6/19/12
mini band pullaparts
2x20
Bench
barx50
135x5
180 (65%)x5
210 (75%)x5
240 (85%)x4 
Incline Bench
5x10
Pullups: 6 wide, 6 medium, 6 close grip
3 sets
Curls
barxfailure
DB extensions
2x30
6/20/12
Squat
155x10
265 (65%)x3
305 (75%)x3
330 (85%)x7 PR
decided to do 3 reps instead of 5 to attempt to save energy for the 5+ set, and it worked
GHR
4x20
GHR sit ups
2x20
6/23/12
Military Press
barx20
95x5
125 (70%)x3
140 (80%)x3
160 (90%)x6 PR
100 5 sets of 10
Pullups
1x20 ties PR
BW+45x4
6/25/12
Deadlifts
155x10
265x3
330 (70%)x3
370 (80%)x3
430 (90%)x7 PR
Dead stop GM
5x10
Sit ups
2x20
6/26/12
Bench
barx10
135x5
230x8 PR
185x10
135x25
Pullups: 7 wide, 7 medium, 7 close grip
2 sets
Hill sprints
10 sprints
6/27/12
Squat
barx10
135x10
225x3
275 (70%)x3
315 (80%)x3
350 (90%)x5
225x10
225x10
GHR
BW+25x8x4 sets
6/28/12
Hill sprints
12 sprints
went a lot smoother than a couple days ago
abs, arm work, upper back stuff
6/29/12
Hill sprints
12 sprints
.
Nice squatting
6/30/12
Military Press
barx10
95x5
130 (75%)x5
150 (85%)x3
165 (95%)x4 PR
100 5x10
Pullups: 7 wide, 7 medium, 7 close grip
3 sets
7/2/12
Deads
135x10
225x5
315x3
355 (75%)x5
405 (85%)x3
455 (95%)x4 PR
Felt bad ass the whole time so I feel like I should’ve had 5 or 6 reps but the gym I was at today had no chalk and heat index was over 100 degrees today so my hands weren’t cooperating.
Leg Press
3x20
GHR
2x12
Squat
2x10
7/3/12
Bench
barx20
135x5
135x5
185x3
225x1
245x1
265 (95%)x2 PR
135x10
135x10
135x10
Military Press
3x10
Pullups: 7 wide, 7 medium, 7 close grip
2 sets
Tricep extensions
2 sets
Hill sprints
10 sprints on a bigger hill, probably an extra 15 yards or so
7/4/12
Hill sprints
12 sprints
7/5/12
Squats
barx10
135x10
225x3
225x3
315x2
370 (95%)x2
Leg press
3x20
Bench
2x10
7/6/12
Hill sprints
12 sprints in less time than last time
7/7/12
Deload of all lifts, then a week vacation
Squats
155 (40%)x5
195 (50%)x5
235 (60%)x5
Bench
115 (40%)x5
140 (50%)x5
170 (60%)x5
Deadlifts
190 (40%)x5
240 (50%)x5
285 (60%)x5
Military Press
70 (40%)x5
90 (50%)x5
115 (60%)x5
Pullups
21, 16, and then one set of “7’s”
Muscle clean+OHP
65x20
65x20
Hill sprints on the biggest hill in town
8 sprints
7/11/12
Squat
Barx10
135x10
225x20
225x20
Military press
65x20
95x10
115x10
Cable row
2 sets
Pullups
A few
Chest press machine
3 sets
Tricep push downs
3 sets
7/13/12
Bench
10x5xeasy weights
Pull ups in between bench sets
HS chest press
3 sets
Cable row in between sets
Reverse pec deck
3 sets
Machine fly
3 sets
Sit ups
3x10
Side raises
2 sets
Tricep pushdowns
Deload week is done and I’m sick of doing light weights. Monday will be 5+ max rep on deads and military press
New training maxes for cycle 3 will be:
Military 185
Deadlift 495
Bench 285
Squat 400
How are you liking 5/3/1? Also, are you supposed to reset your maxes after each cycle, or are you doing that for shits and giggles? You’re a beast!
Thanks! And I am loving 5/3/1, just repped my old military press max for 4 reps, my Deadlift has increased by about 100 pounds in only 2 months, and bench and squat also continually improve. I even added in conditioning work and since the program is so simple, it doesn’t hinder recovery any, probably helps if anything. And I dont know if I’m supposed to be upping training maxes after each cycle but it’s working great for me so far so I’m not going to try and fix it
7/16/12
Deadlifts
135x10
225x5
315x3
375 (75%)x5
425 (85%)x9 PR
Military press
barx10
85x5
120 (65%)x5
140 (75%)x5
155 (85%)x7 PR
95x10
100x10
105x10
Assistance work:
pull ups, leg extensions, back attack, bad girl machine
7/17/12
Big hill sprints
4 sprints
Stadium stairs
6 runs
7/18/12
Squat
barx10
135x10
225x5
265 (65%)x5
300 (75%)x5
340 (85%)x5
Bench
barx10
135x5
185 (65%)x5
215 (75%)x5
245 (85%)x5
185x10
185x10
185x10
Pullups
4x10
GHR
3 sets
shoulder/arm/ab work
a bunch of reps
just did the required reps today, usually take two days off in between deads and squats but I jumped the gun and it showed
7/20/12
Small session
Barbell curls
barx20
65x10
95x5
115x3 PR
Upright rows
65x20x3 sets
Plyo pushups
5x3
Tricep extensions
2x15
Lunges
3x10 each leg
7/21/12
Hill sprints
5 sprints up the biggest hill