Antho's 5/3/1

C6/W2/D2

Press:
3 x 75
3 x 85
8 x 95
12 x 75

Klokov Press:
3 x 4 x 75

Pull-up
5 x 3 x bwt.
3 x 4 x bwt. + 5 lbs.

Tire Flips (“big” tire)
4 flips
30 crunches
8 flips
30 crunches
8 flips
4 flips

C6/W2/D3

Squat:
3 x 155
3 x 180
11 x 205
15 x 155

Bench:
4 x 5 x 115

Row:
4 x 8 x 135

I used front squats (arms crossed) for a couple of my warm-up sets for the first time today. I definitely felt the increased core activation and quad emphasis. I’ll probably continue to use these for warm-ups for now and think about other options for them in the future.

C6/W2/D4

Bench:
3 x 105
3 x 125
9 x 140
12 x 105

DB Bench:
5 x 8 x 90

Row:
5 x 8 x 135

Squat
3 x 5 x 175 (1 sec. pause)

I went for a tenth rep on the bench, and my spotter grabbed it around my sticking point. He said it had stopped; I think I was still grinding it out. I guess I still need to find a balance between pushing myself to hit rep records (9 reps ties a previous effort) and never missing a rep. It’s a lesson I’ll need to bear in mind Saturday, as I want to hit some singles after my AMRAP deadlift set.

C6/W3/D1

Deadlift:
5 x 215
3 x 245
8 x 270
1 x 295
1 x 315
1 x 325

Leg Press:
3 x 10 x 315

C6/W3/D2

Press:
5 x 80
3 x 90
8 x 100
1 x 110
1 x 115
1 x 120
12 x 80

Klokov Press:
4 x 3 x 80

Pull-up:
5 x 3 x bwt.
4 x 3 x bwt. + 10

Biceps Curl:
2 x 6 x 65
8 x 55

Plank:
3 x 20 sec.

C6/W3/D3

Squat:
5 x 165
3 x 190
8 x 215
1 x 235
1 x 255
14 x 165

Bench:
4 x 5 x 115

Row:
4 x 8 x 135

Face Pull:
2 x 8 x 20

C6/W3/D4

Bench:
5 x 115
3 x 130
8 x 145
12 x 115

DB Bench:
5 x 8 x 90

Row:
5 x 8 x 135

Squat:
3 x 5 x 175 (1 sec. pause)

C6/W4/D1

Deadlift:
3 x 5 x 215

Press:
3 x 5 x 80

Pull-ups:
3 x 5 x bwt.

Leg Press:
3 x 10 x 315

C6/W4/D2

Squat:
3 x 5 x 175 (1 sec. pause)

Pull-ups:
8 x 3 x bwt.

Band Pull-aparts:
3 x 10

Bench:
3 x 5 x 115 (1 sec. pause)

Row:
3 x 8 x 135

Tire Flips (“big” tire)
2 x 10

Minor back pain on squats. Pull-ups alternated with squats, then done more or less as a circuit with bands, bench, and rows. Grip changed every set or two on all of these exercises. Started the tire closer to the edge of my space and was able to get in 5 flips before turn-around. On its edge, this tire stands at about my eye level; no guess on its weight.

C6/W4/D3

Band Pull-aparts:
3 x 10

Bench:
3 x 5 x 115

Pull-ups:
8 x 3 x bwt.

DB Bench:
5 x 8 x 90

Row:
5 x 8 x 135

Squat:
3 x 5 x 175

C7/W1/D1

Deadlift:
5 x 190
5 x 220
12 x 250
5 x 295

Leg Press:
3 x 10 x 315

Band Pull-aparts:
3 x 10

Tire Flips (“big” tire):
2 x 10

Ok, so I intended to use Joker’s sets today after my AMRAP set, but I screwed up the math. I meant to make a 25 lb. jump, but I guess I thought my AMRAP was at 270, so I went up to that 295, which explains why five reps felt so damned heavy in my hands. Oh, well. Two rep PRs today, so I can’t complain about my stupidity too much. Everything else felt rough, but that’s only because I was gassed from those pulls.

C7/W1/D2

Press:
5 x 75
5 x 85
9 x 95
5 x 100
10 x 75

Pull-ups:
3 x 3 x bwt.
3 x 5 x bwt.

DB Incline Press (~60 deg.):
3 x 8 x 70

Tire Flips:
2 x 10

C7/W1/D3

Squat:
5 x 155
5 x 175
12 x 200
15 x 155

Pull-ups:
4 x 3 x bwt.

Band Pull-aparts:
3 x 10

Bench:
3 x 5 x 120

Row:
3 x 8 x 140

Tire Flips:
2 x 10

C7/W1/D4

Band Pull-aparts:
3 x 10

Bench:
5 x 105
5 x 120
12 x 135
5 x 145

DB Bench:
5 x 8 x 90

Row:
5 x 8 x 140

Squat:
3 x 5 x 175

C7/W2/D1

Deadlift:
3 x 205
3 x 235
11 x 265
3 x 295
3 x 315

Leg Press:
3 x 10 x 315

Lying Leg Raise:
3 x 10

Tire Flip:
2 x 10

C7/W2/D2

Press:
3 x 80
3 x 90
9 x 100
3 x 105
3 x 110
10 x 80

Pull-ups:
3 x 3 x bwt.
3 x 5 x bwt. + 5

DB Incl. Bench:
3 x 8 x 70

C7/W2/D3

Squat:
3 x 165
3 x 190
10 x 210
15 x 165

Band Pull-aparts:
3 x 10

Bench:
3 x 5 x 120

Row:
3 x 8 x 140

Lying Leg Raise:
2 x 10

Tire Flip:
2 x 10

C7/W2/D4

Band Pull-aparts:
3 x 10

Bench:
3 x 110
3 x 125
10 x 140
12 x 110

DB Bench:
5 x 8 x 90

Row:
5 x 8 x 140

Squat:
3 x 5 x 175

C7/W3/D1

Deadlift:
5 x 225
3 x 250
8 x 280
1 x 305
1 x 325
0 x 340 (fail @ lockout)

Leg Press:
3 x 10 x 315

Lying Leg Raise:
3 x 10

Tire Flip:
2 x 10

C7/W3/D2

Press:
5 x 85
3 x 95
6 x 105
1 x 115
1 x 120
1 x 125 (grind)

Pull-up:
3 x 3 x bwt. (~180)
3 x 5 x bwt + 10

DB Incl. Bench:
3 x 8 x 70

Lying Leg Raise:
3 x 10

Tire Flip:
2 x 10