Rachel's 5/3/1

Training Logs
21

C4/W3/D2

Squat:
5 x 60
3 x 70
4 x 80

Leg Press:
3 x 6 x 95

KB Deadlift:
3 x 10 x 57

22

Squat:
5 x 5 x 45

Bench:
5 x 5 x 45

Row:
5 x 5 x 45

Sprints:
3 x ~50 m.

23

(yesterday)

Squat:
5 x 5 x 50

OHP:
5 x 3 x 45

Sprints:
3 x 50 m.

24

Squat:
5, 5, 5, 3 x 55

Bench:
5 x 5 x 50

Row:
5 x 5 x 50

25

Squat:
4 x 5 x 55

OHP:
4, 4, 4, 2, 4 x 45

26

Squat:
4 x 5 x 55

Bench:
5 x 5 x 55

Row:
5 x 5 x 55

27

Squat:
5 x 5 x 55

OHP:
3 x 5 x 45

28

Squat:
5 x 5 x 60

Bench:
5 x 5 x 60

Row:
5, 5, 5, 4 x 60

29

Squat:
5 x 5 x 65

OHP:
5, 5, 5, 5, 4 x 45

30

Bench:
4, 5, 5, 5, 5 x 65

Row:
5, 5, 5, 5, 4 x 65

Squat:
5 x 5 x 70

31

Squat:
5 x 5 x 75

OHP:
3 x 55
5, 4 x 45

32

Squat:
5 x 5 x 80

Bench:
5, 5, 5, 5, 3 x 65

Row:
5 x 5 x 65

Crunches:
3 x 10

33

Squat:
5 x 50
5 x 60
9 x 65

Leg Press:
8, 12, 12 x 95

34

Bench:
5 x 45
5 x 50
15 x 55

Row:
4 x 5 x 50
12 x 50

We had a miscommunication with the rows; Rachel was supposed to do 3 x 8-12, but she started to do a 5 x 5. After I told her, she rage-lifted the last set. We’ll try 55 next time. Also, I wanted her to do DB bench on the same scheme, but we couldn’t get our hands on suitable weights.

35

Rack Pull:
5 x 55
5 x 65
15 x 70

DB OHP:
3 x 15 x 20

Pulldown:
3 x 10 x 75

I set the TM way low on the pulls. Also, I wanted her to use 15 lb dbs for the OHP, but we couldn’t find any. The tens were too light, but 20 lbs. was too heavy for her to do the rep scheme I want there.

36

Squat:
5 x 55
5 x 65
8 x 70

Leg Press:
3 x 8 x 135

37

Bench:
3 x 45
3 x 55
10 x 60

DB Bench:
3 x 10 x 40

Lat Pulldown:
4 x 100
8, 8, 7 x 87.5

38

OHP:
3 x 30
3 x 35
6 x 40

Rack Pull:
3 x 60
3 x 70
20 x 75

DB Row:
3 x 12 x 25 (each arm)

39

Squat:
5 x 60
3 x 70
10 x 75

Bench:
5 x 50
3 x 55
1 x 60, 65, 70, 75

Lat Pull:
3 x 9 x 87.5

40

Rack Pull:
5 x 65
3 x 75
15 x 80

OHP:
5 x 35
3 x 40
6 x 45

DB Row:
3 x 12 x 25