T Nation

Backbone 5/3/1 Log


#81

Bench press
3*40
3*60
3*67, 5
3*77, 5
10*87, 5
3*1*97, 5

Close grip bench press
5*10*60

Yates row
5*10*65

BB curl
5*10*35

All in kg.Content.


#82

Booze chock training.
Mtb 5 km up and down hill technique training.

5/3/1
Military
5*20, 4*40 wup
3*48, 3*56, 8 * 63 kg rep pr

Deadlift
5*60, 3*80 wup
3*88, 3*101, 5, 8*114 kg
1*126, 5kg

Pleased.got a bit of booze out of the system.


#83

Haven´t logged in a while. Have been training infrequent due to a lot of things.

I´m short of time so I have started Jim s 531 + Rest Pause 6 week chellange, because the 2 weekly trainingsessions fit my present schedule fine.

Warmup.
Air squats
strecthes
Foamroll

Squat
5x40, 5 x 60 kg wup
5x78kg
5x91,5 kg
10 x 103 kg
12 x 12 kg downset

Bench Press (Rp)
21-9-5 @61,5 kg

Inverted row(Rp)
5-2-2 @ bw

French press(Rp)
19-10-6 @ 27,5 kg

45 deg Back raise 3 x 10 @ bw
Crunch 3 x 10 @ bw

Hard fast training. Very nice to be training again.


#84

Warmup.
strecthes
Foamroll

Deadlift 5/5/5+
5x60, 5 x 70 kg wup
5x82,5 kg
5x95 kg
10 x 107,5 kg
11 x 82,5 kg downset

Military Press (Rp)
Wup @ something
17-7-5 @ 41,5 kg

Kroc row(Rp)
10 x 22,5 kg wup
20 / 20 x 35 kg

BB Curls(Rp)
Wup something
15-6-3 @ 40 kg

Rear Delt
3 x 10 @ 12,5 kg/hand

Crunch
3 x 10 @ bw

Hard and fast. In a couple of hours William comes home from sunday kidscinema, and then we are off with our MTB´s trying to find some mud.


#85

Squat
5*60, 5*75 kg wup
3*85
3*97, 5
8*109
12*85kg down

Bench Press (rp)
5*40, 5*60kg wup
17-6-3@66kg

Inv.Row (rp)
6-2-2

French press
22-10-6@27, 5kg

Crunch
3*11

Back Raises
3*11


#86

Day 2 - 21/11-2014
Starting to log Again after a long long break.
I'M Doing Wendlers 531 2 Day a weekend training.
Goal is to have lost 25 kg by june 2015 while increasing my strength.
This primarely with a protein rich carb poor diet-no science there, and my conditioning is done riding cross country mtb. Usually 20-35 km trips

Bench press
10bar,
10x40kg,
5x60,
5x67,5
10x76,5(5 set)
20x60(FSL)

Deadlift
5X60kg,
3x70,
2x80,
5x82,5
5X95,
8x107,5(sharted )

Front squat 3 x 45 kg

Good mornings 10 x 45 kg

Db Row 3 x15 x 22,5 kg


#87

Day 1 - 19/11-2014
Military
many x bar
5x40,5kg
5x46,5
10x52,75(5+set)
15x40(FSL)

Squat
5x45 kg
5x60
5x72,5
5x85
95x10
15x80(FSL)

Curls 3 x 15 x 35 kg

Crunch 3 x 14x bw supesettet with

Hip Thrusts 3 x 14 x bw


#88

Day 1 - 25/11-2014
Military
many x bar
5x40kg
3x44
3x50
10x56,6kg
15x44(FSL)

Squat
5x50 kg
5x65
3x79
3x90
10x101,5
No FSL today

Curls 15 x 35+ 2 x 15 x 37,5 kg

Crunch 3 x 15x bw supesettet with

Hip Thrusts 3 x 15 x bw

Very pleased.
Its always nice to do 10 reps or more on the 3+ sets.


#89

Day 2 - 21/11-2014
Bench press
10x bar,
10 x40kg,
5 x 60,
3 x 63
3x72
10x81,5 kg(3+set)
15x63(FSL)

Deadlift
6X60kg,
3x70,
3x88kg,
3x100 kg
8x113 kg(3+set)

Front squat 3 x 50 kg

Good mornings 10 x 50 kg

Db Row 3 x15 x 25 kg


#90

Day 1 - 25/11-2014
Military
many x bar
5x40kg
3x44
3x50
10x56,6kg
15x44(FSL)

Squat
5x40 kg
5x60
2x80
5x84
3x95
6x107,5 Kg had 2 more in me but got disturbed by Benjamin 6 years :slightly_smiling:
No FSL today

Curls 15 x 35+ 2 x 15 x 37,5 kg

Crunch 3 x 16x bw supesettet with

Hip Thrusts 3 x 16x bw

Pleased. No more no less


#91

Day 1 - 08/12-2014
Military
many x bar
5x40kg
5x41,5
5x48,5
10x55kg
15x41,5(FSL)

Squat
5x40 kg
5x60
3x70
5x76,5
11x100kg

curls
3 x 15 x 37,5 kg

crunches
3 x 17 supersettet with

hip thrusts
3 x 17 x bw

My son 2,5 years looked at his 41 year old man doing crunches and asked" can´t you get up dad, do you need help?" I had to laugh and the set ended there

Curls 15 x 35+ 2 x 15 x 37,5 kg

Crunch 3 x 16x bw supesettet with

Hip Thrusts 3 x 16x bw

Pleased. No more no less


#92

Day 2 - 15/12-2014
Bench press

10 x40kg,
5 x 60,
5 x 69
12x79 (5+ set)
15 x 60 FSL

Deadlift
5X60kg,
7x70,
2x80
5x85kg,
5x97,5kg
10x110 kg(5+set)

Db Row 1 x 10 x 42,5 kg

Didn´t have much time, so did what had to be done and left.


