3X5 Journal

[millertime]

Day 1:
Clean
Dumbbell Press
DB Rows
Trap Bar Shrug
Rear Lat Raise

Day 2:
Squats
SLDL
DB Curl
French Press
Calf Raises

All exercises are 3 sets of 5 reps, not to failure.

[millertime]

Jan 18

Training:

Cleans:
135*5
135*5
135*5

DB Press:
100*5
110*5
110*5

DB Rows
100*5
100*5
100*5

DB Shrug
130*5
130*5
130*5
^These will be replaced with trap bar shrugs next week.

[millertime]

Jan 20

Training:

Rear Lat Raise:
35*5
35*5
35*5

DB Curls:
55*5
60*5
60*5

DB Shoulder Press:
60*5

Side Lat Raise:
45*5
45*5

Crunches on Decline Bench:
45+*5
45+*5
45+*5

French Press:
90*5
90*5
90*5

[millertime]

Jan 25

Training:

Squats
315*3
315*3
295*5

SLDL
225*5
225*5
225*5
These were a killer on my lower back after the heavy squats.

DB Curl
60*5
60*5
60*5

French Press
90*5
90*5
90*5

Calf Raises
145*5
145*5
170*5

[millertime]

Originally posted by millertime
Day 1:
Clean
Dumbbell Press
DB Rows
Trap Bar Shrug
Rear Lat Raise

Day 2:
Squats
SLDL
DB Curl
French Press
Calf Raises


I'm going to move the cleans to leg day. I Might drop the SLDL or move it to the last exersice of the day becuase SLDL after squats is a killer on my lower back. Today I am going to try BB rows instead of DB rows.

[millertime]

Jan 29

Training:

BB Row:
Warm-up
135*10
135*10
135*10
I did these slow and light to learn the form.

DB Press:
110*5
110*5
110*4

Trap Bar Shrugs:
6 plates*5
6 plates*5
6 plates*5
I don't know how much the trap bar weights, it feels lighter then 45lbs. My traps were dead after the shurgs, I want to thank MonStar and Delphi for telling me about these.

Rear Lat Raise:
35*5
35*5

Side Lat Raise:
45*5

[millertime]

Feb 1

Training:

Cleans
135*5
135*5
135*5

Squats
275*5
315*4
315*4

DB Curl
60*5
60*5
60*5

French Press
90*5
90*5
100*3

Calf Raises
145*5
180*5
180*5

SLDL
225*5
275*3
275*3
My grip was giving out so quick, I couldn't hold on for more then 3 reps.

[PaulB]

just curious, why till 5?

[millertime]

Paul, its based on the old 5x5 routine only I lowered the volume to 3 sets. Many people have had success with the 5x5 routine gaining both strength and size.

[millertime]

Feb 5

Training:

BB row
185*8
185*8
185*8
Next week I'm going to add weight and get the reps down to 5.

DB Press:
110*5
110*5
110*4
Again I couldn't get the last rep.

Trap Bar Shrugs:
6 plates*5
8 plates*3
6 plates*5

Rear Lat Raise:
30*5
30*5

Side Lat Raise:
40*8

[millertime]

Feb 8

Training:

Cleans
135*5
155*5
175*5

Squats
295*5
315*5
315*4

DB Curl
60*5
60*5
65*3

French Press
90*5
90*5
90*5

Calf Raises
180*5
180*5
180*5

[MonStar]

Nice strength man!! Keep up the hard work, hope that you get good results with 3x5.

[millertime]

Originally posted by MonStar
Nice strength man!! Keep up the hard work, hope that you get good results with 3x5.

Thanks monstar. I have seen good reults in the short time I've being using the 3x5 method.

[Coke]

Good luck with the 3x5 or anything you do in the future.

[millertime]

Thanks Cocoa.

[millertime]

Feb 12

Training

BB Row:
185*5
225*5
225*5

DB Press:
110*5
110*5
110*4

DB Flyers:
35*8
35*8
35*8

Trap Bar Shrugs:
6 plates*5
6 plates*5
6 plates*3
My grip gave out on the last set.

