5/3//1 Finally!!!!

[Rileigh]

Seeing some big gains here, good job bro!

[danki]

Thanks Rileigh. Don't think I've gained anything yet. I'm on the 3rd cycle of 5/3/1 so things are starting to get tough.

[danki]

3/6 "press"

1)Press (145) 10 total reps [5x2]

2)Seated press
125x8
145x5
135x6

3a)Hang snatch pull (225-325) [225-245 is a good working weight for me] 4x3-5
3b)Resisted pushup (bands) 4x8
3c)Farmer's (80s) 4x3 trips [~50' per trip]

4)Tricep pressdowns 2x15-20

[danki]

3/7 "RFESS"

1)RFESS (145) 3x10 [this is hell]

2a)1-leg press (~95/side) 3x6-8
2b)Band squat (145-195+black bands) 3x10-12

3)Lying leg curl 2 sets.

[danki]

3/8 "Pullup"

1)Pullup
BWx3
25x3
+50x3

2a)1-arm floor press
3x6-8 (75lbs)

2b)Pullups, pulldowns, slow pullups, 5 sets

3a)DB row (65) 3x8
3b)facepull 3x10-12
3c)overhead rope extension 3x8-10

4)biceps 1 long set.

[danki]

3/11 "press"

1a)bat wings 3 sets (up to 32s)
1b)waiter's carry 3 sets (up to 25)

2)Press (155) 5x1
3)1-arm pullup progressions (w/band in offhand) 3 sets

4a)1-arm pushup progression on balance disc 3x5/side
4b)DB row 3x8-10 (80)
4c)allligator walks/pushups 3 sets.

5)Bat wing for time 20sx30 seconds.

[danki]

3/13 "DB snatch day"

1a)Glute activation x 2 sets
1b)Swing 55lbs 2x7

2)DB hang snatch (75) 3X5

3a)Deadlift (315) 4x4
3b)PUPP (pushup position plank) 4x30-45 sec
3c)Dynamic split squats 4x10 [switch to different dynamic lift next week]

[danki]

3/15 "farmer's day"

1a)Pullups 3x2
1b)Pushups 3x5

2)Farmer's (each trip is about 40-50 ft.)
50sx5 trips
60sx5 trips
70sx6 trips

3a)1-arm db press (65) Ladders 3x1-3
3b)Slow pullups, and paused reps (BW) Ladders 3x1-3

4a)Pushup 15,15,12
4b)Facepull 3x12
4c)Shoulder raises (front and side) 3x10

[danki]

3/18 "press" New cycle

1a)Batwing 3 sets
1b)Waiter's walks 3 sets

2)Press (145) 15 total reps [3,3,2,2,2,1,1,1]

3)Pullup progressions ~4 sets

4a)DB row (50) 3 sets
4b)1-arm pushup progressions 3 sets
4c)Cable incline press 3x10

5)Batwing for time (25s)x 40 sec.

[danki]

3/20 "snatch day"

1)Db snatch (85) 15 total reps 5x3

2a)Deadlift (275) 5,5,8
2b)RFESS close stance (+50) 15,15,15
2c)Leg press (2plates/side) 15,15,15

3a)Pulldown (90) 4x10
3b)PUPP 4x (~30sec)

Not a very heavy workout, but damn it was hard.

[danki]

3/22 "farmer's day"

1)Farmer's walks
70x3 trips
80x3
90x5 trips

2a)DB push jersk [slow negatives = ~6 secs]
70x3
75x3
75x2-2

2b)Weighted pullups regular reps + slow negatives
30 x 3 regular/3 slow
30 x 3/3
50 x 2/4

3a)Pushup 3x12-15
3b)Facepull 3x15
3c)shoulder raise 3x6

[danki]

3/23 "RFESS"

1)RFESS (paused half way up each rep)
135x5
135x5
155x5

2)Alternating eccentric 1-leg curls 2x5

3)Contra-lateral loaded DB RFESS
30x10
45x10
60x10

4)Lying leg curl
2x8-10

[danki]

3/25 "Press"

