Antho's 5/3/1

Training Logs
341

C10/W3/D1

Bench:
10 x 45
8 x 75
6 x 95
5 x 115
5 x 135
3 x 150
5 x (tie PR)

Press:
5 x 10 x 65

Lat Pull:
5 x 10 x 100

342

C10/W3/D2

Squat:
5 x 45
5 x 95
5 x 135
5 x 175
5 x 205
3 x 230
2 x 255

Deadlift:
5 x 10 x 170

Lying Leg Raise:
2 x 10

343

C10/W3/D3/4

Press:
5 x 45
5 x 65
5 x 80
5 x 95
3 x 110
3 x 125

Deadlift:
5 x 225
5 x 255
3 x 290
4 x 325

344

C11/W1/D1

Bench:
10 x 45
8 x 75
6 x 95
5 x 115
5 x 135
7 x 155

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 210
5 x 235

Lat Pull:
5 x 10 x 100

10 min. bike

345

C11/W1/D2

Squat:
10 x 45
8 x 95
6 x 135
5 x 185
5 x 210
7 x 235

DB Bench:
5 x 10 x 90

DB Row:
5 x 10 x 55

346

C11/W1/D3

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 210
5 x 235

Press:
5 x 85
5 x 100
5 x 115

Deadlift:
5 x 225
5 x 265
7 x 300

347

C11/W2/D1

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 210
5 x 235

Bench:
5 x 95
3 x 125
3 x 145
5 x 165 (tie PR)

Lat Pull:
5 x 10 x 100

348

C11/W2/D2 (bwt: 190)

Squat:
10 x 45
8 x 95
6 x 135
4 x 165
3 x 195
3 x 225
3 x 255

DB Bench:
3 x 10 x 90

DB Row:
3 x 10 x 55

Disappointing day. I’ve been sick for over week. I think stress/anxiety from the PhD admissions process might be killing me. Oh, well; back at it on Monday.

349

C11/W2/D3 (bwt: 191.5)

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 210
5 x 235

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

Deadlift:
3 x 245
3 x 280
5 x 315

350

C11/W3/D1

Squat:
5 x 45
5 x 95
5 x 135
5 x 185
5 x 210
5 x 235

Bench:
5 x 95
5 x 115
5 x 135
3 x 155
2 x 170
10 x 135

Lat Pull:
5 x 10 x 100

351

C11/W3/D2

Clean & Press:
5 x 45
5 x 65
5 x 85
5 x 100
3 x 115
2 x 130 (new PR)

Deadlift:
5 x 185
5 x 225
5 x 265
3 x 300
2 x 335 (tie PR)

Sumo DL:
8 x 265 (new PR)

Z Press:
2 x 10 x 65

352

C12/W1/D1

Clean & Press:
5 x 45
5 x 75
5 x 90
5 x 105
5 x 120 (tie PR)

Deadlift:
5 x 185
5 x 235
5 x 270
5 x 305

Z Press:
3 x 10 x 55

353

C12/W1/D2

Front Squat:
5 x 45
5 x 100
5 x 130
5 x 160

Squat:
5 x 185
5 x 215
7 x 245 (new PR)

Squat Walk-out:
3 x 315 x 5 sec.

CGBP:
3 x 10 x 100

Lat Pull:
10, 10, 8 x 112.5

354

C12/W1/D3

Bench:
10 x 45
8 x 75
6 x 100
5 x 120
5 x 140
7 x 160 (tie PR)

DB Row:
3 x 10 x 60

Squat:
20 x 145 (new PR)

355

C12/W2/D1 (last Friday)

Clean & Press:
5 x 45
5 x 65
5 x 85
3 x 100
3 x 115
3 x 125

Deadlift:
3 x 185
3 x 255
3 x 290
3 x 325

Z Press:
3 x 10 x 60

C12/W2/D2

Front Squat:
5 x 45
5 x 85
3 x 115
3 x 145
3 x 175

Squat:
3 x 205
3 x 235
3 x 260

Lat Pull:
3 x 10 x 112.5

CGBP:
3 x 10 x 105

356

C12/W2/D3

Bench:
10 x 45
8 x 95
6 x 115
3 x 135
3 x 150
3 x 165
3 x 180 (new PR)

DB Row:
3 x 10 x 65

Squat:
20 x 150 (new PR)

357

C12/W3/D1 (Tuesday)

Clean & Press
5 x 45
5 x 65
5 x 85
5 x 105
3 x 120
2 x 135 (new PR)

Deadlift:
5 x 270
3 x 305
2 x 345 (new PR)
4 x 315

358

C12/W3/D2

Front Squat:
5 x 45
5 x 65
5 x 100
5 x 130
3 x 160
3 x 190 (new PR)

Squat:
5 x 215
3 x 245
2 x 275 (tie PR)

359

C12/W3/D3 (Friday)

Bench:
10 x 45
8 x 75
6 x 95
5 x 115
5 x 135
3 x 155
1 x 175
1 x 185
1 x 195 (new PR)

Deadlift:
5 x 135
4 x 185
3 x 225
2 x 275
1 x 315
1 x 355
1 x 365
5 x 315

360

Clean & Press:
5 x 45
5 x 75
5 x 95
3 x 115
1 x 135

Clean & Push Press:
1 x 145
0 x 155
5 x 3 x 135

DB Bench:
3 x 6 x 120

DB Row:
3 x 12 x 60