5/3/1 Boring But Big Challenge

Training Logs
1

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Followed 5/3/1 for about 4 months and had some pretty solid gains…had to take some time out of the gym following the birth of my daughter and a vasectomy (not a enjoyable experience) …the vasectomy that is… I plan to start logging my training here
stats:
34 yrs young
5’7"
210
15% bf
1 rm’s
bench 355
squat 360
dl 460
press ( will find out this week)

I will be following the conditioning with hill sprints instead of the prowler

2

this log was started in the middle of week 2

Bench
2253
2503
280*3 felt heavy today…could be that i didnt get much sleep last night

press
115*10 / 5 sets…kept rest periods at about 1 min

kroc rows
90lb db *10 / 5 sets …

2 mile walk 3deg incline …felt good…still a little sore from hill sprints yesterday

I plan on using tommorrow as a rest day and working in about an hr of shoulder and hip mobility

3

i realized that i didn’t post any diet info…I average about 2000 calories per day 180 grams of protein . Im not really into strict diets …just try to eat clean and always within 1 hr of training.

Decided not to rest today…did 17 prowler 40 yd prowler sprints at the top of the min…hip and shoulder mobilization after.

4

squat day
quads felt pretty good considering the prowler sprints yesterday

135x3
185x3
225x3
260x3
295x3
5 sets of 185x10
5 sets hanging leg raises 15 reps

2 mile walk on treadmill @ 4 degree incline

hips felt alot better today after the mobility work yesterday…i need to be sure to get that in at least once a week

5

back to work on monday…Cycle 1 Week 3

hip mobility and foam roll followed by warm up…A-Skips, wideouts

deadlift
135x5
225x5
315x5
351x3
395x1…weight came up very fast…
accessory work
225 dl 5 sets of 10…1 min between sets…i threw up in my mouth on the last set …fun
5 sets of 10 hanging leg raises

cardio
2 mile walk

6

tuesday

warmup…y’s and t’s…facepulls

bench
135x5
185x5
205x5
235x5
285x3
305x1…could have done at least 8

5 sets 205x10

…90lb db rowsx10

face pulls with the red band 5 sets x15

45 min on the ellliptical

overall workout felt good, upperbody felt tight but still explosive…mobility tomorrow