T Nation

KG's 5/3/1 Log

I have made it a habit of losing my logs, so Im going to start posting this stuff up in a place where it won’t be misplaced.

Current:
Military Press: 165lbs
Close Grip Bench: 225lbs
Deadlift: 370lbs
Front Squat: 285lbs

Rep Goals:
5 wave - 8-10 Reps
3 wave - 4-6 Reps
1 wave - 2-5 Reps

Wave 1

Military Press 3x5
5x95
5x110
5x125 Max - 11 Reps
Pull Up 2x10xbw, 5x3x25
Dip 2x15xbw, 5x3x40

Deadlift 3x5
5x225
5x255
5x285 Max - 10 Reps
Good Morning 2x5x95, 3x5x115
Situp x12 W. Situp 11x15 Hanging Leg Raise x5

Close Grip Bench Press 3x5
5x130
5x150
5x175 Max - 12 Reps
Dip 5x3x60
Kroc Row 1x8x55, 1x20x70

Front Squat 3x5
5x165
5x190
5x220 Max - 10 Reps
Lunge 2x5x110, 3x5x120
Situp 22x25 Hanging Leg Raise x12

Wave 2 - Cycle 1

Military Press 3x3
3x105
3x120
3x135 Max - 7 Reps
Pull Up 2x12xbw, 5x4x25
Dip 2x14xbw, 5x4x40

Deadlift 3x3
3x235
3x265
3x305 Max - 7 Reps
Good Morning 2x5x95,2x5x115, 1x6x115

Close Grip Bench Press 3x3
3x140
3x160
3x180 Max - 9 Reps
Dip 3x12xbw, 3x3x70
Kroc Row 1x10x55, 1x20x70

Front Squat 3x3
3x165
3x195
3x230 Max - 7 Reps
Lunge 2x5x100, 3x5x120
Situp 1x12, 2x15 W.Situp 1x6x25

Wave 3 - Cycle 1

Military Press 5/3/1
5x110
3x125
1x140 Max - 5 Reps
Pull Up 2x14xbw, 5x5x25
Dip 2x16xbw, 5x5x45

Deadlift 5/3/1
5x250
3x285
1x315 Max - 5 Reps
Good Morning 2x5x95, 3x6x120
Situp 2x12 W. Situp 3x12x25

Close Grip Bench Press 5/3/1
5x150
3x170
1x190 Max - 7 Reps
Dip 1x12xbw, 2x15xbw, 1x20xbw, 2x3x80
Kroc Row 1x10x55, 1x22x70

Front Squat 5/3/1
5x190
3x220
1x245 Max - 3 Reps
Back Squat 3x10x135

Wave 4 - Cycle 1

Military Press 3x5 (Deload)
5x75
5x95
5x105
Pull Ups
Dips

Deadlift 3x5 (Deload)
5x135
5x185
5x225
Good Morning
Situp

Close Grip Bench Press 3x5 (Deload)
5x95
5x125
5x150
Dip
DB Row

Front Squat 3x5 (Deload)
5x125
5x155
5x175
Back Squat
Situp

Cycle 2 - Wave 1

Military Press 3x5
5x100
5x115
5x130 Max - 8 Reps
Military Press 10x90, 2x10x85, 10x75, 10x65
Pull Up 3x3x35, 3x10xbw

Deadlift 3x5
5x220
5x255
5x290 Max - 9 Reps
Deadlift 5x10x200
Situp 3x18

Close Grip Bench Press 3x5
5x35
5x160
5x180 Max - 11 Reps
Close Grip Bench Press 5x10x120
Kroc Row 1x8x55, 1x25x70

Front Squat 3x5
5x175
5x200
5x225 Max - 9 Reps
Front Squat 5x10x150
Situp 60x15