T Nation

Crawfojo's 5/3/1 Training Log


#1

Ill start off by admitting that I have been out of the strength game for a while. Back in my younger years all I cared about was gaining weight, but once I became an outdoor enthusiast I started doing more hiking/camping I realized that the extra muscle wasn't helping when it came to my week long hiking trips, so I stayed away from the gym. My focus became mostly conditioning and bodyweight training.

I now have a squat rack in my garage and will be running 5/3/1 and not letting my conditioning fall to the waste side.

Age: 24
Height: 6'3
Weight: 195lbs


#2

Routine:
Day 1
-Bench 5/3/1
-Dumbbell Bench 5 sets
-Meadows Rows 5 sets

Day 2
-Back Squat 531
-Front Squat 5 sets
-Ab Rollouts 5 sets

Day 3
- Press 531
- Dips 5 sets
- Chins 5 sets

Day 4
-Deadlift 531
- Sandbag Loading 5 sets
- Decline Situps 5 sets


#3

August 17 2013

Here is todays Squat workout. I set my training max low enough so that I would be hitting double digits on my squats because I have no idea when the last time was that I did a set of squats over 5 reps.

Warmup
- Defrancos Agile 8 followed up by some greasing the groove for the bottom of my squat. Ever since I started using Mobility WOD and Kelly Starrett's book my squat depth has improved greatly.
I previously had a lot of back issues. I would always hear the cue to arch my back when I squat and reach my ass back. All this was doing was putting me in over extension, then once I would hit my limit for my depth my back would quickly round. It took many back injuries and set backs for me to realize this.

On to the workout
-Squats
45x5
95x5
115x5
115x5
135x12
** The high reps were a big eye opener. I was expecting to get more out of 135, but my muscular endurance just isn't there.

-Front Squat
65x7
65x7
65x7
65x7
65x7

Ab Wheel Rollouts
5x7
**These are great for letting me know where my core should be when it is in a stable position and not be over extended


#4

August 22 2013

Press
45x5
65x5
85x5
95x12

Chinups
8x5

Band Pull Aparts
100 reps