5/3//1 Finally!!!!

[danki]

I know my log is titled 5/3/1 but I haven't actually been doing it for quite a long time now.

I like to mix things up quite a bit which is very different than 5/3/1. If you can go in every day and do very similar workouts then the program will probably work very well for you.

I like to hit my main lifts with some focus for lower reps and then do a bunch of accessory work.

Good luck.

[danki]

8/2 "A"

1)Hang High pull (165) 3x2-3-5 [used straps on the sets of 5
2)DB RFESS [hamstring focus] (50s) 3x3-5-10

3a)Decline CG rack press
(175)4x5
(135)2x8

3b)BW pullup 4x5
Lat pulldown (135-150) 2x8

4+)DB shoulder raise, tricep pressdowns.

[danki]

8/4 "TBT"

1a)Rack straight leg deadlifts wich black short bands
135x8
185x8
155x8
115x12

1b)Lat pulldowns (120-135) 4x10-12
1c)1-leg or 2-leg glute bridges 4x10/ 20 on last set

2a)Press (95-105) 3x8-10
2b)Goblet bottom partial RFESS (50lbs) 3x10/leg
2c)DB high pulls (40s-50s) 3x10

3)Lying leg curls 4x8-10
4)Band triceps.

[danki]

8/5 "TBT"

1)Circuit
-Hang High pull (155) 8x2
-Rev. lunge or split squat (45) 8x5/leg
-DB inc bench (60s) 8x5

2a)Pushups 20,10,10 [20 sec rest before 2b]
2b)DB press (55) 3x2-3 [20 sec rest before 2a]

3a)Lat pulldown (75) 20,20,20 [""]
3b)Pullup (BW) 3x3

4)Lying leg curl

[danki]

8/7 "Full body, pull focus"

1a)Deadlift (315) 10x2
1b)DB push press (90) 10x2

2a)DB high pull (60s) 10x5
2b)Band pushup (red band) 10x5
---------------------->Alternate between 2a & 2b on the minute, every minute for 20 mins

3)Band triceps
4)Ball leg curls.

[danki]

8/12 "A"

1a)Hang high pull (155) 5x3
1b)1-arm DB bench (70) 5x3
1c)Eccentric single leg ball curls 5x3

2a)Reverse lunge (30lbs) 5x5
2b)Core ball circles 5x5
2c)Pullups 5x5
2d)Pushups 5x8

3+)Band shoulder/RC work

[danki]

8/14 "B"

1a)DB press (65) 3x2-3-5
1b)RFESS (65s) 3x2-3-5

2a)DB highpull (45s) 5x8 [on the minute alternate between 2a, and 2b]
2b)Mini band pushups 5x8

3a)1-leg glute bridge on foam roller 3x6-8
3b)DB scarecrows 3x8-12

[danki]

8/16 "a"

1a)High box squat (275) 3x2-3-5
1b)DB floor press (90s) 3x2-3-5

2a)Pullup (BW) 8x5 [on the minute]
2b)Push press (115) 8x5 [on the minute]

3a)Seated calf raise (25) bunch of sets of 10
3b)Farmer's (70s) bunch of sets of 2x50'

[danki]

8/19 "b"

1a)DB press (70) 2x2-3-5
1b)RFESS (70s) 2x3-5-7

2a)DB high pulls (55s) 8x5 [on the minute]
2b)Black band pushups 8x5

3a)1-leg glute bridges (ground-foam roller) 3x8-12
3b)lat pulldown 3x8-12

[danki]

8/21 "A"

1a)DB floor press (90s) 2x2-3-5
1b)1-leg SLDL (45s) 2x3-5-7, 5

2a)Push press (125) 6x6 on the minute
2b)pullup (BW) 6x6 ""

3a)seated calves (35x15) (70x12,10)
3b)farmer's

[danki]

8/23 "B"

1a)Press (70) 3x2-3-5
1b)RFESS (70s) 3x3-5-7

2a)High pull (55s) 6x7 (on the minute)
2b)Band pushups (black band) 6x7 (on the minute)

