T Nation

Backbone 5/3/1 Log


#21

BW 127,5 kg and dropping.


#22

Power Cleans
3 sets of 3, light and fast.

Deadlift 531

5 x 60 kg wup
5 x 80 kg wup

5 x 87,5 kg ws
3 x 100 kg ws
8 x 111,5 kg ws

Front Squat
5 sets of 5 @ 60 kg

Incline Situps
5 sets of 10 @ bw.

Looking forward to a deload actually. Might rethink when I´m in the middle of it.
Looking a lot better allready, only 7 kg down.
My goal is 15 kg and the evaluate. Happy with the day. Music the newest cd with Disturbed, can´t remember the title.


#23

Deload

Squat

5 x 40 kg
5 x 50kg
5 x 62,5 kg
5 x 75 kg

Military

5 x 28 kg
5 x 36 kg
5 x 42,5 kg

Good Mornings

3 sets of 10 reps @ 40 kg

Military

3 sets of 10 reps @ 20 kg

Abs
3 sets of 10
Hip thrusts
3 sets of 10

Stretching.

BW 127,8 kg went a bit up af cheat day with homemade burgers. I love burgers. I actually love a lot of burgers.


#24

BW 127,3 kg. Deload in the bench /lats tonight


#25

Deload Bench + deadlift.

Bench Press:

5 x 40 kg
5 x 50 kg
5 x 60 kg

3 sets of 10 @ 40 w 30 sec pause

Yates Row
3 sets of 10 @ 40 w 30 sec pause

Deadlift

5 x 50 kg
5 x 60 kg
5 x 70 kg

Front Squat

3 sets of 5 reps @ 40 kg

Superset of 3 sets abs and 3 sets Prone Bridge.
Fast morning training, still with coffee in the mug.
BW 126,9 kg and dropping. Weigth loss going extremely satisfying. Tomorrow a 35 km mtb race.

Signed for a 70 km race august 12th, should be 5-7 kg lighter, and should manage an ok time.


#26

Have switched over to Wendlers BBB template in the beginning og this new cycle.
I think it is the hardest, and most calorie burning of his templates.
And it is the one template that has helped my deadlift the most.

General warmup:
Foamrolling, hipthrusters, crunches, stretches, box step ups and such

Squat 531
5 x 60 kg wup
5 x 80 kg wup
5 x 85 kg ws
5 x 97,5 kg ws
8 x 110 kg ws

Squat
5 x 10 x 65 kg

Goodmorning
3 x 10 x 62,5kg must go up next time

Situps
5 x 10 x bw

B.O. Lat Raise. ( For Balance and shoulder health)
3 x 10 x 12,5 kg

Went well today.Sweaty.
I crashed on my MTB in yesterdays race after only 2,5 km.
Cut my left shin 2 places so It filled my sock with blood, and broke my gear shifter so I had to use 2 hands to change gear. Continued for another 7,5 km app until I chose to quit.
Thursday/friday this week i get spareparts, so I´m back in the terrain.


#27

Day 2-week 1

Bench Press 531
5x40kg wup
2x5x60 kg wup
5x65kg ws
5x75kg ws
12x85kg ws
Bench Press
5 sets of 10 reps @ 60 kg

Yates Row
5 sets of 10 reps @ 75 kg

Discopumping from here
EZ Bar Curls
5 sets of 10 @ 35 kg

Skull Crushers
5 sets of 10 @ 40 kg

Good session, Deftones on the stereo. Got a sparepart bracket for my gear shifter, so I think its time to ride the hills again tomorrow.


#28

Yesterday : 30 km MTB

Today :

Deadlift 531
5x60 kg wup
5x70 kg wup

5x78 kg ws
5 x 91,5 kg ws
10 x 102,5 kg ws

Military 531
10 x empty bar wup
5 x 40 kg wup

5 x 48 kg ws
5 x 55 kg ws
7 x 63 kg ws(had 2 more I think, lost fokus when my boy threw a ball at me :slight_smile:

Military
5 x 10 x 40 kg ws

Deadlift
5 x 10 x 67,5 kg ws

The Plank
3 sets of 30 secs.

BW 126,6 kg, so cut Is going ok, but felt sluggish today. Maybe the calorie deficit is kicking in.
Tomorrow race with the MTB Club, either 35 or 55 km.


#29

General warmup:
Foamrolling, hipthrusters, crunches, stretches, box step ups and such

Squat 531
5 x 60 kg wup
5 x 80 kg wup
5 x 91,5 kg ws
5 x 105 kg ws
8 x 117,5 kg ws

Squat
5 x 10 x 65 kg

Goodmorning
3 x 10 x 65 kg

Situps
3 x 10 x bw

B.O. Lat Raise. ( For Balance and shoulder health)
3 x 10 x 12,5 kg

Generel comment.Felt sluggish, like I´m about to get a cold. Last couple of days have been insane with mtb race and a lot of wind, so felt lo on energy.
Bw 126,9 kg a + of 0,3 kg


#30

18/7-2012

30,5 km MBT in the pouring raing with sore legs.

BW 126 kg : I have 2 large beers int the fridge waiting for me when i reach 125 kg.


