ThatOneHonduran's Training

Training Logs
1

Hey y’all, I’ve been a lurker for a long time and decided to start a log to make myself accountable. There are plenty of people in this forum who I find inspiring and look up to. I’ve been doing 5/3/1 for 6 cycles now, and I absolutely love the program. Got me stronger and feeling better. For now, I’ll just leave today’s training session on here:

WARM-UP
DeFranco’s agile eight
Leg swing front to back, side to side
Empty bar hang snatches
Hang cleans, 95 lbs.

DEADLIFT WARM-UP SETS
5 reps at 40% training max: 165 lbs
5 reps at 50% training max: 205 lbs
3 reps at 60% training max: 245 lbs

DEADLIFT WORK SETS
5 reps at 65% training max: 265 lbs
5 reps at 75% training max: 310 lbs
10 reps at 85% training max: 350 lbs

LEG RAISES
5 sets of 10 reps

PULL-UPS
5 sets of 6 reps

HAMMER CURLS WITH FAT GRIPZ
5 sets of 15 reps per arm: 35 lbs

2

Today was Bench day.Trying to learn how to properly utilize leg drive. Kind failed at it during regular BP, but i moved my feet forward for the DB ones, and I felt my legs doing more work that way.

WARM-UP
Arm circles, forward and backward x 10
Arm swings front to back x 20
Push-ups: 3 sets of 10 reps
Clapping push-ups: 2 sets of 5 reps

BENCH WARM-UP SETS
5 reps at 40% training max: 95 lbs
5 reps at 50% training max: 115 lbs
3 reps at 60% training max: 140 lbs

DEADLIFT WORK SETS
5 reps at 65% training max: 150 lbs
5 reps at 75% training max: 175 lbs
6 reps at 85% training max: 195 lbs

DB BENCH PRESS
5 sets of 15 reps: 25 lbs, 35 lbs, 45 lbs, 55 lbs, 60 lbs

PULL-UPS
5 sets of 6 reps

KROC ROWS
25 reps with each arm: 65 lbs

3

Squat Day.

WARM-UP
DeFranco’s agile eight
Leg swing front to back, side to side
Jump squats, 2 sets of 5 reps

SQUAT WARM-UP SETS
5 reps at 40% training max: 135 lbs
5 reps at 50% training max: 170 lbs
3 reps at 60% training max: 200 lbs

SQUAT WORK SETS
5 reps at 65% training max: 220 lbs
5 reps at 75% training max: 250 lbs
8 reps at 85% training max: 285 lbs

LUNGES
5 sets of 10 reps per side: 135 lbs.

GOOD MORNINGS
5 sets of 10: 185 lbs.

PULL-UPS
4 sets of 6. Did one more set with 30 lbs around my waist, got 3 reps in.