T Nation

Johnathon Finch's 5/3/1 Log

Posted are the final(all-out) sets as well as 90% of 1RM for each cycle.Listed are maximum reps for weeks 1,2, and 3. Week #4 of each cycle is spent on conditioning and explosive work(plyometrics). This first posting is “catch up” and I will update weekly from here on out.

Cycle #1 (8/3/2009)

Working Maxes:(90% of true 1RM)
Bench Press-200lbs
Squat-280lbs
Trap Bar Deadlift-450lbs
Overhead Press-135lbs

BENCH- 170x14, 180x8, 190x5

SQUAT- 240x13, 250x12, 265x8

DEADLIFT-385x10, 405x8, 430x4

OVERHEAD PRESS- 115x8, 120x6, 130x5

Cycle #2(8/31/2009)

Working Maxes:(90% of true 1RM)
Bench Press-205lbs
Squat-290lbs
Trap Bar Deadlift-460lbs
Overhead Press-140lbs

BENCH- 175X10, 185x8, 195x6

SQUAT-245x8, 260x9, 275x7

DEADLIFT- 395x10, 415x6, 435x5

OVERHEAD PRESS- 120x6, 125x6, 135x4

Cycle#3(9/28/2009)

Working Maxes:(90% of true 1RM)
Bench Press-210lbs
Squat-300lbs
Trap Bar Deadlift-470lbs
Overhead Press-145lbs

BENCH-180x10, 190x8, 200x7

SQUAT-265x9, 270x12, 285x12

DEADLIFT- 415x10, 425x7, 445x5

OVERHEAD PRESS- 130x9, 130x10, 140x7

CYCLE #4(10/26/2009)
90% of 1RM’s
Deadlift-480lbs
Bench Press-215lbs
Military Press-150lbs
Squat-310lbs

BENCH- 185x9, 195x8

SQUAT- 265x13, 280x12

DEADLIFT- 410x11

OVERHEAD PRESS- 130x11

Thursday will be Overhead Press and Friday Deadlift for Week #2 of Cycle #4.

Wednesday 11/4/2009-

Bear Crawl 25 yards
Crab Walk 25 yards
Sprint 40 yards

Repeat for 15 minutes.

Thursday 11/5/2009-

Overhead Press:
Warmup- 25 pushups, 50 Arm circles, BarX20 reps.

Set #1 105x3
Set #2 120x3
Set #3 135x3+ (Aim 8, Reached 10) so 135x10

Pullups/Chinups(Alternating grip and width on bar):
10reps X 5sets

Dips:
12 reps X 5 sets

Will be in Tennessee over the weekend so I will move this week’s deadlifts into next week and next week’s into week #4 which is usually my explosive week.

Long drive to Gatlinburg TN.

Friday Hotel Room Workout-

300 Bodyweight Squats
100 Hip Thrusters
100 Hindu Pushups

Saturday- Tennessee Football game in Knoxville

Sunday- 8 hour drive home.

Monday 11/9/2009-

Bench Press:
Warm up- BarX20, 25 pushups, 115x8

Set #1 165x5
Set #2 185x3
Set #3 205x1+ (Aim 7, Reached 7) so 205x7

1-Arm Bent Over Rows:
5x5 each arm of 120lbs

Incline Bench Press:
165x8 for 3 sets.

Tuesday 11/10/2009-

Low Bar Squat:
Warm up- BodyweightX30, BarX20, 135x10

Set #1 235x5
Set #2 265x3
Set #3 300x1+ (Aim 9, Reached 10) so 300x10

High Bar Back Squat: 225x5, 225x5

Front Squat: 135x10, 135x10, 135x10

Lunges: 2 sets of 10 with 140lbs

Step-ups: 2 sets of 10 with 140lbs

Wednesday 11/11/2009-

500 Situps

Thursday 11/12/2009-

Overhead Press:
Warm up- Bar x20, 95x10

Set #1 115x5
Set #2 130x3
Set #3 145x1+ (Aim 7, Reached 8) so 145x8

Pull/Chin ups: 5x12

Dips: 5x10

Grip Work: Hang from pullup bar for 30 seconds 5 times.

11/13/2009- Today was supposed to be Trap-Bar Deadlift day, but late last week I think I tweaked something in my hip trying to force and hold a large tv in a SMALL Honda Civic and the effect of that hasn’t worn off quite yet. So rather than chance ruining something for months(it is Friday the 13th) I decided to just perfrom the poundage for this cycle’s deadlifts next cycle to get back on track. So here it today’s workout instead.

30 Yard Sprints: 15

Weighted Back Extensions w/ 70lbs: 4x20

Straight Leg Deadlift(RDL)- 4x10 w/ 185lbs

Calf Raises- 4x10 w/ 135lbs

Saturday 11/14/2009-

Jump Rope x 1000 turns
Situps x 500 (50 sets of 10)

BEGIN WEEK 4 “EXPLOSIVE AND DELOAD WEEK”

Sunday 11/15/2009- 1 mile hike(Rest Day)

Monday 11/16/2009-

Bench Press: 3x10 with 135lbs

Low Bar Squat: 180lbs x10
High Bar Squat:150lbs x10
Front Squat: 130lbs x10

Situps: 100 reps

Tuesday 11/17/2009-

Box Jumps: 10 sets of 2 consecutive jumps at 48’’

Plyometric Pushuups: 3x10

Jammer Press:

Set #1 70lbsx10
Set #2 110lbsx10
Set #3 150lbsx10
Set #4 170lbsx5

Plyometric Pullups: 3x10

Saturday 11/14/2009-

Jump Rope x 1000 turns
Situps x 500 (50 sets of 10)

BEGIN WEEK 4 “EXPLOSIVE AND DELOAD WEEK”

Sunday 11/15/2009- 1 mile hike(Rest Day)

Monday 11/16/2009-

Bench Press: 3x10 with 135lbs

Low Bar Squat: 180lbs x10
High Bar Squat:150lbs x10
Front Squat: 130lbs x10

Situps: 100 reps

Tuesday 11/17/2009-

Box Jumps: 10 sets of 2 consecutive jumps at 48’’

Plyometric Pushuups: 3x10

Jammer Press:

Set #1 70lbsx10
Set #2 110lbsx10
Set #3 150lbsx10
Set #4 170lbsx5

Plyometric Pullups: 3x10

Wednesday 11/18/2009-

Flexibility and Conditioning Drills Day

Thursday 11/19/2009-

Dumbbell Snatch: Reps are per arm
Warm up- 50lbs x 10
Set #1 65x5
Set #2 70x5
Set #3 75x5
Set #4 80x5
Set #5 85x3
Set #6 90x3

Jammer Press:

4 sets of 175lbsX5