Rear Lat Raise:
30*8
25*10

Side Lat Raise:
40*8

[millertime]

Feb 17

Training

Shoving too much snow. :help:

[millertime]

Feb 21

Training:

My back was sore from shoveling snow, so I didn't want to push my self to hard.

Squats
295*5
315*5
315*3

Cleans
135*5
185*3
My form went to $#!t on the last 2 reps of 185.

DB Curl
60*5
60*5
60*5

French Press
90*5
90*5
90*5

Calf Raises
180*5
180*5
180*5

[millertime]

Feb 24

Training

BB Row:
225*5
225*5
225*5

DB Press:
110*5
110*5
110*4
I still can't get the last focking rep:mad:

DB Flyers:
40*10
45*8
45*8

Trap Bar Shrugs:
6 plates*5
6 plates*3
6 plates*5
6 plates*5
I could not get the 4th rep on the 2nd set. I decided to add another set at the end to make for it.

Rear Lat Raise:
20*10
25*10

Side Lat Raise:
40*5

[millertime]

Feb 27

Training:

Squats
225*5
275*5
315*5
185*20

DB Curl
60*5
60*5
60*5

French Press
90*5
100*5
100*5

Calf Raises
180*8
180*8
180*5

SLDL
275*5
275*5
275*5

[bradley]

Nice work on the squats Millertime. I am sure that last set was tough. Are you satisfied with your progress using the new routine?

[millertime]

March 2

Weight Training

BB Row:
225*5
225*5
225*5

DB Press:
110*5
95*8
75*10

Trap Bar Shrugs:
6 plates*5
6 plates*5
6 plates*5

Rear Lat Raise:
25*8
25*8

Side Lat Raise:
45*5

Plyometrics

Clap Push-ups
BW*20
BW*20

[millertime]

Originally posted by bradley
Nice work on the squats Millertime. I am sure that last set was tough. Are you satisfied with your progress using the new routine?

The routine is working great, my diet is the weak link. I don't eat farley enough calories. My addiction to junk food doesn't help either.

[Blitzforce]

You know cleans work better with 3 reps or lower when you go heavier.

[millertime]

Blitz, I'm still learning the form of cleans. When I'm ready to go heavy I will keep the reps low.

[Isaac Wilkins]

Originally posted by millertime
Blitz, I'm still learning the form of cleans. When I'm ready to go heavy I will keep the reps low.

You might find it easier to learn the form with higher sets/lower reps/lower weight.

It prevents fatigue from coming in at all. 5-8 sets of 2 perfect reps is better than 3 sets of a target of five reps where you get three good ones and 2 weak ones.

[millertime]

Ok Borris, I'll give that a try next work out.

[millertime]

March 3

Cardio

Treadmill
12 minutes 3% incline 6.5 speed

elliptical thing
7 minutes, never doing this again.

Treadmill
10 minutes 0% incline 6.0 speed

Another weird elliptical jammy with arm moving things
5 minutes level 3. Mental note never do this again

[millertime]

March 4

Weight Training:

Cleans
135*8
155*5
175*3
195*5

Squats
275*5
275*5
275*5

DB Curl
60*5
60*5
60*5

French Press
100*5
60*10

Calf Raises
135*8
180*5
180*5

SLDL
135*5
225*3
315*5
405*1

I was in the zone this workout, I had perfect form on all my lifts.

[millertime]

March 7

I was all set to do my 3*5 routine, but when I got to the gym I said fock that. I took all the sets to failure.

Weight Training

BB Row:
Warm up
225*5
225*8

DB Press:
Warm up
110*6
90*10

DB Flyers:
35*5
45*10

Trap Bar Shrugs:
Warm up
6 plates*8
6 plates*7

Rear Lat Raise:
25*10
25*8

Side Lat Raise:
45*3

Plyometrics

Broomstick Twist
50 twist
50 twist

[millertime]

March 10

Weight Training:

Cleans
135*5
155*5
175*3
195*5
215*3

Squats
Warm-up
275*8
315*3
315*3

DB Curl
60*10

French Press
90*10

Calf Raises
135*8
180*7
180*8
180*5

SLDL
135*5
225*5
315*8
315*8

[Neil]

Great journal millertime. I noticed you haven't stuck to the protocol you outlined in the beginning. Any specific reason? Either way I like the split and the 3x5 idea. Good strength on the cleans too. Keep up the good work man, I'll be popping in to check it out regularly.

