T Nation

Behlers181's 5/3/1 Log

Deads/Military

Deadlift
top sets:
305 (65%)x5
340 (75%)x5
385 (85%)x8 PR

Military Press
top sets:
115 (65%)x5
130 (75%)x5
140 (85%)x8 PR

Other stuff:
Band tricep pushdowns, shrugs, pullups, band pullaparts
3 sets of each

5/29/12

Reverse hyper
2x20

GHR
2x20

Tricep rope pushdown
4 sets

Hammer curls
2 sets

Band pullaparts
a bunch of reps

Back extensions
3x20

Crunches
3 sets

5/30/12

Pullups
2x12

Bench
top sets
175 (65%)x5
205 (75%)x5
235 (85%)x7 PR

DB bench
worked up to 90’s for 10 reps

Pullups: 4 wide, 4 medium, 4 close grip
3 sets

DB lateral raises
3 sets
Shrugs
3 sets

5/31/12

Small Session #1

DB Flyes
5x20
Band pullaparts
5x30

Upright Rows
95x2
115x1
135x2

Barbell Curls
95x8

Band tricep pushdowns
a bunch

Small session #2

Band pullaparts
a ton

Barbell Curls
barx20
65x10
95x3
115x2
add FAT GRIPZ
65x15

DB tricep extension
3x20

6/1/12

Squatz
barx20
135x8
225x5
265 (65%)x5
305 (75%)x5
345 (85%)x5
135x10

Pullups: 4 wide, 4 medium, 4 close grip
3 sets

Reverse hypers
2x12

Shrugs
3x15

Band pullaparts
a lot

6/2/12

Military Press
barx10
95x5
115 (70%)x3
130 (80%)x3
150 (90%)x6 PR
85 (50%) 5 sets of 10

Pullups: 5 wide, 5 medium, 5 close grip
2 sets of this

Barbell curls
3x5

DB tricep extension
3x20

6/4/12

Big Session
Deads
155x10
265x5
315 (70%)x3
365 (80%)x3
410 (90%)x7 PR

Pullups: 5 wide, 5 medium, 5 close grip
3 sets

Back Attack Machine
3x12

Small session later that afternoon

Band Leg Curls w/ mini band
2x50

Band Leg Extensions w/ mini
3x15

Band Abs w/ mini
4x50,10,10,10

crunches, and stretches

6/5/12

Bench
barx20
135x5
195 (70%)x3
225 (80%)x3
250 (90%)x4 PR i guess
135 (50%) 5 sets of 10

Mini band pullapart
3x20

Mini band pushdown
3x12

6/6/12

New squat training max is set at 365

Small session

Pullups
BW 45 for 5 reps, PR
BW for 20 reps, PR

Reverse hyper
3x12

Band pullaparts
4x25

Band pushdowns
2x12

DB extensions
2x30

6/8/12

Pause squats
barx10
135x5
225x3
255x3
285x3

Wide stance GM
2x8

6/9/12

mini band pullapart
2x20

Military press
barx10
95x5
125 (75%)x5
140 (85%)x3
155 (95%)x6 PR
95 (55%) 5 sets of 10

PUllups: 5 wide, 5 medium, 5 close grip
2 sets

Upright rows
2 sets

6/11/12

Deads
155x10
265x5
350 (75%)x5
395 (85%)x3
440 (95%)x3 PR

Light front squats
3x10

GHR
BWx20
+25x6
+25x6

Pullups: 6 wide, 6 medium, 6 close grip
3 sets

GHR sit ups
2x20

6/12/12

Bench
barx20
135x5
135x5
185x5
205 (75%)x5
235 (85%)x3
265 (95%)x1
175x10
190x10
135x25
135x20

Pullups: 6 wide, 6 medium, 6 close grip

Curls
barx75

Skulls
65x12
65x12

Front barbell raise
2x20

6/13/12

Squats
barx20
135x10
225x10
275x10
315x10 ties PR

GHR
3x20

Sumo stance GM
135x10
135x10
135x10

extra tricep pushdowns and abs

There be some strong lifting in this log.

Haha thanks! I didn’t know anybody actually read my log

Just came across it. Great job though. I’ll keep up for fun.

Reason for training?

Im just a high school kid who plays football and is on the school weightlifting team during the winter so Im just training to get bigger, stronger, faster haha

Wish I was that strong in HS o.O

6/16/12

Starting 2nd cycle of 531 with these training maxes
Military: 175
Deadlift: 485
Bench: 280
Squat: 375

mini band pullaparts
2x20

Military Press
barx20
85x5
115 (65%)x5
130 (75%)x5
150 (85%)x8 PR
gained two reps from last cycle
100 (57%) 5 sets of 10

Pullups: 6 wide, 6 medium, 6 close grip
3 sets

Barbell Curls
barx10
65x10
85x10
105x5
add FAT GRIPZ
75x10

FAT GRIPZ skullz
65x20
75x20

6/18/12

Deadlifts
155x10
265x3
305 (65%)x5
365 (75%)x5
405 (85%)x9 PR
gained 20 lbs and one rep from last 5’s week

Pin squats
3 sets

Rows
3 sets

Grip work
2 sets