T Nation

REJ: 5/3/1 Revisited

I did a few cycles of 5/3/1 in 2013 with decent results. This past September my 1 reps were 460 deadlift, 245 bench, and 310 squat. I took a few months off of structured lifting with a new baby at home, but am back at it again.

Here’s my starting training maxes:
Press 90, Deadlift 390, Bench 200, Squat 200.

I plan on doing the Triumvirate template with weightvest runs and rowing work for conditioning.

Currently #263 at 6’

12-28-14
Press 60x5, 70x5, 75x12
DB rows 35x12, 45x12, 55x12
DB shrugs 50x15, 60x15, 70x15
Preacher curl machine 50x12, 70x10,10

12-30-14
Deadlift 250x5, 290x5, 335x5
Dimel deadlift 135x12, 155x12,12
Decline sit-ups 12,12,12
EZ bar curls 45x12, 55x12, 60x10

12-31-14
Row 4k

1-1-15
Row 4k

1-2-15
Bench 135x5, 150x5, 170x10
Incline bench 95x12,12,15
Lat pulldown 80x15, 90x15,15

1-3-15
Hike 2.4 miles

1-4-15
Squat 135x5, 150x5, 170x10
Leg press 180x12, 270x12, 360x12
Leg extensions 80x15,15, 90x15
Incline treadmill 15min walking, 5min jogging

1-5-15
Row 4.5k

1-6-15
Press 65x3, 75x3, 85x11
DB row 55x12, 65x10,10
DB shrugs 70x16, 75x15,15

1-9-15
Deadlift 275x3, 315x3, 350x5
Dimel deadlift 135x10, 155x10,10,10,10
Decline sit ups 15,15,15
EZ bar curls 45x15, 60x10, 70x7

1-10-15
Bench 140x3, 160x3, 180x7
Incline bench 95x12, 105x10,10,10,10
Lat pulldowns 80x10, 90x10, 100x10,10,10

1-12-15
Row 2.5k

1-13-15
Squat 140x3, 160x3, 180x10
Leg extensions 90x12, 105x10,10,10,10
Treadmill intervals 13minutes

1-15-15
Press 70x5, 75x3, 85x13
DB row 65x10,10,10,10,10
DB shrug 65x15, 80x12, 95x10
Treadmill intervals 8min