T Nation

Dekken's 5/3/1


#1

Basic stats:
Age: 20
Height: 6'2
Weight: 190
Ive been lifting for 10 months

Current 1RM:
Bench: 235
Deadlift: 405
Squat: 285
Military Press: 155

Cycle 1, Week 1, Squat 9/21/09
Warmup
165x5
195x5
225x12

Leg Press
390x20
480x15
570x12
660x8

Straight Bar Curls
65x10
85x8
95x8

Notes: I didn't lift with my workout partner that day, so I was lacking motivation. Went home after these 3 exercises.

Cycle 1, Week 1, Military Press 9/22/09

5/3/1
Warmup
85x5
95x5
105x10

Shrugs
135x15
225x15
315x15
365x8
225x20

Upright Rows
Barx8
75x8
95x8
115x8

Notes: I don't lift with a partner for this workout, so motivation was lacking again. Overall a good workout.

Cycle 1, Week 1, Deadlift 9/24/09

5/3/1
Warmup
245x5
275x5
315x8
*****After repping out 315 I was pumped and went for a PR*****
405x1

Bent over rows
135x5
185x5
225x5
245x5

Close Grip Row Machine
180x5
270x5
320x5
360x5

Upright Rows
135x5x3

Notes: Felt amazing that night. Huge motivation from my partner. Felt amazing to pull 405.

Cycle 1, Week 1, Bench Press 9/25/09

5/3/1
Warmup
135x5
155x5
185x6

Dumbbell Bench
60x8
70x8
80x5

Dumbbell Flies
35x8
40x8

Skull Crushers
60x8
80x6
90x4

Tri Pushdowns
57.5x8
72.5x8
80x5

Notes: Again working out without a partner here. Low motivation, but got done what needed to be done.


#2

Cycle 1, Week 2, Squat

I started with Power Cleans today(haven't done them since High School 3 years ago)

Power Cleans
95x5
155x3
175x2
185x1
195x1
205x1

5/3/1
135x5 warmup
185x3
205x3
235x10

Leg Press
390x20
480x15
570x20

Straight Bar Curls
Barx5
75x5
95x5
115x5
125x3.5

Reverse Curls
60x8
70x8
80x8
90x4

Notes: Had my workout partner today to push me. Really good workout; probably could have done 1 or 2 more reps on squat...Military Press tomorrow.