T Nation

Yonatan's 5/3/1 Log

Hi all, I wanted to start a training log to hold myself accountable as I feel like my training is in a stagnant phase.

Age: 22
Height: 6’5
Weight: 255lbs

Best lifts:
Squat: 180kg (396lbs) x 5
Deadlift: 240kg (528lbs) x 1
Bench: 120kg (264lbs) x 5

My best lifts are mostly in the past and I want to get back up to where I was and gain more strength and size. Been training for 5 years with a variety of routines including Madcow 5x5, 5/3/1, Russian Squat, Westside.

Currently decided to switch to a nice 5/3/1 template after a while training without much organisation. I’ll be detailing my journey to some nice gains in strength and hopefully size.

Injury info: I injured my lower back in Sept 2012 and it has never really fully recovered. It feels fine now day to day and my squat recovered 100% and my best squats have been since then, but my deadlift took a huge hit and to this day my deadlift still sucks. I hope in the next few months to rectify this.

7th August:

Military Press: 3 x 5 (max set 65kg - 6 reps)

Pull-ups: 1 x 6, 2 x 5 (need to improve)

Incline bench press: 3 x 5 paused reps (max set 75kg - 5 reps)

Face pulls: 2 x 20

Dips: 3 x 10 (bw)

Bicep curls: 3 x 10

8th August:

Deadlift: 3 x 5 (max set 152.5kg x 5)

Front squat: 3 x 5 (max set 90kg x 8)

Hyperextensions/calves super set

Triceps extensions: 4 x 10

Abs: 3 x 15

Did some triceps in here as I’m off to Spain for the weekend to relax. Will only be doing some swimming for exercise until Monday so will resume the log then. Adios.


Shoulders + Arms

Military Press: 3 x 3 (top set 70kg x 5)

Face Pulls: 3 x 10-20

DB laterals: 3 x 10

Some calves

Rope pushdowns: 4 x 12 SS with Cable curls

DB skullcrushers: 3 x 10

Dumbell curls: 3 x 8-10 and a finishing set with barbell

15/08 Squat day

3 x 5 squats (top set 145 x 5 no belt)

stiff leg deadlift/squat clean/3 x front squat complex: 4 sets up to 80kg


leg extension: 2 x 10

16/08 Bench day:

Bench press 3 x 5: Meant to go up to 100kg x 5 reps + but I accidentally put 25kg plates on instead of 20kg - in my defense they look exactly the same and I didn’t realise until after the set! I did a hard fought 5 reps with 110kg.

Dips: 3 x 12 reps

Fat grip curls: 3 x 8-10 reps

DB incline bench press: 4 x 8-10 up to 32.5kg DBs

biceps finisher

18/08 Deadlift day:

Deadlift: warm up, 3 x 3 (top set 160kg x 6)

Lat pulldown: 5 x 8-10 reps

Shrugs (dumbell + machine): 5 sets 3-12 reps

Had to leave after this, I have a bizarre rib complaint and could barely breathe.

19/08: Military Press

Press: 1 x 5 1 x 3 1 x 1 (max set 72.5kg x 5 reps)

Tricep pushdowns/Cable curls: 4 x 6-12

Lateral raises: 3 x 5-10

Skullcrushers: 3 x 8-12

Dumbell curls: 3 x 8