Antho's 5/3/1

6B
Clean:
5 x 45
4 x 95
5 x 3 x 125

Squat:
5 x 95
5 x 135
5 x 175
3 x 5 x 220

Bench:
5 x 95
3 x 5 x 135

7A (last Saturday)
Squat:
5 x 95
5 x 135
5 x 185
3 x 5 x 225

Press:
5 x 45
3 x 5 x 105

Deadlift:
5 x 135
5 x 255

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

7B (yesterday)
Squat:
5 x 95
5 x 135
5 x 185
3 x 5 x 230

Bench:
5 x 95
3 x 5 x 140

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

8A
Squat:
5 x 95
5 x 135
5 x 185
3 x 5 x 235

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

Deadlift:
5 x 265

8B
Squat:
5 x 95
5 x 135
5 x 185
3 x 5 x 240

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

Bench:
5 x 95
3 x 5 x 145

I’ve been pausing every squat ~1-2 seconds at the bottom. Today, I bounced the last set out of the hole. We’ll see how things are going forward in this respect.

9A
Squat:
5 x 95
5 x 135
5 x 195
3 x 5 x 245

Press:
5 x 45
5 x 85
3 x 5 x 115

Deadlift:
5 x 225
5 x 275

9B
Squat:
5 x 135
5 x 175
5 x 215
3 x 5 x 250

Bench:
5 x 95
3 x 5 x 150

Clean:
5 x 45
4 x 95
1, 2, 1, 1, 1 x 140

10A
Press:
5 x 45
5 x 95
5, 5, 4 x 120 (tie 5RM)

Squat:
5 x 95
5 x 135
5 x 175
5 x 215
4, 3, 3 x 255

Deadlift:
5 x 185
5 x 285

10B
Squat:
5 x 95
5 x 135
5 x 175
5 x 215
5, 4, 4 x 255 (new 5RM)

Bench:
5 x 95
5 x 135
3 x 5 x 155

Hang Clean:
5 x 45
4 x 95
5 x 2 x 140

11A:
Squat:
5 x 95
5 x 135
5 x 175
5 x 215
3 x 5 x 255

Press:
5 x 45
5 x 95
4, 2, 3 x 120

Deadlift:
5 x 135
5 x 225
5 x 295

Squats are as I noted above: ~1 sec. pause for sets 1 & 2, bouncing on set 3. I’ve yet to use a belt on this program, which makes the new 5RM a little sweeter. Presses were disappointing, but I’m working at my 5RM for those, too, so meh.

11B:
Squat:
5 x 95
5 x 135
5 x 185
5 x 225
3 x 4 x 260 (tie 4RM)

Bench:
5 x 95
5 x 135
3 x 5 x 160

Clean:
5 x 45
5 x 3 x 140

I belted for the squat today; I hadn’t been since I started back this fall.

12A:
Press:
5 x 45
5 x 70
5 x 95
3 x 120
2 x 135 (tie PR)
0 x 145
5, 5, 4 x 120 (tie PR)

Front Squat:
3 x 95
3 x 115
3 x 135
3 x 155
3 x 175
3 x 195 (new PR)
2 x 215 (new PR)

Deadlift:
5 x 135
5 x 225
5 x 305

I was craving some variety, so I tested the press and front squat today. I’m very happy with the latter, since I haven’t trained it in at least 6 months.

12B:
Bench:
5 x 45
5 x 95
5 x 115
3 x 135
2 x 155
1 x 175
1 x 190
1 x 200 (new PR)
5, 3, 3 x 165

Squat:
5 x 95
5 x 135
5 x 185
5 x 225
3 x 3 x 260

Clean:
5 x 45
4 x 75
3 x 105
5 x 2 x 145

C1/W1/D1

Front Squat:
5 x 95
5 x 130
5 x 150
5 x 170

Press:
5 x 65
5 x 80
5 x 95
9 x 105 (tie PR)
10 x 80

Chin up:
9 x 2

Deadlift:
5 x 135
5 x 215
5 x 250
5 x 285

C1/W1/D2

Clean:
5 x 45
5 x 95
5 x 110
5 x 125

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

Bench:
10, 10, 8 x 115

DB Row:
10, 10, 8 x 70

C1/W1/D3

Front Squat:
5 x 45
5 x 95
5 x 130
5 x 150
5 x 170

Deadlift:
5 x 135
5 x 215
5 x 250
11 x 285

Press:
10, 10, 8 x 80

Lat Pulldown:
3 x 10 x 105

C1/W1/D4

Clean:
5 x 45
5 x 95
5 x 110
5 x 125

Bench:
5 x 45
5 x 95
5 x 115
5 x 135
9 x 155 (tie PR)
12 x 115

DB Row:
3 x 10 x 70

Squat:
3 x 10 x 175

C1/W2/D1

Front Squat:
5 x 45
5 x 95
3 x 140
3 x 160
3 x 180

Press:
5 x 45
5 x 65
3 x 85
3 x 100
7 x 115 (new PR)
12 x 85

Chin up:
11 x 2

Deadlift:
5 x 135
5 x 215
5 x 250
5 x 285

C1/W2/D2

Clean:
5 x 45
5 x 75
3 x 105
3 x 120
3 x 135

Squat:
5 x 95
5 x 135
5 x 185
3 x 215
8 x 240 (new PR)
10 x 185

Bench:
3 x 10 x 115

DB Row:
3 x 10 x 70

C1/W2/D3

Front Squat:
5 x 45
5 x 85
5 x 115
3 x 140
3 x 160
3 x 180

Deadlift:
5 x 135
5 x 185
3 x 235
3 x 265
8 x 300

Press:
10, 10, 9 x 80

Lat Pull:
3 x 10 x 105