Antho's 5/3/1

Training Logs
301

C7/W2/D3 (bwt: 189)

Press:
10 x 45
5 x 75
3 x 95
3 x 110
4 x 120
3 x 110
3 x 95

Chin up:
7 x 4

Front Squat:
5 x 95
3 x 135, 155, 175, 155, 135

Sprints:
5 x 30-40 m.

302

C7/W3/D1 (bwt: 191.5)

Bench:
10 x 45
8 x 95
5 x 135
3 x 155
1 x 175
1 x 190
1 x 175

Clean:
5 x 45
3 x 95
1 x 135 (C&J)
1 x 155 (C&J)
8 x 135

Row:
3 x 6 x 135

Sprints:
4 x 30-40 m.
2 x ~150 m.

303

C7/W3/D2 (bwt: 189)

Deadlift:
5 x 135, 185, 225, 265
3 x 300
2 x 335
3 x 300
5 x 265

Squat:
5 x 135, 185, 215
3 x 245
1 x 270
3 x 245
5 x 215

2 x bwt. circuit:
10 x burpees
10 x push ups
20 x mountain climbers
20 x jumping jacks

304

C7/W3/D3 (bwt: 190)

Press:
10 x 45
8 x 65
6 x 85
5 x 100
3 x 115
1 x 130
3 x 115
5 x 100

Chin Up:
5 x 4

Front Squat:
5 x 100
5 x 145
3 x 165
2 x 185
3 x 165
5 x 145

Track work:
4 x 150 m.

305

C8/W1/D1 (bwt: 191)

Bench:
10 x 45
8 x 95
5 x 120
5 x 140
7 x 155
5 x 140
5 x 120

C&J
5 x 5 x 100

Row:
3 x 10 x 120

306

C8/W1/D2 (bwt: 190)

Squat:
10 x 45
8 x 95
6 x 135
5 x 190
5 x 220
5 x 250

Deadlift:
5 x 5 x 240

2 x bwt. circuit:
10 x burpees
10 x push-ups
20 x jumping jacks
20 x mountain climbers

307

C8/W1/D3 (bwt: 190.5)

Press:
10 x 45
8 x 75
5 x 90
5 x 105
5 x 120
5 x 105
5 x 90

Chin up:
13 x 3

Front Squat:
5 x 90
5 x 5 x 135 (1 sec pause)

Running drills:
butt kicks, high knees

308

C8/W2/D1 (bwt: 190)

Bench:
10 x 45
8 x 95
6 x 115
3 x 135
3 x 150
5 x 165
3 x 150
7 x 135

C&J:
4 x 5 x 110

Row:
3 x 8 x 135

309

C8/W2/D2

Press:
10 x 45
8 x 65
6 x 85
3 x 100
3 x 115
4 x 125
3 x 115
8 x 100

Chin up:
13 x 3

Front Squat:
5 x 100
4 x 5 x 145 (1 sec pause)

Track:
2 x 150 m.

I wanted a couple more reps on the track, but I’m beat. The semester is really grinding me down. Two more weeks.

310

Incline Bench:
10 x 45
8 x 95
6 x 115
4 x 135
3 x 155

Wide Lat Pull:
10 x 100
8 x 112.5
6 x 125
4 x 137.5

Klokov Press:
10 x 45
5 x 65
5 x 95
1 x 115

Sumo Deadlift:
5 x 135
5 x 225
3 x 275
3 x 300

Cheat Curl:
3 x 95
3 x 115

Snatch Grip Deadlift:
5 x 225

311

Front Squat:
5 x 45
5 x 95
5 x 135
3 x 185
0 x 225

Squat:
3 x 10 x 185

I’ve picked up this bad habit on front squats where, on heavy sets, I take a big breath to unrack the weight, but I let it out as I step back. I did this today on my top set, and I greyed out a little. My eccentric was very slow, and I once I settled into the hole, there was no coming back up. So I guess I need to work on that.

312

C&J:
5 x 45
4 x 95
3 x 115
2 x 135
1 x 155
0 x 170 (ugly clean, twice-failed jerk)
1 x 155
5 x 135

DB Row (1 sec pause):
5 x 50
5 x 60
5 x 70
5 x 80
5 x 90 (no pause)

DB Bench:
12, 12, 8 x 90

313

C9/W1/D1 (bwt: 191)

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

DB Bench:
3 x 12 x 80 (sets 1 & 2: 2 sec. ecc.)

DB Row:
3 x 12 x 45 (sets 1 & 2: 1 sec. hold)

Track:
4 lap jog, 1 lap walk

314

C9/W1/D2 (bwt: 192.5)

Front Squat:
10 x 45
8 x 95
5 x 120
5 x 140
10 x 155

Back Squat:
3 x 10 x 135 (1 sec pause)

Decline Sit up:
2 x 10

Back Ext.:
2 x 10

315

C9/W1/D3 (bwt: 193)

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

Incl. Bench:
3 x 12 x 75

Lat Pull (wide):
3 x 12 x 87.5

Track:
4 lap jog, 1 lap walk

316

C9/W1/D4 (bwt: 191.5)

Sumo DL:
8 x 135
5 x 185
5 x 215
10 x 245

Snatch Grip DL:
3 x 10 x 135

Decl. Sit up:
2 x 10

Back Ext.:
2 x 10

317

C9/W2/D1 (bwt: 192.5)

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

DB Bench:
3 x 12 x 80 (sets 1 & 2: 2 sec ecc.)

DB Row:
3 x 12 x 45 (1 sec hold)

Track:
2 lap jog, 1 lap walk, 2 lap jog, 2 lap walk

318

C9/W2/D2 (bwt: 192)

Front Squat:
8 x 45
5 x 95
3 x 135
3 x 150
6 x 165

Squat:
3 x 11 x 135

Z Press:
2 x 10 x 45

Curl:
2 x 10 x 45

Last workout of the year. I hate to leave things mid-cycle–mid-week, even–but that’s how things worked out. I’ll pick it up from here when I can get back into the gym.

319

Circuit: ten rounds (total reps)
Pull up (27)
Push up (40)
Sandbag Front Squat (55)

Grip static hold:
3 x 3 x 5 sec

Sandbag Clean and Press:
3 x 5

The sandbag is the one I made over the summer; today it’s loaded to 45 lbs. Rachel got me the Captains of Crush Trainer (100 lbs.) gripper, which is what I used for grip work. I’m locked out of the gym until Jan. 4th, and I’m avoiding the wet weather. I think workouts like this are what I’m stuck with for a while.

320

Circuit: ten rounds (total reps)
Chin up (15)/Sandbag Curl (15)
Push up (55)
Sandbag Front Squat (55)

Grip squeezes:
4 x 5

Sandbag Clean and Press:
4 x 3