1)155 (10 total reps) 2,2,1,1,1,1,1,1

2a)DB bench (80s x 25 total reps) 6,6,5,5,3
2b)Weighted pullup (+15) 6,6,5,5,3

3a)facepull 3 sets.
3b)Overhead triceps 3 sets
3c)biceps 3 sets

[danki]

3/27 "Snatch"

1)DB snatch (95) 10 total reps , 1,2,2,2,2,1

2a)Deadlift (325) 5,5,8
2b)Leg press feet high 3x15

3a)RFESS
25s x 10
35s x 2x10
BWx15

3b)Pulldowns 3x10

[danki]

3/29 "farmer's"

1)Farmer's walk
up to (110s) x 2 trips

2a)DB jerks 80 3x5
2b)BW pullup + negative reps, 8/4,8/4,7/5

3)Pushups (40 reps as fast as possible) 2:00

4a)FAcepull
4b)shoulder raise.

[danki]

3/30 "RFESS"

1)RFESS (165) 25 total reps, 8,7,6,4

2)Seated leg curl 2x8

3)Pullthrough 1x20

[danki]

4/1 "Press"

1)Press 165 x 5 total reps [too heavy, push pressed 5x1 w/slow eccentric]

2a)Press 8x3 (speed) 95-115
2b)Pullup 8x3 (BW+25)

3a)Farmer's 4x3 (70s)
3b)Tricep pressdowns 4x10

[danki]

4/3 "DB snatch"

1)DB snatch (90) x 18 total reps/side 3,3,4,4,4

2)Goblet RFESS (70) 3x10
3)Deadlift (225) 3x10
4)Goblet walking lunge (45) 4x15

[danki]

4/5 "farmers"

1)Farmer's
75x2 trips
85x2
95x4 trips

2a)Dips Macine and BW 30 total reps
up to +30x8
2b)Pullups 30 total reps
up to 15x7

3a)Shoulder press 75 x 5 x 8
3b)Facepull 100x 5 x10

4)biceps

[danki]

4/8 "press day" 3x3

Press -
125x3
135x3
145x3

2)EDT circuit [10:00]
Pullup (BW) 5,5,4,4,4,4,4, [30 reps]
DB floor press (80s) 5,5,4,4,4,4,4, [30 reps

3a)EDT circuit [10:00]
Facepull (120) 8x8 [64 reps]
Dip machine [105] 8x8 [64 reps]

[danki]

4/10 "Snatch day"

1)DB snatch (95)x 12 total reps [2,4,3,3]

2)EDT circuit [10:00]
Barbell RFESS L/R (145lbs) 35 total reps [5,5,5,5,5,5,5,]

3)EDT circuit [10:00]
Lying leg curl (95) 5,5,5,5,5,5
1-leg press (70) 5,5,5,5,5,5, (30 total reps)

[danki]

4/12 "Farmer's day"

1)Farmer's walks
(110s) 3x1 trip [ea trip ~50ft] no straps
(110s) 1x4 trips w/straps

2)EDT circuit (10 mins)
Press (95) 5,5,5,5,5,5,4,4,4,2 [44 reps]
DB row (75) [44 reps/side]

3)EDT circuit (10 mins)
Pushup 8,8,8,8,6,6,6,6,6,6 [62 total reps]
Pulldown (105lbs) [62 reps]

[danki]

4/13 "lower day"

1a)Rack squats (high bar)
225x3
275x3
315x3

1b)1-leg SLDL
60-80 x 3x5

2a)1-leg modified deadlift lunge (8lb med ball) 4x10
2b)Jump rope 4x60 sec.

[danki]

4/15 "press day"

1)Press 3x2
135x2
145x2
155x2

2)EDT circuit (10mins)
Pullup (BW) 7,7,5,5,4,4 [32 total reps]
DB floor press (80s) same reps

3)EDT circuit (10mins)
Machine dip (120) 10,10,8,8,8,8 [52 total reps]
Facepulls (130) same reps.

[danki]

4/17 "snatch"

1)DB snatch (100lbs) 6x1

2)EDT circuit (10:00)
RFESS (145) 7,7,7,7,7,5 [40 reps / leg] INCREASE NEXT TIME

3)EDT circuit (10:00)
Machine leg press (110) 8,8,8,8,5,5,5,5 [57 reps]
lying leg curl (110) same reps