Kevin's 5/3/1 Log

Training Logs
1

Using… (these are 90% of my real maxes)
225 Bench Max
125 Military Press Max
330 Squat Max
410 Deadlift Max

Week 1 Projections-
Mon-
Standing Shoulder Press (1x5 80/1x5 95/ 1x5+ 105)
Dips (5x15 Bodyweight or 5x15 Machine Dips if worn down)
Assisted Pullups (5x10 w/ enough assistance to make it an assistance lift, not a main lift)

Tue-
Deadlift (1x5 265/1x5 310/ 1x5+ 350)
Goodmorning (5x12 at probably 120. just keeping it light assistance)
Hanging Leg Raise (5x15 bodyweight)

Thu-
Bench Press (1x5 145/1x5 170/1x5+ 190)
DB Bench Press (5x15 probably at 45’s. should be pretty easy)
Bent Over DB Row (5x10 probably at 50’s.)

Fri-
Squat (1x5 215/ 1x5 250/ 1x5+ 280)
Leg Press (5x15 and will go by feel as all leg presses are different)
Leg Curl (5x10 and will go by feel as all leg curls are different)

Week 2 Projections-
Mon-
Standing Shoulder Press (1x3 85/1x3 100/ 1x3+ 110)
Dips (5x15 Bodyweight or 5x15 Machine Dips if worn down)
Assisted Pullups (5x10 w/ enough assistance to make it an assistance lift, not a main lift)

Tue-
Deadlift (1x3 285/1x3 330/ 1x3+ 370)
Goodmorning (5x12 at probably 120. just keeping it light assistance)
Hanging Leg Raise (5x15 bodyweight)

Thu-
Bench Press (1x3 160/1x3 180/1x3+ 200)
DB Bench Press (5x15 probably at 45’s. should be pretty easy)
Bent Over DB Row (5x10 probably at 50’s.)

Fri-
Squat (1x3 230/ 1x3 265/ 1x3+ 300)
Leg Press (5x15 and will go by feel as all leg presses are different)
Leg Curl (5x10 and will go by feel as all leg curls are different)

Week 3 Projections-
Mon-
Standing Shoulder Press (1x5 95/1x3 105/ 1x1+ 120)
Dips (5x15 Bodyweight or 5x15 Machine Dips if worn down)
Assisted Pullups (5x10 w/ enough assistance to make it an assistance lift, not a main lift)

Tue-
Deadlift ((1x5 310/1x3 350/ 1x1+ 390)
Goodmorning (5x12 at probably 120. just keeping it light assistance)
Hanging Leg Raise (5x15 bodyweight)

Thu-
Bench Press (1x5 170/1x3 190/ 1x1+ 215)
DB Bench Press (5x15 probably at 45’s. should be pretty easy)
Bent Over DB Row (5x10 probably at 50’s.)

Fri-
Squat (1x5 245/1x3 280/ 1x1+ 315)
Leg Press (5x15 and will go by feel as all leg presses are different)
Leg Curl (5x10 and will go by feel as all leg curls are different)

Week 4 Projections-
Mon-
Standing Shoulder Press (1x5 50/1x5 60/ 1x5+ 75)
Dips (5x15 Bodyweight or 5x15 Machine Dips if worn down)
Assisted Pullups (5x10 w/ enough assistance to make it an assistance lift, not a main lift)

Tue-
Deadlift (1x5 180/1x5 205/ 1x5+ 245)
Goodmorning (5x12 at probably 120. just keeping it light assistance)
Hanging Leg Raise (5x15 bodyweight)

Thu-
Bench Press (1x5 95/1x5 110/1x5+ 135)
DB Bench Press (5x15 probably at 45’s. should be pretty easy)
Bent Over DB Row (5x10 probably at 50’s.)

Fri-
Squat (1x5 135/ 1x5 165/ 1x5+ 200)
Leg Press (5x15 and will go by feel as all leg presses are different)
Leg Curl (5x10 and will go by feel as all leg curls are different)

Phew. Well that will take care of estimated projections for the next 4 weeks. I’ll just report if I hit everything, and if not will note adjustments. As well, I will explain how the workouts felt.

2

3/22/10

MP- 80x5, 95x5, 105x11
Dips- 5x15 bw dips no lockout
Wide Grip Assisted Pullups- 5x10 @ 70 lbs

Felt great! Lower back started hurting a bit after the last MP set, but went away. Feel confident about this program.

