An Athlete's 5/3/1 Journey

[lift4sport]

“3” Week
Day 1
Sunday, 17/03/2013

Push Press: 8x135, 3x175, 2x200, 1x225, 1x250 PR

Bench Press: 5x135, 5x175, 3x200, 3x3 @ 225

Weighted Pullups: 3xBW, 3x205, 7x235

Pullups (4 wide, 4 neutral, 4 chinups)x3 cycles
BB Curls 3x12 ss with Rear Delt Flyes 3x24

[lift4sport]

Day 2
Monday, 18/03/2013

Hang Clean: 5x135, 3x190, 1x215, 2x1 @ 245, 2x1 @ 270 (missed both)
Really disappointed that I missed these lifts… I can make excuses about (poor sleep, heavy drinking this weekend, etc) but what it really came down to is that my pull got a bit away from my body on both of these reps. Despite having a good height to them at being able to drop underneath the weight, I wasn’t able to get a good catch. I need to really practice keeping the pull section of my cleans in tight to my body and allow my elbows to track high (and also get confident catching the bar in a deeper squat). I hit 265 just 3 days before with relative confidence, so I know I have this one… Hopefully I get another stab at it soon.

Back Squats: 5x225, 3x275, 3x5 @ 305 – deep and strong!

RFE Split Squat (DBs) 3x10e supersetted with Face Pulls 3x12

Bummed about the clean (especially because I'm leaving this week and won't get a chance to work up to a heavy clean again for a few weeks), but happy I hit my squats.

[lift4sport]

Day 3
Wednesday, 20/03/2013

Split Jerk: 5x135, 3x180, 1x205, 1x235, 1x265 (repeat of last week’s PR)

Bench: 5x135, 3x175, 2x205, 3x3@230

Lat Delt Raises 3x15e ss w Shouler Press 3x12e
Kroc Rows 2x25e

[lift4sport]

Day 4
Thursday, 21/03/2013

Squat: 5x225, 3x265, 1x295, 2x5 @ 315

Stoked on squats! Had a flight to catch, so I left right after this… glad I got all my reps!

[lift4sport]

(first 2 days back from week off – dropped #s)
Day 1
Thursday, 28/03/2013

Push Press: 5x135, 3x175, 2x205, 1x235
Split Jerk: 1x250

Bench Press: 5x135, 3x175, 3x5 @ 205

Lat delt raises 3x12e ss w EZ bar curls 3x12 e ss w Tricep rope push downs 3x12e

[lift4sport]

Day 2
Friday, 29/03/2013

Hang Clean: 5x135, 3x175, 1x200, 1x225, 1x250

Squat: 5x225, 3x260, 3x5 @ 295

[lift4sport]

“1 Week”
Day 1
Sunday, 31/03/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230, 1x255

Squat: 5x135, 5x210, 5x240, 5x270, 5x300

Deadlift: 5x325, 3x370, 3x410

Deadlift 3x10 @ 275 ss with 3x8 glute ham raises
This was probably too much PC volume, my hams, glutes, and lower back have been fried for 3+ days from this workout because I’m so used to just ramping to one set of DLs and then calling it a day

[lift4sport]

Day 4
Wednesday, 03/04/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230, 1x255 – My reps on Sunday weren’t so great, so I wanted to be more confident with these. Pretty happy with how things went.

Squat: 5x135, 5x210, 5x240, 5x270, 3x305 Front Squat 225x6

RFESS 3x10e ss w 3x15 Facepulls

[lift4sport]

Day 5
Thursday, 04/04/2013

Split Jerk: 5x135, 3x185, 1x210, 1x230, 1x255

Bench Press: 5x135, 5x155, 5x175, 5x195, 3x215, 8x175
(Supersetted with Chinups 5x5)

Cable Flies 3x12e ss with Lateral Delt Raises 3x15e
Kroc Rows: 2x25e

[DavoBC]

Some serious weight going on here, nice work!