T Nation

Laner's 5/3/1


#1

Haven't posted in a while, been thinking/talking about training less and actually doing more in the gym.

Current maxes:
Bench press - 135kg (297) x 1
Squat - 205 (451) x 1
Deadlift - 215 (473) x 1

15/3/11

Bench Press

85kgx5, 100kgx5, 115kgx5

DB bench press

30kg 5x15

DB row

30kg 5x10

20mins cross trainer

  • shoulders sore from rugby saturday. Underestimated DB row, should have used around 40kg db's

#2

17/3/11

Overhead press

55kgx5, 65kgx5, 75kgx5, 50kgx12

BW Dips 5x10

Chins 3x2
Lat pull downs 3x10


#3

21/3/11

Squats

135kgx5, 155kgx5, 175kgx5

Leg Press

'10' 5x15

Hamstring curls

5x10

22/03/11

Bench Press

85kgx5, 100kgx5, 115kgx7

DB bench press

30kg 5x15

Bent over row

80kg 5x10


#4

23/3/11

Deadlift

140x5
160x5
180x5

Good Mornings
40x12
45x12x4

Hanging Leg Raises
5x10

Band assisted pull ups 3x5


#5

28/3/11
Overhead Press
65kgx3, 75kgx3, 85kgx4

Dips

BW 15,15,15,14,14

Chin ups

Band assisted 3x10
BW 2x2


#6

Bench Press
95kgx3, 110kgx3, 122.5kgx6, 125kgx3

DB Bench press
3x15 30kg

Active recovery between sets of db bench - cycling moderate intensity whilst training partners did their sets approx 3 minsx5

T-bar rows
5x10 80kg


#7

Wendler????? im hitting a variation of it too and as of now i love it


#8

Squats
145kgx3, 165x3, 185x5

Leg Press

5x15 '10'

Hamstring curls

5x10


#9

Got to the gym 10 minutes before it closed

Deadlifts

3x150kg
3x175kg
3x195kg


#10

Bench Press

50kgx5, 50x5, 100x5, 115x3, 130x1

DB Bench press

32.5kgx15,15,14,14,13

T-bar rows

85kg 5x10

When benching I felt pain in my biceps and elbows, no idea what it was but pretty annoying as it prevented me from attempting 1RM. Deload week next week so hopefully this will sort it out


#11

6/4/11

Squats

60x5, 100x5, 155x5, 175x3, 195x1, 210x1

Hamstring curls
5x10

Tricep extensions
5x12

Leg press
5x15 '10'

Bicep curls
5x12 35kg


#12

Missed a couple of gym days because of birthday and travelling home from uni etc.

13/4/11

Deadlifts

60x5, 110x5, 160x5, 185x3, 205x1, 225x1(ish)

Good mornings

60kg 5x10

Plank - 2x 60s

Bike - 10 mins
X trainer - 5 mins


#13

Results so far

Squat increase 5kg

Deadlift increase 10kg(ish) - struggled at very top of lockout, blaming it on the crap atmosphere of the gym I went to. Everyone staring as if they've never seen a deadlift before and take that playing in the weights room, no thanks won't be going back there in a hurry. Also trained alone for the first time in nearly a year.

Bench Press stayed the same


#14

OHP

62.5 x5, 72.5 x3, 80x1, 90x1

Dips

10,10,10,8,8

Standing BB curls

35kg 5x10

Squats

82.5 x5, 102.5 x5, 122.5 x5

Hamstring curls

5x10

Hang cleans

40kg 5x3

Hang snatch

40 kg a few trying to get technique sorted.

  • did not have access to leg press
    ** 5kg increase on overhead press

#15

Bench

55kg x5, 67kg x5, 80kg x5 / after some persuasion from a friend I attempted 1RM as bench was the only lift that hadnt gone up, 120kg x3, 140kgx1, 145kg FAIL

Flies

Lack of equipment in the gym Im using while back from uni, dumbells only up to 20kg

15kg 5x15

Bent Over row

90kg 5x10


#16

26/4/11

Light session at the rugby club, just to tide me over until I have access to a decent gym again

Bench Press

50kg x15, 60kgx15, 70x25

incline flies

17.5kg 3x12

Tricep pushdowns

3x10


#17

First serious session back in the gym in a while:

Squats

60kgx5 x2
120kgx5
170kgx5
180kgx3 (had a wobble on 2nd rep which put me off
190kgx5

Speed Deadlifts
5x3 110kg

Leg Press
3x15

30 mins x-trainer


#18

10/5/11

15 mins incline walk on treadmill

Bench

barx5
70x5
70x5
115x5
120x5
130x3 - racked for around 10 seconds then 1 paused rep
130 3xpaused singles

Close grip lock outs

70x12
90x10
110x10
110x10
130x8

DB bicep curls

alternating curls to failure switch to pinwheels to failure 3 sets 17.5kg

2x300m rowing machine sprints

5mins x-trainer cool down


#19

12/5/11

Deadlift

70x5
110x5
160x5
180x5
200x3

Speed Squats

5x3 110kg

Standing long jump
Box jumps


#20

16/5/11

Trained with a mate I hadn't trained with in a while. Really enjoyed this session

Bench

60x5
100x5
100x5
120x5
125x4
130x3

Floor dumbell press 2 second pause at bottom

30x10
40x5
40x5
40x5
37.5x5
30x10

Tricep pushdowns

3 sets pulling rope apart to failure then with rope together to failure
3 sets overhead tricep extension