#93

Day 1 - 19/12-2014

Foamrolling and misch warm up
Military
many x bar
5x40kg
3x45
3x51,5
10x59kg
15x45(FSL)

Squat
5x40 kg
5x60
2x80
3x82,5
3 x 92,5 kg
12x105 kg (11x100 last 3+ week- I´ve become stronger :slight_smile: )

curls
3 x 15 x 40 kg

crunches
3 x 18 supersettet with

hip thrusts
3 x 18 x bw

Was tired but rose after foam rolling- Squats and coliflowel-gratin is a bad kombo. Well the Windows could open.
Noe 2 week Christmas vacation.


#94

Day 2 - 23/12-2014
Bench press

10 x40kg,
5 x 60,
3 x 65
3x75
10x85 (5+ set)
15 x 65 FSL

Deadlift
5X60kg,
3x80,
3x91,5
3x105kg,
6x117,5kg

Front Squat
3 x 5 x 52,5 kg

supersettet with

Good Mornings
3 x 10 x 52,5 kg

Db Row 1 x 11 x 42,5 kg (Griptraining)

The last training before Christmas(tomorrow).

Report Post


#95

Day 1 - 27/12-2014

Military
many x bar
5x40kg
3x45
5X48KG
3X55KG
10X61,5(59 LAST WEEK - STRONGER)
No FSL

Squat
5x60
5x80kg
5x87,5kg
3 x 100 kg
7 x 111,5( 6 x 107 last week STRONGER)

curls
3 x 15 x 37,5 kg

crunches
3 x 19 supersettet with

hip thrusts
3 x 19 x bw

Is anybody reading this log?


#96

Day 2 - 10/01-2015
"Is anybody reading this log? " …I guess not :frowning:

2015 has involved a lot of travelling so first training today.
Hurrican Egon is raging outside

Bench press
10 x40kg,
4 x 60,
5 x 69kg
3x78,5
10x87,5 (5 set)

Deadlift
5X60kg,
5x80,
3x90kg
5 x 100
3x110kg,
6x124kg

No assistance training today - Gotta go out buy milk and eggs now.

By the way 136,9 kg bw Down to 133,8 this week so diet going according to plan.


#97

Day 1 - 12-01-2015

Military
many x bar
5x40kg
3x45
5X42,5KG
5X50KG
10X55
15x42,5 FSL

Squat
5x60
5x80kg
5x91kg
5 x 103 kg

crunches
3 x 15 supersettet with

hip thrusts
3 x 15 x bw


#98

Day 2 - 21/01-2015

Bench press

5 x 61,5kg
5 x 70 kg
12 x 80 kg with a couple more in the tank
2 x 15 x 60 kg FSL

Deadlift
5 X 60kg,
5 x 70
5 x 80kg
5 x 87,5
5 x 101,5kg
7 x 115 lousy grip sweaty palms

Fromt Squat
3 x 60kg
2 x 70 kg
1 x 80 kg fortunately it felt light. Will focus more on quad strength.

Hav battled and won 1 x the flu and 1 x food poisining in the last 10 days.
I am so weak but I will rise Again.


#99

After 1,5 years of not training I testet my numbers today for the future Wendler 531.
I went for easy numbers that I can do any day

Bench Press: 10x40(kg), 10x60, 10x70, 8x80 -> 1RM Calculated to 101,3 kg

Squat : 5 x 20(kg), 5 x 40, 5 x 60, 10 x 80 kg -> 1RM Calculated to 107 kg

OHP(Military) : 10x20(kg), 10 x 40, 7 x 50 - > 1RM Calculated 61,6 kg

Deadlift. 5 x 60(kg), 5 x 70, 5 x 80, 8 x90kg -> 1RM Calculated 114kg
all double overhand grip.
Music choice of today was Sepulturs(Roots), and Slipknot(The gray chapter)

I think, that due to the 1,5 years lay off, I probably go for the 531 beginners template for at couple of cycles until I´m back in the groove.

In a couple of hours, a 2 day music festival starts here on my small Island of Fanø, I´m gonna enjoy the cold beer and introducing the 2 oldest of my 5 children to loud live music.


#100

531-Beginner template

Squat:
Upwarm, 5x70kg, 5 x 80kg, 5x91,5 kg

Bench Press: 5x56,5kg, 5, 66,5kg, 5x76,5 kg

Assistance Work:
Pull Aparts : 5 x 20 reps, green band, in between sets of CGBP

RDL : 5 sets of 10 x 40 kg(up the weight here next time)

Close Grip Bench Press: 5 sets of 10 x 45 kg

Barbell Curls: 5 sets of 10 x 35 kg