im starting my training log
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3.4.2018
week 2 of 5/3/1 beginner, coming back from partial acl tear, haven’t been able to train since January.
TM ohp/dead/bench/squat 60/80/100/60 kg
A
squat 5sPRO 5X5 FSL
Bench 5sPRO 5x5 FSL
50-100 reps of push/pull/ abs or single leg assistance
B
trap bar deadlift 5sPRO 5x5 FSL
Press 5sPRO 5x5 FSL
50-100 reps of assistance of each category
day B, 70,80,90% = 5s day
Trap Bar deadlift 55 kg x 5; 65 x 5; 72.5 x 5; 55 5 x 5
Press 42.5 kg x 5; 47.5 x 5; 55 x 5; 42.5 5 x 5
Dips x 15, Pullups on rotating handles x 8, Bodyweight reverse hyper x 10 for 5 circuits
5.4.18
C1W3 A 5/3/1 beginner
Squat: 45kg x 5, 50 x 5, 57,5 x5, 50 kg 5x5
Bench Press: 75kg x 5, 85 x 5 , 95 x 5, 75 kg 5x5
TRX Facepulls x 15, Pushups x 20, hanging L-Sit Raises x 12 for 5 circuits
neck curl & neck harness extension 2x25 15kg
decided to switch to SSL for the squat because the weights feel really light (they are). probably gonna do the same for the deadlift too and stick to it for a couple of cycles, until the TM gets significantly heavier.
11.4.2018
C1W3 B 531 beginner
lowered the OHP TM to 55 kg
Trap bar deadlift: 60kg x 5, 67.5 x 5, 75 x 5, 67.5 5x5
Overhead Press: 42.5kg x 5, 47.5 x 5, 52.5 x 5, 42,5 5x5
CG Chins 5x8
5 circuits of BW reverse hyper x 11, Dips x 15 & pullups on rotating handles x 6
Neck curl & harness extension 1x50 10kg
12.4.2018
20 min incline treadmill walk
Foam rolling
13.4.18
C2W1 A
TM SQ=70kg; BP=102.5kg
Squat 45 kg x5, 52.5 x5, 60 x5, 45 5x5 with blue mini-band
Benchpress 67.5 kg x5, 77.5 x5, 87.5 x5, 67.5 5x5
TRX high row x20, Pushups x20, Hanging L-Sit Raises x12 for 5 circuits
Neck curl & harness extension 1x50 10kg
14.4.
30 min elliptical
foam rolling
15.4.
c2w1 B
tm TBDL = 90, OHP=57.5
TBDL 57.5 kg x5, 67.5 x5, 77.5 x5, 67.5 5x5
OHP 37.5 kg x5, 42.5 x5, 47.5x5, 37.5 5x5
CG chins 5x8
5 circuits of 15 dips, 6 pull ups on floating handles and 11 reverse hypers
15kg 2x25 neck flex/ext
16.4.
elliptical 30 min
foam rolling
17.4.
elliptical 30 min
foam rolling
18.4.
C2W2 A
SQ 50kg x5, 55 x5, 62.5 x5, 50 5x5 + blue mini-band
BP 72.5kg x5, 82.5 x5, 92.5 x5, 72.5 5x5
5 circuits of 20 pushups, 15 TRX facepulls and 13 hanging l-sit raises
15kg 2x25 neck flex/ext
19.4.
elliptical 30 min
foam rolling
20.4.
C2W2 B
TBDL 62.5 kg x5, 72.5 x5, 80 x5, 72.5 5x5
OHP 40 kg x5, 45 x5, 52.5 x5, 40 5x5
CG Chins 5x8
5 circuits of 16 Dips, 6 pullups on handles, 11 BW reverse hyper
15kg 2x25 neck flex/ext
21.4.
30 min stationary bike (right knee didn’t feel all too well yesterday evening and this morning, so i decided to take it slow while still getting some conditioning in)
quad stretches
22.4. C2W3 A
SQ 52.5kg x5, 60 x5, 67.5 x5, 52.5 5x5 with blue mini band
BP 77.5kg x5, 87.5 x5, 97.5 x5, 77.5 5x5
supersetted squats and bench , got done with it in 30 min., decided to do straight sets for assistance today:
Hammerstrength iso low row 5x12 80 kg
rope triceps-pushdowns 3x20, 2x10
straight leg lifts on leg raise station 5x12
neck flexion & extension 2x25 15 kg
23.4.
30 min elliptical
quad stretches
24.4.
30 min elliptical
3x15 knee raises on leg raise station
quad stretches
25.4.
C2W3
TBDL 67.5 kg x5, 77.5 x5, 85 x5, 67.5 5x5
OHP 42.5kg x5, 47.5 x5, 55 x5, 42.5 5x5
CG Chins 5x8 (ss w/ ohp)
dips 5x16 SS pull ups on rotating handles 5x7
45° back raise 5x15 SS neck flex/ext 2x25 15kg
26.4.
30 min elliptical
5x12 decline sit-ups
quad stretches
27.4.
TM sq: 80, BP: 105
c3w1
SQ 52.5kg x5, 60 x5, 67.5, 52.5 5x5 with blue mini band
BP 67.5 x5, 80 x5, 90 x5, 67.5 5x5
5 circuits of trx facepulls x20, ring pushups x15 & 20kg KB swings x12
15kg 2x25 neck harness and flexion