T Nation

MattShadows BJJ + 5/3/1

I wont do reload week. I’m pretty fresh because I havent been training on the mat for few weeks :slight_smile:

Month 3 Week 1 Day 1:

  1. Squat
    5 x 70 kg
    5 x 77,5 kg
    5 x 85 kg

  2. Bench press
    5 x 55 kg
    5 x 62,5 kg
    10 x 70 kg

    1. Pull ups Dips

6 10
5 10
5 8

  1. dumbell press
    10 x 22kg
    10 x 22kg
    10 x 22kg

really nice performance :smiley:

Month 3 Week 1 Day 2:

  1. power clean
    5 x 52,5 kg
    5 x 60 kg
    6 x 65 kg

  2. dead lift
    5 x 100 kg
    5 x 115 kg
    5 x 125 kg

  3. db incline bench
    10 x 30 kg
    10 x 30 kg
    10 x 30 kg

  4. biceps curls
    10 x 20 kg
    10 x 20 kg
    10 x 20 kg

Month 3 Week 1 Day 3:

  1. front squat
    5 x 57,5 kg
    5 x 65 kg
    5 x 72,5 kg

  2. military press
    5 x 40 kg
    5 x 47,5 kg
    6 x 52,5 kg

  3. row
    8 x 90 kg
    8 x 90 kg
    8 x 90 kg

  4. dips bicep 40kg

10 10
10 10
10 10

  1. abs

Really good training with my dad!

Month 3 Week 2 Day 1:

  1. Squat
    3 x 72,5 kg
    3 x 82,5 kg
    3 x 90 kg

  2. Bench press
    3 x 57,5 kg
    3 x 65 kg
    9 x 72,5 kg

  3. Pull ups Dips
    5 5
    5 5
    5 5

  4. db press
    10 x 24kg
    10 x 24kg
    10 x 24kg

Month 3 Week 2 Day 2:

  1. power clean
    3 x 60 kg
    3 x 65 kg
    5 x 70 kg

  2. dead lift
    3 x 110 kg
    3 x 120 kg
    3 x 130 kg

  3. db incline bench
    10 x 32 kg
    10 x 32 kg
    10 x 32 kg

  4. biceps
    8 x 41 kg
    8 x 41 kg
    8 x 46 kg

  5. abs

Month 3 Week 2 Day 3:

  1. front squat
    3 x 62,5 kg
    3 x 70 kg
    5 x 77,5 kg

  2. military press
    3 x 45 kg
    3 x 50 kg
    6 x 55 kg

  3. row
    8 x 70 kg
    8 x 90 kg
    8 x 90 kg

  4. decline bench

8 x 70kg
8 x 70kg
8 x 70kg

  1. bicep abs

8 x 22kg + 12 reps
8 x 22kg + 12 reps
8 x 22kg + 12 reps

Month 3 Week 3 Day 1:

Day 1:

  1. Squat
    5 x 75 kg
    3 x 87,5 kg
    4 x 95 kg

  2. Bench press
    5 x 65 kg
    3 x 72,5 kg
    6 x 80 kg

  3. bicep + dips
    8 x 48kg + 8
    8 x 48kg + 8
    8 x 48kg + 8

  4. abs

I didnt expect that result ;o I’m happy :slight_smile:

Month 3 Week 3 Day 2:

  1. power clean
    5 x 60 kg
    3 x 67,5 kg
    4 x 75 kg

  2. dead lift
    5 x 115 kg
    3 x 125 kg
    2 x 140 kg

  3. db incline bench
    8 x 32 kg
    8 x 32 kg
    8 x 32 kg

Month 3 Week 3 Day 3:

  1. front squat
    5 x 67,5 kg
    3 x 75 kg
    4 x 82,5 kg

  2. military press
    5 x 50 kg
    3 x 55 kg
    4 x 60 kg

  3. row
    8 x 90 kg
    8 x 100 kg
    8 x 110 kg

  4. shrug

12 x 110 kg

  1. decline bench
    8 x 75 kg
    8 x 75 kg
    8 x 75 kg

  2. bicep
    8 x 31 kg
    8 x 41 kg
    8 x 41 kg

Month 4 Week 1 Day 1:

