Antho's 5/3/1

Training Logs
361

[recent workouts logged here; start of summer recap to follow (if/when I feel like it)]

Split: A, B, rest

1A
1H DB Clean & PP [each arm]:
5 x 3 x 55

DB Bench:
8, 8, 7 x 110

DB Row:
3 x 8 x 55

1B
1H DB Clean & PP:
5 x 3 x 55

DB Front Squat:
3 x 5 x 110

Curls and Tris: 2 x failure

2A
1H DB Clean & PP:
4 x 4 x 55

DB Bench:
3 x 8 x 110

DB Row:
3 x 8 x 55

2B
1H DB Clean & PP:
4 x 4 x 55

DB Front Squat:
3 x 6 x 110

Curls and Tris: 2 x failure

3A
1H DB Clean & PP:
3 x 5 x 55

DB Bench:
3 x 9 x 110

DB Row:
3 x 9 x 55

3B
1H DB Clean & PP:
3 x 5 x 55

DB Front Squat:
3 x 7 x 110

Curls and Tris: 2 x failure

4A (today)
1H DB Clean & PP:
5 x 4 x 55

DB Bench:
3 x 10 x 110

DB Row:
3 x 10 x 55

362

I took yesterday off because I slept poorly the night before. I slept poorly last night, too, but I’m trying to build habits here, so…

4B
1H DB C & PP:
5 x 4 x 55

DB Front Squat:
3 x 8 x 110

Curls:
20, 18 x 45

Tri Pushdown:
2 x 20 x 45

363

5A (yesterday):
1 H DB C & PP:
4 x 5 x 55

DB Bench:
11, 11, 10 x 110

DB Row:
3 x 11 x 55

DB Goblet Squat:
3 x 10 x 55

Hanging Knee Raise:
3 x 10

5B (today):
1 H DB C & PP:
4 x 5 x 55

DB Front Squat:
9, 9, 7 x 110

Chest & Back supersets, 40 lbs (20/hand):
2 x (chest fly x 10, press x 10)
2 x (back fly x 10, row x 10)

I forgot to note the goblet squats I’ve been doing at the end of the A workouts. I worked up to 2 sets of 15, then (yesterday) split that into 3 sets of 10 with ab work supersetted. Today, I switched from bi/tri work to chest/back accessories to give my elbows a break.

364

6A (yesterday):
1 H DB C & PP:
6 x 4 x 55

DB Bench:
11, 11, 10 x 110

DB Row:
3 x 11 x 55

DB Goblet Squat:
3 x 10 x 55

Hanging Knee Raise:
3 x 10

365

6B:
1 H DB C & PP:
6 x 4 x 55

DB Front Squat:
9, 9, 8 x 110

Chest & Back supersets, 40 lbs (20/hand):
2 x (chest fly x 10, press x 10)
2 x (back fly x 10, row x 10)

366

7A:
1 H DB C & PP:
5 x 5 x 55

DB Bench:
3 x 11 x 110

DB Row:
3 x 11 x 55

DB Goblet Squat:
3 x 10 x 55

Hanging Knee Raise:
3 x 10

367

7B:
1 H DB C & PP:
5 x 5 x 55

DB Front Squat:
3 x 9 x 110

Chest & Back supersets, 40 lbs (20/hand):
chest fly x 12, 10, press x 12, 10
back fly x 12, 10, row x 12, 10

368

8A:
1 H DB C & PP:
4 x 6 x 55

DB Bench:
12, 12, 10 x 110

DB Row:
3 x 12 x 55

DB Goblet Squat:
2 x 10 x 55

Hanging Knee Raise:
2 x 10

369

8B:
1 H DB C & PP:
4 x 6 x 55

DB Front Squat:
10, 10, 9 x 110

Chest & Back supersets, 40 lbs (20/hand):
2 x (chest fly x 12, press x 12)
2 x (back fly x 12, row x 12)

370

(re-)Starting Strength

1A

Squat:
5 x 95
3 x 5 x 125

Press:
3 x 5 x 60

Deadlift:
5 x 165

Chin-ups:
5, 5, 3 x bwt.

371

1B

Squat:
3 x 5 x 135

Bench:
3 x 5 x 85

Clean:
5 x 3 x 75

Curl:
3 x 10 x 50

372

2A

Squat:
5 x 95
3 x 5 x 145

Press:
3 x 5 x 70

Deadlift:
5 x 180

Chin-ups:
5, 5, 5 x bwt.

373

2B

Squat:
5 x 95
3 x 5 x 155

Bench:
3 x 5 x 95

Clean:
5 x 3 x 85

Curl:
3 x 12 x 50

374

3A

Squat:
5 x 95
5 x 135
3 x 5 x 165

Press:
3 x 5 x 80

Deadlift:
5 x 195

Chin-ups:
5, 5, 5 x bwt. (200) + 2.5

375

3B

Squat:
5 x 95
5 x 135
3 x 5 x 175

Clean:
5 x 3 x 95

Bench:
3 x 5 x 105

Curl:
10, 10, 5 (+5 forced) x 60

376

4A

Squat:
5 x 95
5 x 135
3 x 5 x 185

Press:
3 x 5 x 90

Chin-up:
3 x 5 x bwt. + 5

Deadlift:
5 x 135
5 x 210

377

4B
Squat:
5 x 95
3 x 5 x 195

Clean:
5 x 45
5 x 3 x 105

Bench:
3 x 5 x 115

Curl:
10, 10, 5 (+5 forced) x 60

378

5A
Squat:
5 x 135
5 x 175
3 x 5 x 205

Press:
5 x 45
3 x 5 x 95

Chin-up:
5, 5, 3 x bwt. + 7.5

Deadlift:
5 x 135
5 x 225

379

5B
Squat:
5 x 135
5 x 175
3 x 5 x 210

Clean:
5 x 45
5 x 3 x 115

Bench:
5 x 95
3 x 5 x 125

Curl:
10, 10, 7 (+3 forced) x 60

380

6A
Squat:
5 x 95
5 x 135
5 x 175
3 x 5 x 215

Press:
5 x 45
3 x 5 x 100

Chin-up:
5, 5, 4 x bwt. (no added weight)

Deadlift:
5 x 135
5 x 240

Forearms, hands (left especially) sore today.