5th cycle of 5/3/1 triumvirate/1st week (all weights in kg)
Squat
Warm-up
20x10
40x5
60x5
70x3
Work Sets
80x5
90x5
102.5x12
Assistance
Kroc rows 3x10@25
Hamstring curls 5x10@45
Nutrition
4 crispy-fried eggs with chicken ham
100g granola
Protein Shake
600g oven baked chicken wings
Nutrition
4 crispy-fried eggs with chicken ham
100g granola
Protein Shake
300g pan-fried sole with coconut lemongrass rice noodles
5th cycle of 5/3/1 triumvirate/2nd week (all weights in kg)
yesterday’s workout
Press
Warm-up
20x5
30x5
35x3
Work Sets
42.5x3
47.5x3
55x6
Assistance
Kroc Rows 3x8@25kg
Tri cable pulldowns 5x10@50kg
today’s workout
Deadlift
Warm-up
50x5
60x5
70x3
Work Sets
85x3
95x3
107.5x5
Assistance
Hanging leg raises 5x10
Nutrition
4-egg french omelette with 50g chicken ham
Protein shake
300g braised rabbit leg with rice
Toast with 150g chicken ham
5th cycle of 5/3/1 triumvirate/2nd week (all weights in kg)
yesterday’s workout
Bench
Warm-up
20x5
30x5
40x3
Work Sets
52.5x3
60x3
67.5x10
Assistance
Cable row machine 3x10 @52kg
Tri cable pull aparts 3x10@43kg
today’s workout
Squat
Warm-up
20x5
40x5
60x3
Work Sets
85x3
95x3
107.5x10
Assistance
Leg press 3x10@110,120,130
Hamstring curl 5x10@45
Nutrition
3 fried eggs and 100g chicken ham
Protein Shake
Japanese style curry with 150g chicken thigh, rice
Conditioning
20 minutes HIIT
Nutrition
3 fried eggs and 100g chicken ham
Protein Shake
Japanese style curry with 150g chicken thigh, rice
2 wraps with 250g chicken ham
5th cycle of 5/3/1 triumvirate/3rd week (all weights in kg)
yesterday’s workout
Press
Warm-up
20x5
30x5
40x3
Work Sets
45x5
50x3
57.5x5
Assistance
Tri cable pulldowns 5x10@50kg
today’s workout
Deadlift
Warm-up
60x5
60x5
70x3
Work Sets
90x5
102.5x3
115x5
Assistance
Leg raises 5x10
Nutrition
4 fried eggs and 100g chicken ham
Protein Shake
300g hamburger with side of fries
Wrap with 100g turkey ham
5th cycle of 5/3/1 triumvirate/3rd week (all weights in kg)
yesterday’s workout
Bench
Warm-up
20x5
30x5
40x3
Work Sets
55x5
62.5x3
70x10
Squat
Warm-up
40x5
60x5
70x3
Work Sets
90x5
102.5x3
115x8
Nutrition
4 egg French omelette with chicken ham
250g rib-eye with steamed broccoli and potatoes
Protein Shake
6th cycle of 5/3/1 triumvirate/1st week (all weights in kg)
today’s workout
Press
Warm-up
20x5
30x5
35x3
Work Sets
40x5
45x35
52.5x7
Deadlift
Warm-up
60x5
60x5
70x3
Work Sets
80x5
92.5x5
105x7
Notes
I did complete the deload week despite not logging it. Was also travelling this week, so have had to squeeze in just the main lifts for this cycle. Hope to smooth out my schedule this upcoming week. I plan to start slowly trimming fat over the next few months in preparation for the end of the challenge. I plan to follow a rough template outlined on CT’s website for the next 16 weeks, by slowly adding in cardio at first, and then gradually dropping calories towards the 2nd half of the 16 weeks.
6th cycle of 5/3/1 triumvirate/1st week (all weights in kg)
yesterday’s workout
Bench
Warm-up
20x5
30x5
40x3
Work Sets
50x5
57.5x5
65x8
Squat
Warm-up
40x5
60x5
60x3
Work Sets
80x5
92.5x5
105x10
Notes
Finally got sick over the winter period, so have decided to take the rest of the week off, and come back next week fresh, and restart the 6th cycle.
6th cycle of 5/3/1 triumvirate/1st week (all weights in kg)
Monday’s workout
Press
Warm-up
20x5
30x5
35x3
Work Sets
40x5
45x5
52.5x7
Assistance
5x10 Cable rows @ 43kg
5x10 Cable tri pulls @ 43kg
yesterday’s workout
Deadlifts
Warm-up
60x5
60x5
70x3
Work Sets
80x5
92.5x5
105x7
Nutrition
Granola
Protein Shake
Chicken stir-fry with oyster sauce, napa, carrots, raddish and ginger
2 wraps with 150g chicken ham
Notes
Starting back up after being ill for a week, feeling much better and ready to get back at it.
Have been very busy for the past week, so haven’t been able to update my log, however I have been going to the gym! Noting my main lifts for the past 4 workouts for reference sake, currently not listing the assistance/nutrition for now.
6th cycle of 5/3/1 triumvirate/1st week (all weigths in kg)
Bench
50x5
57.5x5
65x10
Squats
80x5
92.5x5
105x5
6th cycle of 5/3/1 triumvirate/2nd week (all weigths in kg)
Press
42.5x3
50x3
55x5
Deadlifts
87.5x3
100x3
112.5x3
6th cycle of 5/3/1 triumvirate/2nd week (all weigths in kg)
Press
55x3
62.5x3
70x9
Squats
87.5x3
100x3
112.5x8
6th cycle of 5/3/1 triumvirate/3rd week (all weigths in kg)
Last weeks workouts
Press
45x5
52.5x3
60x3
Deadlifts
92.5x5
105x3
117.5x1
Bench
57.5x5
65x3
72.5x6
Squat
92.5x5
105x3
117.5x5
7th cycle of 5/3/1 triumvirate/1st week (all weigths in kg)
Last weeks workouts
Press
42.5x5
47.5x5
55x6
Deadlifts
85x5
97.5x5
110x6
Bench
52.5x5
60x5
67.5x10
Squat
85x5
97.5x5
110x9