  1. Squat
    5 x 75 kg
    5 x 82,5 kg
    5 x 90 kg

  2. Bench press
    5 x 57,5 kg
    5 x 65 kg
    10 x 72,5 kg

  3. bicep dips

8 x 40 kg 10 reps
8 x 40 kg 10 reps
8 x 40 kg 10 reps

  1. dumbell row
    8 x 52 kg
    8 x 62 kg

Month 4 Week 1 Day 2:

  1. power clean
    5 x 57,5 kg
    5 x 65 kg
    7 x 70 kg

  2. dead lift
    5 x 110 kg
    5 x 120 kg
    5 x 130 kg

  3. bench press for tricep
    8 x 40 kg
    8 x 50 kg
    8 x 60 kg
    8 x 70 kg

  4. dumbell press
    8 x 22 kg
    8 x 22 kg
    8 x 22 kg

  5. abs

Month 4 Week 1 Day 3:

  1. front squat
    5 x 62,5 kg
    5 x 72,5 kg
    6 x 77,5 kg

  2. military press
    5 x 45 kg
    5 x 50 kg
    6 x 55 kg

  3. row
    8 x 70 kg
    8 x 80 kg
    8 x 90 kg

  4. decline bench
    8 x 75 kg
    8 x 80 kg
    8 x 80 kg

Month 4 Week 2 Day 1:

  1. Squat
    3 x 77,5 kg
    3 x 87,5 kg
    3 x 95 kg

  2. Bench press
    3 x 60 kg
    3 x 67,5 kg
    6 x 75 kg

  3. Pull ups Dips
    6 10
    5 10

  4. db press
    10 x 24kg
    10 x 24kg
    10 x 24kg

Month 4 Week 2 Day 2:

  1. power clean
    3 x 65 kg
    3 x 70 kg
    5 x 75 kg

  2. dead lift
    3 x 110 kg
    3 x 120 kg
    3 x 135 kg

  3. db incline bench
    8 x 32 kg
    8 x 32 kg
    8 x 32 kg

  4. shrugs with different grip
    12 x 80 kg
    12 x 90 kg
    12 x 100 kg

Month 4 Week 2 Day 3:

  1. front squat
    3 x 67,5 kg
    3 x 75 kg
    5 x 82,5 kg

  2. military press
    3 x 47,5 kg
    3 x 52,5 kg
    5 x 57,5 kg

  3. row
    8 x 80 kg
    8 x 90 kg
    8 x 100 kg

  4. bench press narrow grip
    8 x 40 kg
    8 x 50 kg
    8 x 60 kg
    8 x 70 kg

Month 4 Week 3 Day 1:

Day 1:

  1. Squat
    5 x 80 kg
    3 x 90 kg
    2 x 100 kg

  2. Bench press
    5 x 67,5 kg
    3 x 75 kg
    4 x 82,5 kg

  3. bicep
    8 x 36 kg
    8 x 41 kg
    8 x 41 kg

Month 4 Week 3 Day 2:

  1. power clean
    5 x 65 kg
    3 x 72,5 kg
    1 x 80 kg

  2. dead lift
    5 x 120 kg
    3 x 130 kg
    1 x 145 kg

  3. rows
    8 x 80 kg
    8 x 80 kg
    8 x 80 kg

embarassing… i havent been in so poor shape since my 2nd months of training…

probably i’m pretty overtrained ;o

Month 4 Week 3 Day 3:

  1. front squat
    5 x 70 kg
    3 x 80 kg
    3 x 90 kg

  2. military press
    5 x 50 kg
    3 x 57,5 kg
    1 x 65 kg

  3. bench press tricep grip
    8 x 50 kg
    4 x 60 kg
    4 x 70 kg
    2 x 80 kg
    1 x 90 kg

  4. shrug dfferent grips
    12 x 90 kg
    12 x 100 kg
    12 x 110 kg

deload, i’m changing my diet to leangains

  1. 5 rounds of 6 reps with 42 kg

power clean
front squat
push press
back squat
rows

  1. pull ups
    5
    5
    5

  2. dips
    6
    6
    6

I’m dead now