T Nation

5/3/1 Training Log

Been doing this training for about 3 months now and decided to start posting. I’m going to play catch up and update for the week:

Day 1-Cardio/Bench
Bench-
235 x 5
270 x 5
305 x 5

Bench-
2x10@225
1x10@235
1x10@245

Tricep Pushdowns-
4x8-10

Dips-
5x10@65

Incline Dbell Press-
5x10@70

Day 2-Cardio

Day 3-Cardo/Squats
Squat
285x5
330x5
375x5

Squats/superset with calves
3x10@225
2x10@245

Leg Curls
4x8-10

Box Squats/superset with calves
3x10@225
2x10@245

Day 4-Military Press
Military Press
145x5
165x5
185x5

After this I just hit the shoulders from every angle and added in a few sets of biceps.
I am going to re-work this program a little bit before my dead lift day. Any tips, advice, or comments are welcome.

For Day 5? I think? Cardo in the morning followed by this in the afternoon.
DL-
5x295
5x345
5x390

TBar Row
4x8-10@4 plates

Raised DL superset with wide grip pullups
4x6@225

Seated Row-
4x8

Narrow Grip Pullups
5xburnout@bodyweight

Abs-5 sets of max cable pulldown/ab wheel superset

Felt really strong today. Focused a lot on form for the DLs. Felt good.

For Day 1, week 2: Cardio in the morning followed by this before dinner:
Bench-
3x250
3x290
2x325

Weighted Dips-5x10@90

Incline Flies-4x8@70 superset with standing military press-4x6@40

Skull Crusher-4x10@70 superset with wide pullups

Chest Bench-3x8@195