#31

Pushups as generel warmup

Bench Press 531
10x40kg wup
6x60 kg wup
3x70kg ws
3x80kg ws
9x90kg ws

Close Grip Bench Press
5 sets of 10 reps @ 55 kg

Dumbell Row
5 sets of 10 reps @ 32,5 kg

EZ Bar Curls
3 sets of 10 @ 32,5 kg

Is happy with my Squat my dead and my ohp setup, but is little unhappy with benching.
Think i wanna add chins to ohp day and do dumbell rows on bench day. And for BBB I can choose CG Bench Press and thus hit tri and chest.


#32

Deadlift day

Military Press 531
7 x 40 kg wup
2 x 50 kg wup
3 x 52,5 kg ws
3 x 60 kg ws
5 x 66,5 kg ws

Deadlift 531
5 x 60 kg wup
3 x 80 kg wup
3 x 85 kg ws
3 x 97,5 kg ws
10 x 110 kg ws

Deadlift
5 x 10 x 65 kg

Military Press
5 x 10 x 40 kg

Ab work
Situps :3 x 10 supersettet with
DB Side Bends 3 x 10/side x 25 kg

Between all press sets
20 reps band pullaparts
shoulder dislocators
Foam roll and stretching before and after.

Managed an ok training, even though food today was hilarious. My father in laws birthday and brunch.
BW 125,9 kg, very contempt with that.


#33

MTB Yesterday 29,3 km.
BW 125,4 kg and dropping
Squat tonight


#34

BW 126,4 kg. Gainet 1kg.It is my summer vacation and 3 of my children have birthday with in 3 weeks, so a lot of birthdayparties, cake and their favorite dishes(not the healthiest).
So focus have been to only getting the required reps, not to push.

27/7
Squat 531
Warmup, can´t remember
5 x 100 kg
3 x 110 kg
1 x 125 kg
Squat 10 x 65 kg, sick, should have done 5 x 10, but terminate now
45 degree Back Raise
3 x 10 x bw
B.O. Lat Raise(rear delt)
3 x 10 x 12,5 kg

General : Lousy performance. Was sick with the cold and the flue joint pain and such.

29/7
Bench Press 531
Warmup can´t remember
5 x 74 kg
3 x 84 kg
5 x 95 kg
Bench Press
5 x 10 x 60 kg
Yates row
5 x 10 x 75 kg
No work for tri/bi, still feeling a bit runn over.

1/8
Deadlift 531
Warm up 5 x 60 kg, 5 x 80 kg
5 x 91,5 kg
3 x 104 kg
5 x 115 kg(felt a bit better. think there is at least 3 more on a day where i have eaten well)

Military Press 531
warmup 10 x 20kg, 8 x 40kg, 3 x 50 kg
5 x 55 kg
3 x 63 kg
4 x 70 kg Content with this actually

Military press
5 x 10 x 40 kg

Deadlift
5 x 10 x 60 kg

Crunches
3 x 20 x bw

Workouts are feeling better, next week is deload week, which is fine so I have fresh legs on the 12/8 where we do 70 km mtb race in out compagny


#35

SQUAT DELOAD 4/8-2012

General warmup:
Foamrolling, hipthrusters, crunches

Squat 531
5 x 40 kg wup
3 x 50 kg wup
5 x 52,5 kg ws
5 x 64 kg ws
8 x 78 kg ws

Squat
3 x 10 x 40 kg supersettet with

Goodmorning
3 x 10 x 40 kg

Chrunches
3 x 20

B.O. Lat Raise. ( For Balance and shoulder health)
3 x 10 x 12,5 kg
BW 125,8 kg


#36

Bench Press 531 DELOAD
5x40kg ws
5x50kg ws
5x60kg ws
Bench Press BBB
3 x 10 x 50 kg

Yates Row
3 sets of 10 reps @ 50 kg

Straight Bar Curls
3 sets of 10 @ 40 kg

JM Press
3 sets of 10 @ 40 kg

Generally : Deload is Boring But Big in importance.


#37

Deadlift and stomack problems, not a pretty couple.
Fortunately it is deload week and not heavy.
Saturday is compagny trip to Givskud, to se some Wild animals in captivity and other shit.
Sunday we hit Squat hard in a new cycle wendler 531

BW 124,5 kg and is dropping.


#38

DL 15 x 1 x100 kg (30 Sec rest between sets)
Front Squat 5 x 5 x 60 kg
Shrugs 3 x 6 x 100 kg
Back Raise 3 x 10 x bw
Situps 3 x 10 x bw

Foam roll and stretch

Doing an 11 week dead lift specializing program which is Day 1 "heavy" dead lift session + front squat and day 3, a "light" dead lift session + some deficit dead lifting as well as 6 x 3 Back squat.
On day 2, I´m continuing with the 531 template for the Bench Press and the Military press and doing 5x10 in pull ups, CG Bench press and curls.
BW 124,4 kg


#39

Training yesterday

Bench Press
5x40kg
5x60kg
5x70kg
5x80kg
5x85kg
5x90kg
5x90kg
5x90kg
FM Pullups
4,3,3,3,4

Military press
5x40kg
5x50kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Barbell Curls(in my squat rack haha)
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg
10 x 45kg

Close grip Bench Press
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

Tomorrow its
squat 6x3
Deadlift light 15 singles
deadlift deficit 3 x 6
Backraise 3 x10
Abs 3x10.
All ready looking forward


#40

Is this the Lee Hayward deadfift program? If so, it's awesome! I did it last year.