5/3/1 Log

[KR3W1]

I haven't had the chance to hit the gym in 2 months. I'm going to run the 5/3/1 body weight variant, the workouts are quick and I should be able to fit them into my schedule.

Stats:

18
5'10"
185 lbs

PRs:
Military Press- 175x5
Bench Press- 265x5
Squat (ATG)- 315x5
Dead lift- 415x5

Current Maxes:
N/A

For the past 2 months I've been following a pretty intense PT regimen which caused me to lose 10lbs and killed my sweet gains even further. I'm just going to start off light and slowly work my way back up to my previous strength.

I'll attempt to get pics later

[KR3W1]

22-OCT-2012

2 mile run fast paced

[KR3W1]

23-OCT-2012

8 mile endurance run

[KR3W1]

24-OCT-2012

A.M. - ARMY PRT

P.M. -

1 mile warm up run

Military Press:
5x60
5x75
3x90
5x95
5x110
*10x125*

Chins:
75xBW

Dips:
75xBW

[JustBulk]

Swinging by to wish you good luck and all the best.

[KR3W1]

Swinging by to wish you good luck and all the best.

rep me *******

25-OCT-2012

1/4 mile sprints x 8
1/4 mile lunges x 2
2:00 max sit ups x 2
2:00 max push ups x 2

[KR3W1]

26-OCT-2012

A.M.

Army PRT

P.M.

Deadlift
5x120
5x145
3x175
5x190
5x220
*12x250* Lost a phuck ton of strength on my grip.. legs and back felt pretty solid though

GHR
75xBW

Leg raises
75xBW

[KR3W1]

29-OCT-2012

A.M.

Army PRT

P.M.

bench press
5 × 95
5 × 120
3 × 145
5 × 155
5 × 180
*9 × 205*...
chin-ups
75 × BW
pushups
75 × BW

[KR3W1]

OCT-30-2012

A.M.

1 mile warm up

Upper body/Ab body weight circuit

squat
5 × 105
5 × 130
3 × 155
5 × 170
5 × 195
*9 × 220*....
one leg squat
75 × BW
sit-ups
75 × BW

[KR3W1]

31-OCT-2012

AM

Army PRT

PM


military press
5 × 60
5 × 75
3 × 90
3 × 100
3 × 115
12 × 130
chin-ups
75 × BW
dips
75 × BW

[bogui94]

75 dips & chin-ups in one go? Holy fuark! I wouldn't be able to do that..
subbed

[KR3W1]

75 dips & chin-ups in one go? Holy fuark! I wouldn't be able to do that..
subbed

Nah I just do sets to failure until I hit 75. BRB 75 pull-ups in one set...

AM

APFT Test: Maxed it

Push ups: 74 in 2:00
Sit ups: 85 in 2:00
2 mile: 12:57

Did Week 3s workout by accident

Deadlift
5 × 120
5 × 145
3 × 175
5 × 220
3 × 250
**15 × 275** felt a lot better than last week
GHR
75 × BW
leg raises
75 × BW

[KR3W1]

4-NOV-2012

Bench Press
5x95
5x120
3x145
3x170
3x190
**9x215**

chin ups
75

push ups
85

leg raises
75

[thatonedude_808]

In bro. Nice lifts! I'm curious to see how well it runs on a cut. How strict are you on your macros?

[KR3W1]

In bro. Nice lifts! I'm curious to see how well it runs on a cut. How strict are you on your macros?

I'm actually not cutting right now but to answer your question not strict at all. I shovel chow down my throat until I'm on the verge of puking 3x a day but I run so much that I barely manage to maintain weight

5-NOV-2012

Squats (ATG)
5x105
5x135
3x155
3x105
3x210
**12x235**

One leg squat
75xBW

Decline sit ups
75xBW

Calf Raises
75x??

[KR3W1]

6-NOV-2012

AM

Special Unit PT

3 mile

upper body/ ab circuit

(pull ups, dips, push ups)/(6 inches, flutter kicks, sit ups, crunches, planks, etc.)

I'm going to try to make it to the gym later tonight but I probably won't have time

[KR3W1]

7-NOV-2012

AM Army PT

2 mile
stairs
calf raises
abs
push ups

PM

Military Press
5 × 60
5 × 75
3 × 90
5 × 110
3 × 125
**11 × 135**

chin-ups
75 × BW

dips
75 × BW

hammer curls
35x5
40x5
45x5

exaggerated strict form curls
35x10
30x10
25x10

tri pulls

[KR3W1]

8-NOV-2012

AM

special unit pt

push ups & sit up pyramids
20/20
19/19
18/18
17/17
16/16
15/15
14/14
13/13
12/12
11/11
10/10
=155 of each

pull ups
1xBW
2xBW
3xBW
4xBW
5xBW
6xBW
7xBW
8xBW
9xBW
10xBW

ab circuit

buddy carry - 1 mile (had to carry a 230lb phucker, was brutal)

[KR3W1]

8-NOV-2012

PM

deadlifts
5x120
5x145
3x175
5x220
3x250
**15x290**

db shrugs
65x10
65x10
65x10

45(plate) x 30 for 3 sets

GHR
75

[KR3W1]

9-NOV-2012

AM

bench press
5x95
5x120
3x145
5x180
3x205
**9x225** (spotters hands lingered around the bar last rep, not sure if he touched it)

chin ups
10
10
10

push ups
25
25
25