T Nation

5/3/1 Training Log

Just completed my first cycle of 5/3/1

Starting weights (Conservative):
Bench = 95kg
Deadlift = 170kg
Military = 65kg
Squat = 105kg (Shit)

Training Max’s
Bench = 85kg
Deadlift = 153kg
Military = 60kg
Squat = 95kg

           5 Rep Week	3 Rep Week	        5/3/1  Week
    9 Reps (52.5kg)	10 Reps (55kg)	8 Reps (57.5Kg)             MILITARY
      15 reps (80kg)	12 Reps (85kg)	12 Reps (90kg)               SQUAT
  12 Reps (72.5kg)	9 reps (77.5kg)	8 Reps (80kg)                 BENCH
   13 Reps (130kg)	10 Reps (137.5kg)	6 Reps (145kg)       DEADLIFT

How does everything Look?

Too conservative on the weights?

P.S I am 17 years old, and haven’t been weightlifting for too long!

Thanks A lot,

JT1

Hey everyone,

I’m thinking of starting the BBB template for my second cycle. It would look something like this:

Assistance
Deadlift BBB Hanging leg raises DB Rows
Bench BBB Dips
Squat BBB Hamstring Curls
Military BBB Incline BB Press Chins

I want to bring up my bench, so i have added incline bench as assistance for military days as i figured it may help my bench too.

What do you think of this assistance setup?
I know assistance is not overly important, but i would just like to get a second opinion.

Thanks!

Cycle 2, week 1 - Deadlift:

Training Max = 157.5kg

120kgX5
125kgX5
135kgX12
80kg BBB (5X10)

Hanging leg Raises 5X6

Cycle 2, week 1 - Bench

Training Max = 87.5
65kgX5
70kgX5
75kgX12
40kg BBB (5x10)
DB Rows 5X10

Cycle 2, week 1 - Squat

Training Max = 100kg
75kgX5
80kgX5
85kgX15
50kg BBB (5X10)
Step ups (5X5)

Cycle 2, week 1 - Military

Training Max= 62.5kg
47.5kgX5
50kgX5
52.5kgX11
BBB Style Dips (5x10)
Chins - 50 reps (8,8,8,8,8,9+1)

After receiving advice from the 5/3/1 forum, i’m following the BBB template, and my setup currently looks like this:

BENCH + BBB bench + DB Rows
SQUAT + BBB squat + Step Ups
MILITARY + BBB style Dips + Chins
DEADLIFT + BBB deadlift + Hanging Leg raises

Cycle 2, Week 2 - Deadlift

Training Max = 157.5kg
125kgX3
135kgX3
142.5kg X7
80kg BBB (5X10)
Hanging Leg Raises (5x6)

I’ve been sick for about 5 days and not been able to eat properly. I’ve lost weight and decided to restart cycle 2.

This is the first workout back after being sick, so my strength was poor.

Cycle 2, Week 1 - Squat

Training Max = 100kg
75kgX5
80kgX5
85kgX7
50kg BBB (5X10)
Leg curls (5X10)

Cycle 2, Week 1 - Military

Training Max = 62.5kg
47.5kgX5
50kgX5
52.5kgX9
BBB Style Dips (5x10) - with 2.5kg added
Body weight Chins - 50 reps (8,8,8,8,6,6,6)

Cycle 2 Week 1 - Bench

Training Max = 87.5kg
65kgX5
70kgX5
75kgX9
45kg BBB (5X10)
Kroc Rows (last set 65lbsX25)

Cycle 2 Week 2 - Squats

Training Max = 100kg
80kgX3
85KgX3
90kgX9
50kg BBB (5X10)
Leg Curls (5X10)

Starting to feel better and stronger again after being sick. Soon ill be 100%

Cycle 2, Week 2 - Military

Training Max = 62.5kg
50kgX3
52.5kgX3
57.5kgX9 - PR
BBB Style Dips (5x10) - with 2.5kg added
Body weight Chins - 50 reps (8,8,8,8,6,6,6)

Cycle 2 Week 2 - Deads

Training Max = 157.5kg
125kgX3
135kgX3
142.5kgX8
80kg BBB (5X10)
Hanging Leg Raises (6x6)

Cycle 2 Week 2 - Bench

Training Max = 87.5kg
70kgX3
75KgX3
80kgX7
45kg BBB (5X10)
Kroc Rows (last set 65lbsX30)

Cycle 2, Week 3 - Squats

Training Max = 100kg
75kgX5
85KgX3
95kgX9 PR :slight_smile:
50kg BBB (5X10)
Leg Curls (5X10)

Cycle 2, Week 3 - Military

Training Max = 62.5kg
47.5kgX5
52.5kgX3
60kgX9 - PR :slight_smile:
BBB Style Dips (5x10) - with 2.5kg added
Body weight Chins - 50 reps (8,8,8,8,6,6,6)

Really Happy with that PR considering i started 2 cycles ago with 52.5kgX9

Cycle 2 Week 3 - Deadlift

Training Max = 157.5kg
120kgX5
135kgX3
150kgX8 - PR
80kg BBB (5X10)
Hanging Leg Raises- 6 sets (6,6,6,6,6,8)

Cycle 2 Week 3 - Bench

Training Max = 87.5kg
65kgX5
75KgX3
82.5kgX7
45kg BBB (5X10)
Kroc Rows (last set 65lbsX32)

Begun Cycle 3 today after a week of deload. I’ve kept the same assistance, just progressed in weight.

Cycle 3 Week 1 - Bench

Training Max = 90kg
62.5kgX5
67.5KgX5
72.5kgX5
47.5kg BBB (5X10)
Kroc Rows (last set 70lbsX25)

Correction to my previous post: Last set of Bench was 77.5kgX10

Cycle 3 Week 1 - Squat

Training Max = 105kg
77.5kgX5
85KgX5
90kgX14 - PR
52.5kg BBB (5X10)
Leg Curl 5X10X45kg

Cycle 3 Week 1 - Military

Training Max = 65kg
47.5kgX5
52.5KgX5
55kgX11 - PR
BBB Style Dips (5X10) 3.75kg
BW Chins 50 reps (10,8,8,8,8,6 2)

Cycle 3 Week 1 - Deadlifts

Training Max = 162.5kg
122.5kgX5
130KgX5
137.5kgX11
BBB Deads from 2-inch Deficit 5X10X80kg
Hanging Leg Raises 6,6,6,6,7,7

Cycle 3 Week 2 - Bench

Training Max = 90kg
72.5kgX3
77.5KgX3
80kgX8
47.5kg BBB (5X10)
Kroc Rows (last set 70lbsX26)