T Nation

Matts 5/3/1 BBB Training Log


#1

After never really following a specific programme before and after reading beyond 5/3/1, I thought I would give it a go and start actually training with some purpose. I am running this journal to see my own progress and in hope to get any help that comes my way.
Stats:
Weight - 75kg
Height - 5’7
Age - 24

Training Max’s
Squat - 140kg
Bench - 92.5kg
Deadlift - 155kg
Overhead press - 60kg

I will be running the variation 2 programme:

Squat 5/3/1
Deadlift 5x10

Bench press 5/3/1
OHP 5x10

Deadlift 5/3/1
Squat 5x10

Overhead press 5/3/1
Bench press 5x10


#2

20/11/2017

Squat 5/3/1
90kgx5
105kgx5
120kgx9
FSL - 90kgx13

Deadlift 60%
92.5kgx10
92.5kgx10
92.5kgx10
92.5kgx10
92.5kgx10

Ab rollouts 4x10
Was in a good groove squatting and deadlifting today


#4

22/11/2017
Bench
60kgx5
70kgx5
77.5kgx11
FSL 60kgx15

Shoulder press
35kgx10
35kgx10
35kgx10
35kgx10
35kgx10

BW chin ups - 5x10

Bench press felt very light! Shoulders started to fatigue on the last few sets of shoulder press but grinded out the reps


#5

24/11/2017

Deadlift
100kgx5
117x5kgx5
132.5kgx10
FSL 100kgx14

Squat - 50% - 1 minute rest
70kgx10
70kgx10
70kgx10
70kgx10
70kgx10

ab roll-outs 4x10

Deadlift and squats felt light. Abs felt very tight still from the other day.


#6

25/11/2017
Shoulder Press
40kgx5
45kgx5
50kgx9
FSL 40kgx11

Bench Press 50% with 1 min rest
50kgx10
50kgx10
50kgx10
50kgx10
50kgx10

BW Chin-ups 10,10,10,8,5

Back was abit fatigued from yesterdays deadlifting which I could really feel in the last 2 sets of chin-ups.
Overall a good first week on 5/3/1. I am looking forward to next week pushing heavier weights.


#7

Squat 3’s
97.5kgx3
112.5kgx3
125kgx7
FSL - 97.5kgx11

BBB Deadlift 50% with 1 min rest
77.5kgx10
77.5kgx10
77.5kgx10
77.5kgx10
77.5kgx10

Ab rollouts 4x10

Reckon I had one more in the tank in the squat. Deadlifts felt very light even with just 1 minute rest. Think will up to 60% next week with 1 minute rest.

Whats everyone’s views on assistance exercises because at the moment I am only doing a 2 sets of calf raises and leg extensions


#8

28/11/2017
Bench 3’s
65kgx3
75kgx3
82.5kgx8
FSL 65kgx11 paused reps

BBB Shoulder press 50% 1 minute rest
30kgx10
30kgx10
30kgx10
30kgx10
30kgx10

Superset - BW Chin ups and Dips 5x8
Benching felt good! Shoulders felt very fatigued by the end of the shoulder press.