Training to Be Awesome

19.02.14 5/3/1 5th cycle Week 3

1.Squat 527.5, 535, 342.5, 347.5, 355, 1562.5

21.02.14 5/3/1 5th cycle Week 3
1.MP 522.5, 527.5, 332.5, 542, 347.5, 652.5 (poor)
2.MP 5x10*25 ss Pull ups 6, 6, 6, 6, 6
3.Face pull

24.02.14 5th cycle Week 4
1.DL 545, 555, 365, 582.5, 392.5, 10105
2.FSQ 3x10*27.5 ss Ab Knee Wheel 21, 21, 21
3.Snatch Grip Shrugs (don’t feel it)

26.02.14 5th cycle Week 4

1.BP 532.5, 540, 347.5, 557.5, 367.5, 875
2.IBP 5x1032.5 ss DR 5x1035, 35, 32.5, 32.5, 32.5
3.DCurls

28.02.14 5th cycle Week 4

1.SQ 527.5, 535, 342.5, 552.5, 357.5, 1565
2.SLDL 3x10*55 ss AB wheel 18, 15, 20

*SQ ss 6x5 pull ups

03.03.14 5th cycle Week 5 Deload

1.MP 522.5, 527.5, 532.5 ss Chin ups 3x5
2.DL 5
45, 555, 565
3.Side Lateral Raise 3x1010 ss Chin ups 3x5 ss FSQ 3x1010
4.Face pull

07.03.14 5th cycle Week 5 Deload

1.BP 532.5, 540, 547.5 ss Pull ups 3x5
2.SQ 5
27.5, 535, 542.5 ss Pull ups 3x5

next: 6th Cycle, 4 workouts per week

10.03.14 6th 5/3/1 cycle Week 1

1.MP 522.5, 530, 335, 537.5, 542.5, 1050 (10RM PR!)
2.MP 5x10*22.5 ss Chin ups 8, 7, 7, 6, 6
3.Face pull

11.03.14 6th 5/3/1 cycle Week 1

1.DL 545, 555, 367.5, 575, 585, 1797.5
2.FSQ 3x10*25 ss Ab knee wheel 20, 20, 20
3.High clean pull

13.03.14 6th 5/3/1 cycle Week 1

1.BP 532.5, 540, 347.5, 552.5, 560, 1567.5
2.IBP 5x1030 ss DR 5x1032.5
3.DCurls

14.03.14 6th 5/3/1 cycle Week 1

1.SQ 530, 537.5, 345, 547.5, 555, 1762.5
2.SLDL 5x10*50 ss Ab knee wheel 20, 20; standing 3xmax

17.03.14 6th 5/3/1 cycle Week 2

1.MP 522.5, 530, 335, 340, 345, 852.5 (8RM PR)
2.MP 5x10*25 ss Pull/Chin ups 10, 9, 8, 6, 5
3.Face pull

18.03.14 6th 5/3/1 cycle Week 2

1.DL 545, 557.5, 367.5, 380, 390, 15102.5
2.FSQ 3x10*27.5 ss Ab standing wheel 10, 10, 7; knee wheel 10
3.High pull shrugs

20.03.14 6th 5/3/1 cycle Week 2

1.BP 532.5, 540, 347.5, 357.5, 365, 1172.5 (PR)
2.IBP 5x1032.5 ss DR 5x1035
3.D Curls

21.03.14 6th 5/3/1 cycle Week 2

1.SQ 532.5, 540, 347.5, 352.5, 360, 1765
im not doing jack shit today

25.03.14 6th 5/3/1 cycle Week 3

1.MP 522.5, 530, 335, 542.5, 350, 555
2.MP 5x10*27.5 ss Chin ups 10, 10, 6, 6, 6
3.Face pull

26.03.14 6th 5/3/1 cycle Week 3

1.DL 545, 557.5, 367.5, 585, 397.5, 12107.5
2.FSQ 4x10*30 ss Ab wheel 10, 10 standing; 20, 20 knee
3.Shrugs

28.03.14 6th 5/3/1 cycle Week 3

1.BP 532.5, 540, 347.5, 560, 367.5, 1175 (PR)
2.IBP 5x1035 ss DR 5x1041, 41, 35, 35, 35
3.DCurls

29.03.14 6th 5/3/1 cycle Week 3

1.SQ 530, 537.5, 345, 555, 362.5, 1570
2.SLDL 5x10*60 ss Ab wheel 20, 20, 22, 4 standing; 10, 15
3.Calves

02.04.14 6th 5/3/1 cycle Week 4 Deload

1.MP 522.5, 530, 535 ss Pull ups
2.DL 5
45, 557.5, 567.5 ss Pull down

04.04.14 6th 5/3/1 cycle Week 4 Deload

1.BP 532.5, 540, 547.5 ss Pull down
2.SQ 5
30, 537.5, 545 ss Pull down