5/3/1 / Coming Back from ACL Tear

Training Logs
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41

25.5. 30 min elliptical, stretching

26.5.
box jumps 3x5 60 cm

TBDL 77.5kg x5, 87.5x5, 100x5, 77.5 5x5
neck flexion 4x20 15 kg

push ups 5x15
Barbell curls 3x10 30kg, 2x10 25kg
DB Squat 5x20 16kg

27.5.
box jumps 3x5 75 cm

OHP 42.5kg x3, 50x3, 57.5x9

Rope pushdowns 5x20
Fatgrip Pullups/Chins 6 WG + 5 CG x3, 3 WG + 3 CG x2
regular grip WG+medium+CG chin/pullup 3+3+3
Hammerstrength Front Lat Pulldown 3x12 70kg
45°Back Raise 5x20
Neck harness 2x25 15kg

42

28.5.
20 min run

Stretching

43

29.5.

4k run, 22:45 min

stretching

44

30.5.

box jumps 3x5 75 cm

SQ 67.5kg x5, 77.5x5, 85x5, 67.5 5x5
Neck flexion 4x20 15kg

Plate Front Raise 5x20 10 kg
Hammerstrength Low Row 5x15 80kg
Hanging L-Sit Raise 8x10

45

31.5.

box jumps 3x5 75cm

BP 80kgx5, 92.5x3, 102.5x6

Incline DB 5x15 20kg
Rear Delt Flies 5x20 8kg
Double KB Snatch 5x15 2x12kg

Neck harness 4x25 15kg

46

1.6.

30 min elliptical

47

2.6. c1w1C

box jumps 3x5 75 cm

TBDL 82.5 kg x 5, 92.5x5, 105x5, 82.5 5x5
neck flexion 4x20 15kg

pushups 5x15
Fatgrip WG pullup 4x7
Chins 4x8
CG Pulldown 4x15 (yeah, miscalculated and did 120 reps of pull… whatever)
DB Squat 5x20 20kg

3.6. c1w3D

OHP 47.5kg x5, 52.5 x3, 60x10

DB Press 5x15 14kg
BB Curl 5x10 25kg
45° Back raise 5x15 5kg (behind neck)

neck harness 4x25 15kg

48

4.6.

30 min treadmill run

quad stretches

49

5.6.

30 min air dyne

quad stretches

50

6.6.

TM squat =105 kg

SQ 67.5×5, 77.5×5, 90×20

front plate raise 5×20 10kg
hammerstrength low row 5×15 80kg
decline situp 5×17
neck flexion 4×20 15kg

7.6.
bench TM = 102.5kg

med ball wall throws 2x5 8kg
box jumps 1×5 90 cm (36 inches)

BP 67.5x5, 77.5x5, 87.5×13

incline DB 5×15 20kg
reverse fly machine 5×20
double KB snatch 5×15 2×12kg
neck harness 4×25 15kg

51

9.6.c2w1C
TM TBDL = 125kg
box jumps 3×5 60, 75, 90 cm

TBDL 82.5kg ×5, 92.5x5, 107.5×20

pushups 5×20
FG pull up 5×7
chin up 4×8
FG CG chin up 3×6
KB squat 5×20 20kg

neck flexion 4×20 15kg

52

10.6. c2w1D

medball wall throws 3x5 8kg

OHP 42.5kgx5, 50x5, 55x13

DB Press 20kgx10×2, 16kg×12×3
DB Curl 5×15 12kg
Seated Leg Curl 55kg×15×2, 50kg×10, 45kg×12×2
neck harness 2×50 10kg

53

11.6.
weighted vest walk 21kg 3.5km 39 min

54

12.6.

Box Jumps 3x5 75cm×1, 90cm×2

SQ 74kg×3, 84×3, 95×20

front plate raise 5×20 10kg
hammerstrength row
-wide grip 4×12 90kg
-close grip 1×12, 3×10 110kg
hanging l-sit raise 6×10

neck flexion 4×20 15kg

55

13.6.

30 min incline treadmill walk

56

14.6.

med ball wall throws 3x5 8kg

BP 72kg×3, 82×3, 92×10

hammerstrength super incline 5×12 60kg
Rear delt machine 5×20
KB swings
16kg×20
20kg×15
24kg×15
28kg×12
32kg×10

neck harness 2×35 12kg

57

16.6.

Box Jumps 3x5 90cm (36")

TBDL 87kgx3, 100x3, 112x20
Circuits:
Pullups 3x7, 2x5
Chinups 2x7, 3x5
Pushup on rings 2x15, 3x12
Ab Wheel 3x15, 1x12, 1x10

Neck flex 1x50 10kg

58

17.6.

OHP 45kg×3, 52.5×3, 57.5×11
SS wide grip fatgrip pullup 5×6

circuits:
CG chins 8×5
dips 5×15
BW lunges 4×20

neck harness 1×65 10kg

59

18.6.
3.5 km weighted vest walk 21 kg

60

19.6.
box jumps 3×5 90cm

SQ 80kg×5, 90×3, 100×20

pushups 4×20
chins 7×8
hanging l-sit raise 5×10

neck flexion 1×55 10kg