T Nation

Backbone 5/3/1 Log


#41

No it is some thing a Danish training guro composed(he is a huge fan of old school powerlifters such as Hepburn)

I don´tlog here at the time being but plan on doing it regularly again soon.
My wife has started training, coached by my. After 4 c-sectios her body is a wreck more or less, No power or energy, backpain and so on. And she would like to drop 10 kw of excess.And off course I want to help her.
Slowly we are beginning to improve her. First of all with a lot of ab and low back work, but also leg and ohp work. I made her aware of DOMS, now she understande my whinig in the past :slightly_smiling:
I got some advice from Mr Wendler himself, and slowly we are preparing her to handle the training, and adding weigth to the bar.

My self I use the training of her as warm up, and then continue with my own training.
Today it was
Deadlift 15 singles of 100 kg, 30 sec pause
military press 8 x 2 with 65 kg 30 sec pause
Frontsquat 5 x 5 with 65 kg
GM 3 x 10 with 60 kg
Lateral raise 3 x 10 x 10 kg for fun
Band pullaparts : 140 reps in sets of 20
Sidebends with blue resistband between around shoulder and foot, 3 x 10 each side.

Tomorrow MTB race at our small island. After 14 days with reain or showers it wil probably be messy.


#42

Training the Wife :

The Plank 3 x 30 sec
45 deg Back Raise : 3x12, me with a 10 kg plate across my chest
Teaching her Power clean- and deadlift-technique.Looks promising
Some OHP 5x5 and some db lunges 5x5, then I continued with

Speed deadlifts
8 sets of 2 @ 100 kg - app 30 sec break between sets.

Military press
3x40 kg
2 x 60 kg
2 x 65 kg
4 sets of 2 @ 70 kg
15 x 40 kg

I have had 2 more training sessions, but not so important to record.
Looking forward to starting 5 3 1 again sunday.


#43

Back to 531 again.

Squat 531
5 x 60 kg
5 x 80 kg
5 x 91,5 kg
8 x 104 kg
Military Press 531
WUP
5 x 50 kg
5 x 60 kg
5 x 65 kg
Military press
3 x 10 x 40 kg
Lunges
3 x 10 x bw
Goodmorning
10 x 40 kg
10 x 50 kg
10 x 50 kg
Situps
3 sets of 10 with 10 kg plate on chest

Ok, startet low, have to fit it with training the wife, som we go together on, other things we train separately.


#44

25/10

Bench Press 531
5x63,5 kg
5x73 kg
9 x 83 kg

C.G.Bench Press
3 x 10 x 60 kg

Dumbell Row
5 x 15 x 22,5 kg

that was it, no more time

27/10

Deadlift 531
5 x 82kg
5 x 95 kg
8 x 107,5 kg

Decifit (8cm) Deadlift snatch grip
5 x 60 kg
2 x 5 x 70 kg

Front squat 5 x 5 x 60 kg

DB side bend
5 x 10 x 22,5 kg

45 deg back raise
3 x 12 x bw+10 kg

All while the baby took a nap, alone with the 4 children, the wife is out shopping


#45

Squat 531
5 x 60 kg
3 x 80 kg
3 x 85
3 x 100 kg
6 x 110 kg
Military Press 531
WUP
3 x 51.5 kg
3 x 59,5 kg
5 x 66.5 kg
Military press
3 x 10 x 42,5 kg
Lunges
3 x 10 x bw
Goodmorning
10 x 45 kg
10 x 55 kg
10 x 55 kg
Situps
3 sets of 10 with 10 kg plate on chest

Training with the wife, it was done this way, do one set and in the rest time as the other was doing his og her set, the Baby boy was held.


#46

Bench Press 531
3x68 kg
3x73 kg
11 x 83 kg

Bench Press
3 x 10 x 62,5 kg

Dumbell Row
5 x 15 x 25 kg

A fast training after 8 km mtb, cause I have to train the deadlift tomorrow.


#47

Deadlift 531
3 x 82kg
3 x 95 kg
10 x 107,5 kg

Decifit (8cm) Deadlift snatch grip
5 x 65 kg
2 x 5 x 75 kg

Front squat
3 x 5 x 62,5 kg

DB side bend
5 x 10 x 25 kg

45 deg back raise
3 x 12 x bw+10 kg

Pulled a fiber in the ass cheek, I think.


#48

Today I´m picking up my 2 new T-shirts from Jimwendler.com
I´m wearing one tomorrow at work, I need to teach them the wisdom of NOV.


#49

Squat 531
5 x 60 kg
3 x 80 kg
3 x 90 kg
5 x 92,5
3 x 104 kg
2 x 115 kg

Military Press 531
something x 40 kg
5 x 55 kg
3 x 63 kg
3 x 70 kg

Goodmorning
10 x 50 kg
10 x 60 kg
10 x 60 kg

Crunches
3 x 12 x bw

Didn´t think I was able to squat with the shitty fiber in the left ass cheek, but after some foamroling I could.
Did a light session without lunges for quads and extra military for the military press.
Tomorrow it´s friday, and that means weekend.