3

Tuesday-

Deadlift
265x5, 310x5, 345x17 :slight_smile:

Goodmorning
115x10, 115x10, 105x10, 105x10, 95x10

Hanging Leg Raises
BW 4x10

Really good workout again! Happy about the 345x17, but it didn’t shock me too much as I have done 495x3 almost 10 months ago. Definitely see the merit though in starting off lower so as to progress into it all.

4

Yesterday 3/25/10

Bench
145x5, 165x5, 190x10

DB Bench w/ fat gripz
35 lbs 5x15

DB Bent Over Row
40 lbs 5x10/10

Felt good, tried going for 11th rep but needed help from spotter half way up. Probably should have stuck with 9-10. Used thumbless grip, and it felt pretty good actually.

5

3/26/10

Squat
215x5, 250x5, 280x10

Leg Press
5x15 @ 225

Leg Curl
5x12 @ 40? not sure

Another good workout. Could have probably done 14-15 reps, but stopped at 10 1) to not go too all out and 2) the inside of my thighs were getting really tight.

6

Wow, 345 for 17 reps… thats crazy. Nice pulling man, I hope to get there soon.

7

3/29/10

Military Press-
85x3, 100x3, 110x12

Dips-
5x15 bw not all the way down, not all the way lockout

Wide Grip Assisted Pullups-
4x10x70lbs assisted, 1x10x60 lbs assisted

Great workout. 5 extra lbs on the MP and 1 extra rep compared to last week, can’t complain. Shoulder was a little sensitive during the dips, might want to consider light db overhead presses to replace them next time.

8

[quote]saskjudo wrote:
Wow, 345 for 17 reps… thats crazy. Nice pulling man, I hope to get there soon.[/quote]

lol thanks! it’s also the same reason my arm pressing movements are so awful. long arms= good for deadlift, bad for benching. pretty sure people are confusing by seeing me do that much because i’m only 5’10" 180 lbs, but look probably 160.

9

No problem, Haha I know what you mean. It has taken forever to start seeing some gains in my chest. However my OH presses have been strong. I just hope nothing stalls out on my 5/3/1, you should check out my log to see if you can give me any advice.

10

3/30/10

Deadlift-
3x285, 3x330, 13x370 :slight_smile:

Goodmorning-
4x12 @ 95

Hanging Leg Raises-
4x9 @ BW

Pretty good workout. Not much else to say.

11

Sick the past couple days, so I won’t be working out today. We’ll see how tomorrow goes, might not be able to then either.

12

Feeling a “little” better, but still too many factors for why I shouldn’t go again today. Stomach still a bit upset, dumping non stop, probably accumulated only 1,000 calories in the past 3 days, not good sleep. Hopefully I can start getting more food back in, water, and sleep so I can start up fine again on Monday.

13

4/05/10

Military Press-
5x95, 3x105, 11x115

Bodyweight Dips-
5x15

Assisted Pullups-
unsure of weight x 5x10

Definitely smart idea taking thursday/friday off. Back in HS i used to train through all sorts of stuff, and would end up injured during almost all seasons of sports. Therefore, I clearly believe I’m a much better athlete/smarter athlete now, and it’s paying off. Felt great, and the 11x115 mp speaks for itself!

14

4/06/10

Deadlift-
350x5, 370x3, 390x13 :slight_smile:

Goodmorning-
5x10 @ 95 lbs

Hanging Leg Raises-
5x8 BW

Good workout!

15

Shit, 390 for 13. Making nice gains, good thing you took that time off. Keep up the good work

16

4/08/10

Bench Press-
170x5, 190x3, 215x6

Flat DB Bench w/ fat gripz-
5x15x35’s

Bent Over DB Rows w/ fat gripz-
5x10x40’s

Fine workout, bench just sucks.

17

4/09/10

Squat-
245x5, 280x3, 315x6

Leg Press-
3x12 @ 225

Leg Curl-
3x10 @ ?

Decent workout. Definitely need to get my strength back.

18

Yesterday

4/12/10

DB Military Press-
30x6, 30x6, 45x6, 45x6

Bench Dips-
5x15

Lat Pulldowns-
5x10 @ ?

Just an easy workout. Couldn’t justify driving all the way to the gym w/ how busy I was that day just for a deload week’s workout, so I just went to my apartment’s gym and did this. Nothin more to say.

19

4/13/10

Deadlift-
185x5, 205x5, 245x10

Goodmorning-
4x10x80 lbs

Back Supported Leg Raise-
4x10xBW

Fine deload.

20

4/15/10

Bench Press-
95x5, 110x5, 135x14

DB Bench Press-
5x15 @ 27.5 speed reps

Bent Over DB Rows-
5x10 @ 30 speed reps

fine