Antho's 5/3/1

Training Logs
261

C4/W2/D4

Clean:
5 x 45
5 x 95
5 x 3 x 130

Deadlift:
5 x 185
3 x 255
3 x 295
3 x 1 x 330

Front Squat (paused)
3 x 75, 85, 95, 85, 75

Grip Issues. Reset impending. blah, blah, blah.

262

C4/W3/D1

4 lap run/walk/jog

Bench:
10 x 45
8 x 95
6 x 115
5 x 135
3 x 155
3 x 175

Press:
5, 5, 5, 4, 3 x 105

Chin ups:
5 x 3

Kroc Row:
15 x 70

263

C4/W3/D2

Clean:
5 x 45
5 x 95
5 x 3 x 135

Squat:
10 x 95
8 x 135
6 x 185
5 x 220
3 x 250
1 x 280

Front Squat (paused):
3 x 85, 95, 105, 95, 85

264

C4/W3/D3

Press:
10 x 45
8 x 65
6 x 85
5 x 105
3 x 120
1 x 135

Chin ups:
6 x 3

Deadlift:
5 x 225
5 x 275
3 x 310
1 x 345

Front Squat (paused):
3 x 95, 105, 115, 105, 95

Chin Ups:
5 x 3

265

C4/W4/D1

Clean:
5 x 45
5 x 95
5 x 3 x 140

Squat:
3 x 10 x 135

Bench:
3 x 10 x 95

DB Row:
3 x 10 x 60

266

C4/W4/D2

4 lap run/walk/jog

Press:
10 x 45
3 x 10 x 65

Chin up:
4 x 3

Bench:
3 x 10 x 95

Curl:
3 x 5 x 45

DB Row:
20 x 60

267

C4/W4/D3

Clean:
5 x 45
5 x 95
5 x 3 x 145

Deadlift:
3 x 5 x 185

Front Squat (paused):
3 x 105, 115, 125, 115, 105

268

C5/W1/D1 (bwt: 188.5)

4 lap run/walk/jog

Press:
10 x 45
8 x 65
5 x 80
5 x 95
9 x 105

(ss w/) Chin up:
5 x 4

Bench:
5 x 5 x 110

(ss w/) Curl:
5 x 5 x 45

DB Row:
25 x 60

269

C5/W1/D2 (bwt: 189.5)

Clean:
5 x 45
5 x 95
5 x 3 x 135

Deadlift:
5 x 215
5 x 250
12 x 285

Front Squat (paused):
3 x 95, 105, 115, 105, 95

Racks were busy at the end, so I had to clean the front squats into place. This was fine, but I prefer to set my position in the rack. My fiance is back from a month away, and she joined me today, dipping her toe back in with 5 x 5 squats. We made good time: 45 minutes for the workout.

270

C5/W1/D3 (bwt: 189.5)

Bench:
10 x 45
8 x 85
5 x 110
5 x 130
11 x 145

(ss w/) Curl:
5 x 5 x 45

Press:
5 x 5 x 80

(ss w/) Chin up:
5 x 4

DB Row:
30 x 50

271

C5/W1/D4 (bwt: 190.5)

Clean:
5 x 45
5 x 95
5 x 3 x 140

Squat:
10 x 95
8 x 135
5 x 175
5 x 200
9 x 225

Front Squat (paused):
3 x 105, 115, 125, 115, 105

272

C5/W2/D1 (bwt: 190)

4 lap run/walk/jog

Press:
10 x 45
8 x 65
3 x 85
3 x 100
6 x 115

(ss w/) Chin up:
5 x 4

Bench:
5 x 5 x 120

(ss w/) Curl:
5 x 5 x 45

DB Row:
20 x 70

273

C5/W2/D2 (bwt: 190.5)

Clean:
5 x 45
5 x 95
5 x 3 x 145

Deadlift:
3 x 235
3 x 270
8 x 300

Front Squat (paused):
3 x 115, 125, 135, 125, 115

274

C5/W2/D3 (bwt: 191)

Bench:
10 x 45
8 x 95
3 x 115
3 x 135
8 x 155

(ss w/) Curl:
5 x 5 x 45

Press:
5 x 5 x 85

(ss w/) Chin up:
5 x 4

DB Row:
25 x 55

I’ve been steadily gaining weight the last couple of weeks. I hope some of it is just bloat from going off of my diet, so that I’m not really two pounds fatter than I was at the start of the cycle. My comprehensive exam is two weeks from Friday, and I’m not close to prepared. On the theories that different types of stress are cumulative and that all willpower comes from the same pool, I’ve dropped my diet and indulged my love for junk food as my studies ramp up. Once I’ve taken the test–and allowing an extra day or two for celebration/consolation–I’ll be back on the wagon and looking to drop some weight for my wedding.

275

C5/W2/D4 (bwt: 191)

Clean:
5 x 45
5 x 100
5 x 3 x 150

Squat:
5 x 135
3 x 185
3 x 215
7 x 240

Front Squat (paused):
3 x 125, 135, 145, 135, 125

276

C5/W3/D1 (bwt: 192)

4 lap run/walk/jog

Press:
10 x 45
8 x 75
5 x 95
3 x 105
5 x 120

(ss w/) Chin up:
5 x 4 x bwt

Bench:
5 x 5 x 125

DB Row:
12 x 80

I didn’t bother to curl today. After this week, I’m dropping the dedicated press day and moving to a three day split. To me, that calls for full-body workouts. I’m still ruminating on what that will look like; I’ll have to look at some of Jim’s templates when I get a chance.

277

C5/W3/D2 (bwt: 192)

Clean:
5 x 45
5 x 105
3, 3, 3, 3, 1 x 155

Deadlift:
5 x 250
3 x 285
6 x 320

Front Squat (paused):
3 x 135, 145, 155, 145, 135

278

C5/W3/D3 (bwt: 190.5)

Bench:
10 x 45
8 x 95
5 x 125
3 x 145
7 x 160

(ss w/) Curl:
5 x 5 x 45

Press:
5 x 5 x 95

(ss w/) Chin up:
5 x 4

No rows today. My schedule is likely to be erratic through next week.

279

I’ve officially finished reading through the last year and a half of your training over a beer. Keep up the good work man. I envy the dedication.

I saw the PRs in the first post. Any idea where you’re at now with everything?

280

C5/W3/D4 (bwt: 191)

Clean:
5 x 45
4 x 95
3 x 135
2 x 155
1 x 165
2 x 0 x 170

Squat:
10 x 95
8 x 135
6 x 175
5 x 200
3 x 225
5 x 250

Front Squat:
3 x 135
2 x 155
1 x 175
1 x 185