#50

Bench Press 531
8x40kg wup
8x60 kg wup
5x72,5 kg
3x82,5 kg
9x92,5 kg

Close Grip Bench Press
3 sets of 10 reps @ 65 kg

Dumbell Row
5 sets of 15 reps @ 27,5 kg

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

The Plank
3 sets of 40 sec.

Happy with today. Tomorrow 25-30 km mtb on our new 8,5 km track.

Wife benching 5 x 5 x 42,5kg after 2 months of training, only 3 weeks of benching.
Se tried bulgarian spilt squats today.Sore legs tomorrow.
Planks more than 1 min 10 sec. Kinda impressing after 4 c-sections and a life without any physical training.

Slipknot entertained on the stereo.


#51

Deadlift 531
5 x 94kg
3 x 107,5 kg
5 x 120 kg

DB side bend
3 x 10 x 27,5 kg

45 deg back raise
3 x 13 x bw

A reduced training session, was carefull not to push the envelope due to the pulled fiber in the ass cheek.
It has improved a lot though, so think next deload week will have me fully recovered


#52

Deadlift 531
5 x 94kg
3 x 107,5 kg
5 x 120 kg

DB side bend
3 x 10 x 27,5 kg

45 deg back raise
3 x 13 x bw

A reduced training session, was carefull not to push the envelope due to the pulled fiber in the ass cheek.
It has improved a lot though, so think next deload week will have me fully recovered


#53

531 deload

Squat
5 x 50 kg
5 x 60 kg
5 x 72,5 kg

Military press
5 x 30 kg
5 x 40 kg
5 x 45 kg

Resist band st. chrunch
3 x 15 x blue band


#54

Deloaded in bench and deadlift today

Bench press
5 x 42,5 kg
5 x 52,5 kg
5 x 62,5 kg

Daadlift
5 x 60 kg
5 x 70 kg
5 x 80 kg

Goodmornings
3 x 10 x 40 kg

resistband crunch standing
3 x 10 x blue band

Thats is, start new cycle monday


#55

Crunch
3 x 10 x bw

Hip thrusts
3 x 10 x bw

Foamroll and some flexibility stuff

Squat 5/3/1
5 x 60 kg
3 x 80 kg

5 x 85 kg
5 x 95 kg
10 x 107,5 kg

45 deg Back Raise
3 x 10 x bw

Front Squat
3 x 5 x 60 kg

Leg Raise on bench
3 x 10 x bw

My 45 deg back raise broke in one of the weldings.
That would not have happened with Elitefts stuff, nof I have to lend a welding apparatus and fix it.

Felt strong, may be the beer grilled bones or system of a down.


#56

Bench Press 531
5x60kg x2 wup
5x64 kg wup
5x74 kg
10x84 kg
9x92,5 kg

Close Grip Bench Press
5 sets of 10 reps @ 60 kg

supersettet with

Dumbell Row
5 sets of 10 reps @ 27,5 kg

Squat Rack Curls
3 sets of 10 @ 30,5 kg

Supersettet with

Crunches
3 sets of 12 x bw.

Really a good day, nothing more to say.


#57

Deadlift 531
5 x 60 kg wup
5 x 80 kg wup
5 x 84kg
5 x 97,5 kg
10 x 110 kg

Military Press
5 x 51,5 kg
5 x 59 kg
5 x 66,5
3 x 10 x 40 kg

DB side bend
3 x 10 x 25 kg
Good Mornings
3 x 10 x 60 kg


#58

Bench Press 531
5x60kg wup
3x69 kg
3x79 kg
8x89 kg

Close Grip Bench Press
5 sets of 10 reps @ 62,5 kg

supersettet with

Dumbell Row
5 sets of 10 reps @ 30 kg

Squat Rack Curls
3 sets of 10 @ 32,5 kg

Supersettet with

The Plank
3 sets of 32 sec


#59

Crunch
2x 10 x bw supersettet with

Hip thrusts
2 x 10 x bw

Foamroll and some flexibility stuff

Squat 5/3/1
5 x 60 kg wup
5 x 70 kg wup

5 x 85 kg
5 x 95 kg
8 x 107,5 kg
3 x 10 x 62,5 kg

Dumbbell rear delt
3 x 10 x 12,5 kg

Goodmorning
3 x 10 x 52,5 kg supersettet with

Crunch
3 x 10 x bw

Starting up after a longer break with a lot of bad shit happening. Glad to have started again. Can´t wait to get strong


#60

Bench Press 531
12x50kg wup
5x60 kg
5x68 kg
12x78 kg

Close Grip Bench Press
5 sets of 10 reps @ 60 kg

Dumbell Row
5 sets of 10 reps @ 25 kg

Barbell Curls (in the sq-rack)
5 sets of 10 @ 32,5 kg

Kaos training with the wife and the 4 children running around in my homegym.