 Lying Leg Curl —SS— 3x20 Standing Cable Abs

Shot from last week. Went in with the notion of toning things down. Went great with respect to that.

1105

November 30, 2013 - BBing Dey (W3D4)

Seated DB Press

40’s x 15
60’s x 10
65’s x 6
(50’s x 12)x2

DB Row

(85x12)x2
(100x12)x2

3x15 Lateral Raise —SS— 3x15 Reverse Pec Dec

1106

December 2, 2013 - Rep Squat (W4D1)

Squat

45 x some
135x5
225x5
275x3
325x2
345x1
365x10 (PR)
—switched to high bar—
225x8
(315x8)x4

(BW 60x15)x4 90 Degree Back Raise —SS— (BWx15)x4 Ab Wheel Rollout

This was madness. Everything below my waist was screaming after the 365 set, and the 315 sets were quite a chore to get through, too. I also started at 4:30 AM after a sleepless night. Go figure.

1107

December 4, 2013 - Heavy Bench (W4D2)

Close Grip Paused Bench

45 x some
135x6
155x5
185x3
210x2
225x1
250x1
(275x1)x3
(225x4)x4

Incline Bench

135x6
155x6
(170x8)x6
170x7 (missed 8th rep)

Various grips of pullups staggered w/ all incline work. Some weighted sets, too.

1108

Strong pressing. How close is your close grip?

1109

[quote]budreiser wrote:
Strong pressing. How close is your close grip?[/quote]

Index is about an inch away from smooth.

1110

[quote]budreiser wrote:
Strong pressing. How close is your close grip?[/quote]
Not close enough.

1111

[quote]spar4tee wrote:

[quote]budreiser wrote:
Strong pressing. How close is your close grip?[/quote]
Not close enough.[/quote]

#eventhorizon

December 6, 2013 - Speed DL (W4D3)

Power Clean

(135x3)x3
155x2
175x1
195x1
(215x1)x2
(230x1)x4 (weight PR lol)
245x1 (squat clean)

Would have preferred a power clean with 245, but it was easy either way so whatever.

Deficit Speed DL w/ 50c

(325x2)x3
(375x2)x6
—remove deficit—
(375x2)x4

Incline Bench

135x6
165x4
180x1
190x10 (PR)

50 BW GHR’s

1112

December 7, 2013 - W4D4

Alternating One-Armed Dumbbell Clean/Press

50x5/5
70x5/5
(90x5/5)x2

Crucifix Hold

25’s x 30 sec
30’s x 20 sec
35’s x 20 sec
20’s x 30 sec

Power Clean

(135x2)x2
(165x1)x2
(195x1)x2
215x1
225x1
250 x miss (tried to squat clean this…let it get to my head)

HS High Row - some x some

1113

December 9, 2013 - Speed Squat (W5D1)

Speed Squat

135x5
225x3
(265x3)x5
—high bar—
(245x2)x6
295x1
320x1
345x1

1114

Look at you and your fancy high bar

1115

[quote]budreiser wrote:
Look at you and your fancy high bar[/quote]

Paused high bar…just realized I forgot to mention…lol.

1116

December 10, 2013

Worked up to a PR 235 lb power clean followed by two paused high bar squat singles with 330

1117

December 11, 2013 - Rep Bench (W5D2)

  • 225 lb power clean followed by 335 lb HB pause squat

Bench

45 x some
135x6
155x5
185x3
210x2
225x1
245x5,4,4,4,3 - 20 reps over 5 sets

Incline Bench

135x6
155x4
185x2
210x1
220x1
235x1 - expected a dogfight, but not this much of one…ties PR

Pullup - (BWx12)x5

1118

December 12, 2013

AM

  • 230 clean (squatted down more to catch it…not sure if it’s low enough to classify it as a full clean)
  • 325x2 high bar pause squat

PM

Incline Bench

45 x some
135x6
155x4 (paused)
(175x6)x2 (paused)
180x6 (paused)
170x6 (paused)

(BWx10)x4 chins staggered w/ incline.

1119

You trying to cross fit with all those cleans?

1120

[quote]budreiser wrote:
You trying to cross fit with all those cleans?[/quote]

I am not trying Crossfit, I AM Crossfit. A guy walks into a Crossfit box and gets injured and you think that of me? No, I am the one who SQUATS.

#breakingbad

1121

December 13, 2013 - Heavy DL (W5D3)

Deadlift

135x5, 225x5, 315x2, 405x1 - one set sumo, one set conventional
—conventional—
425x1
450x1
470x2 (PR)
—sumo—
(470x2)x3
495x3
515x1
(495x3)x8

Wanted to go heavier but I was just shot for sumo work. Took me forever to finish.

1122

December 14, 2013 - BBing Day (W5D4)

225 lb power clean followed by 320 lb HB pause squat

Press

45 x some
95x6
120x4
(140x4)x6

Dip

BWx15
(BW 45x12)x3
BW 90x4 (missed 5th rep somehow)
BW 90x1 rest pause

4x12 T-Bar Row —SS— 4x15 Lateral Raise

Five circuits of:

BW bands x 15 GHR
12 Lying Leg Curls
15 HLR’s

Incline Bench DB Curl - (25’s x some)x3