View Full Version : Shuta's 5/3/1 LOG
03-28-2010, 12:00 PM
Ok well i started this 5 days ago, so i'll back date and post the whole week here, i'll up date this once a week at minimum.
24 March (my first day, did not have a military max so it was a little heavy)
30x10 for 3 sets
35x10 for 1 set
Up right rows
DL (went a little heavy on this, did not do 90% of my max did 90% of 100% of my max and was supposed to do 400 for my last lift but my gym did not have 2 1/2s so i went 405 and not thinking about my collars weighting 5lbs ea. it ended up at 415 anyways good clean lift for 8 i thought.
27 March (also did not do 90% of 90% but 90% of 100% i will adjust next week)
Front Pull Downs
325x5 (deep box squat)
350x5 (deep box squat)
Box Bar Lunges
my abs where toasted after that, let me know what you all think i'm looking foward to week too can't wait. i'll do the right percentages and hopefully not burn out to soon.
03-28-2010, 12:47 PM
good start and good luck!
03-28-2010, 01:49 PM
Good choice going with 5/3/1. I have been on it for a year and a half with some great results. You have some strong numbers too, just make sure you don't start to heavy. It will cause you to stall out real fast. Be patient and you will be really happy with the results.
03-31-2010, 08:13 AM
Did Military press today on week two of 5/3/1
BWx8x2sets with 2 assisted
BWx2x1 set 6 assisted did not make it to 10
straight bar skulls
Great workout i'm feeling it. Once again i puked after my second set of Pull Up's really pushing myself. I like using the percentages and know what i have to do each day and force my last set of reps..
04-01-2010, 09:24 AM
Right to the Point:
415x9 1 better than last week.
560x10 for 1set
Really good workout felt it loving the 5/3/1 so far
04-04-2010, 09:05 AM
After two days off because of missions i did my second Bench day with 3 on the 5/3/1
280x3+ 8 times total
Tri Press Down
had an ok workout was a little tired, the heat is getting bad over here that may have something to do with it. We'll see how my leg day goes tomorrow
04-07-2010, 10:29 PM
this is my April 6th workout
420x5 (lost concentration should of done more)
all in all a pretty good workout for how busy i am getting again.
04-08-2010, 05:48 AM
Great work on the last couple sessions!
04-11-2010, 03:09 AM
9 April's workout (yeah got busy running missions here but still getting it done)
this is my heavy week
Military Press (i do them standing to the front)
145x7(really surprised i got 7 i'm really weak on standing front military)
DB Bench (Oh i felt the burn)
90x10x3 (both where "WORK" sets but i got 10)
Seated DB overhead extensions (both at once)
not to bad of a workout today i'm doing deadlift i'll get that up as soon as i'm done, hope to have a new vid for technique purposes. plus i get a kick out of watching myself pull mad weight motivation is the key!!
04-15-2010, 11:19 PM
April 11 Workout a few days late on posting and well i'm missing days like crazy picked up mission tempo a little but here ya go
435x8 (video on the video page)
pretty good workout i thought
04-15-2010, 11:22 PM
13 April Bench Day 3rd week on 531
295x6 (video also on video page)
BWx10x5 (got 8 on my middle two sets on my own little help on the last two and last two sets i got ten on my own again)
i think i'm missing my squat day its he 16th and i have not done them yet thinking of just going into the deload week and pickign it all up again next week been to busy to do ****, but i need to stay in the damn gym its the only thing that keeps me sane over here FML
04-16-2010, 09:25 AM
Subbing to your log. You are a strong dude. Thank you for what you do for our country too!
04-17-2010, 08:32 AM
Deload day 1
Rope Press Downs
Rotate Cuff work
light light day felt good to go to the gym today had to many days off
04-21-2010, 08:50 AM
its not that i have not been updating, i have just not been lifting it was my deload week and i've been way to busy on mission to lift so i said screw it and just took most of the week off. But i'm back on my second rotation of 5/3/1
Incline Press (bar)
80x10x2 (Puked on my 4th set)
225x8 on own 2 with a spot 10 total
feeling stronger i think, still loving the 5/3/1 lost about 4lbs due to it heating up over here and working more. 204lbs today
04-22-2010, 12:38 PM
400x10 needed 5+ got 10
Awesome DL day, Will have video's up
04-24-2010, 08:45 AM
DB seated military
60x10x2 (was not feeling well)(went and puked)
80x9 got stuck on the 10th, **** day
Bent over Bar Rows
lost another 2 pounds down to 202 now lost 6 pounds in about 2 weeks the damn heat over here is getting bad..but i'm staying strong so that's a plus
04-26-2010, 08:25 AM
500x5+ only got 5
felt sick so i quick the workout for the day
this is my second month of my 5/3/1 my bench and dead's are going thru the roof but my squats are not doing well!!! any help is grateful!!!
04-28-2010, 09:43 AM
145x5, not as good as i had hoped but i'll take it anyway i can
Incline bar press
pretty good workout seeing how it was 100 degrees in the gym i'll take them anyways i can get them now adays
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