[millertime]

Neil, 3x5 was a guild line for my routine sometimes I change it up for variation. Also I'm a HIT person I like to train to failure on one or two all out sets.

[millertime]

March 13

Weight Training

BB Row:
Warm up
185*10
225*5
225*3

DB Press:
110*7
110*5
100*6

DB Flyers:
50*9
50*8

Rear Lat Raise:
25*10
25*10

Side Lat Raise:
45*4

Trap Bar Shrugs:
Warm up
315*8
365*5
^I Assumed the trap bar is 45lbs.

[millertime]

March 15

Cardio

Treadmill
20 minutes of HIIT: 2 min of 6.5 then 1 min of 3.0
Streching
20 minutes of HIIT: 2 min of 6.5 then 1 min of 3.0
Streching
5 minutes 5% incline 7 speed

[millertime]

March 17

Weight Training:

Cleans
135*5
175*5
185*1
205*3
225*3

Squats
Warm-up
275*5
315*5
275*5

DB Curl
60*9

French Press
90*7
90*7

Calf Raises
135*8
180*8
180*8

SLDL
135*5
225*5
315*5
365*5

[bradley]

Cleans seem to be coming along nicely, and that is some impressive strength with the SLDL.:thumbup:

[millertime]

Thanks bradley. Now only if I can only improve my squat I'd be happy.

[bradley]

Do you think performing the cleans first affect your energy levels? What about moving the squats to the first exercise?

[millertime]

I like cleans to be my first exerscie of the day. I'm fresh and can give 100% to the lift. It also warms me up for other lifts and gets my heart rate up. Maybe i'll switch the order at a later time, but for now I think its the best way to do it.

[millertime]

I deiced to changed my routine a little.

Day 1
Olympic lifts:
Snatch:3*3

Wegiht Training
BB Row: 2 sets to failure
DB Press: 2 sets to failure
DB Flyers: 2 sets to failure
Chins: 1 sets to failure
Trap Bar Shrug: 3 sets to failure
Rear Lat Raise:2 sets to failure
Cuban Rotation: 2 sets (stole this exerscie from blitz)

Plyometrics:
Clap Pushups:2 *20

Cardio:
20-40 mins of HIIT on the treadmill or Stairmaster.

Day 2:
Olympic lifts:
Cleans:5*3

Wegiht Training
Squats: 3 sets to failure
DB Curl: 1 set to 4failure
French Press: 1 sets to failure
Calf Raises: 3 sets to failure
SLDL: 2 sets to failure
Hyperextension: 2 sets

Plyometrics:
Side Twist:2*20

Day 3:
Cardio:
Now that the weather is nice(finally!!!), I plan on running sprints outside.
I might add depth Jumps too, but not right away.

[millertime]

March 19 - Light Upper Body

Wegiht Training
BB Row:
225*4
175*8

DB Press:
75*10
75*10

DB Flyers:
25*10

Chins:
BW*20

Trap Bar Shrug:
135*10
225*10

Rear Lat Raise:
25*10
25*10

Cuban Rotation:
35*10
35*8

Cardio
20 mins (2:1 HIIT)

[millertime]

I came on to bump this up. I have still been working out like crazy, unlike you other slackers that leave the site and stop training. I have a new job and I've been working 9-10 hour days.

My rotuine is this...

Day 1

Supper set
BD Press 3*8
DB Row 3*8

Trap Bar Shrugs 2*8
Machine Flyers 3*12
Chin Ups 1*10

Super Set
Rear Lat 2*10
Side Lat Raise 2*12

Lower
Squat 5,5,15,20
Calve Raise 3*10
SLDL 2*5
Curls 3*5
French Press 3*5

I have lost about 3-4% BF and got a tan.