[danki]

8/26 "A"

1a)Pushups (25+black band) 2x2-3-5
1b)Pullup (25+10) 2x2-3-5

2)DB press (55) 6x6 [on the minute]
3)Goblet RFESS (70) 6x8 [on the minute]

4+)Seated calves, face pulls

[danki]

8/28 "B"

1a)Rack RDL (235-275) 5x5
1b)DB floor press (90s) 5x5

2)DB row (70) 10x4 on the minute
3)Single leg RDL lunge (45) 5x8 alternating on the minute

[danki]

8/30 "A"

1a)Pullup (30lb vest) 3x2-3-5
1b)Pushup (30+blk band) 3x3-5-5

2)RFESS (145) 2x8

3)DB press (55) 7x4/4 on the minute

4+)Jump rope, abs, farmers

[danki]

9/1 "A"

1a)Rack RDL (245) 2x2-35 [long squeeze at top]
1b)DB Floor press (95s) 2x2-3-5

2a)DB high pull (60s) 4x5
2b)BW row 4x5

3)1-leg deadlifts (40) 3x5

[danki]

9/3 "B"

1)DB press
65x2-3-5
70x2-3-5
75 x 4x1

2a)Hip flexor stretch 2x30sec
2b)Glute march 2x5/side
2c)RFESS (135) 2x10

3a)Scap pullup negatives 2x5
3b)Pushup 2x10
3c)pec stretch 2x30 sec .

[danki]

9/5 "A"

1a)DB floor press
90sx5
90sx5
90sx8

1b)Static holds
235x10s
235x10s
255x15s

1c)Glute bridge progressions (marches) 3x8

2a)BW row 3x8
2b)Suitecase carries (60) x 3 x 60`
2c)1-arm pushup progression 3x8

3)1-leg deadlift lunges 6,6,15

[danki]

9/13 "TBT"

1a)DB press (65) 5,5,7
1b)1-leg glute bridge 3x5

2a)Rev. lunge
25lbsx8
45lbsx8

2b)DB floor press (85) 2x8

3)Farmer's (85s)
2x2 trips
1x3 trips

4a)1-leg deadlift (+10) 10,15
4b)Stairmaster 2x1:30-2:00

[danki]

9/16

1)Hillsprints (sprint, alternated with walk) [15 mins] 10 total reps

2)
1-leg deadlifts (bw) x 20
pushup x 24
1-leg deadlifts (bw) x 20

[danki]

9/17

1)DB Press (70) [AMRAP in 10:00]
3,3,3,6x2 [21 reps]

2a)Farmer's walks (80s)
3x4 trips
1x3 trips

2b)Pushup
18,18,16,16

3a)Med ball fr. raises (8lbs) 2x20
3b)Facepull 2x20

[danki]

9/19

1a)FP (85s) 2x8
1b)Skater squat (35-45?) 2x8

2)DB press (65) 20 total reps?

3a)Glute bridge 2x8-10
3b)Pullup 2x8-12

4a)1-leg deadlift
4b)stair/treadmill

[danki]

9/21

1)Deadlift from 4" with static holds at top - up to 325x5

2a)Side stepups - up to (45) 4x5
2b)glute bridge 4x10-20

3a)jump rope
3b)abs

4a)DB high pull - up to (55) x 5
4b)DB row up to 60 x 8

[danki]

9/23 "hill sprints"

(15:00) sprintx2/walkx1 = 13 total reps.

[danki]

9/24

1)DB Press (75) [10:00] 2,2,9x1 [[13 reps per arm]]

2a)Farmer's (90s) 10 trips in as few sets as possible (3,3,3,2)
2b)Pushups +red band ((40 reps in as few sets as possible)) (13,12,10,5)

3)BB static hold (double overhand grip) (235) x 20 sec

4a)X-pulldowns 3x15
4b)Plate raise 3x10-15

[danki]

9/26

1a)FP (95s) 3x5
1b)1-leg squats (40lbs) 3x5-6

2)DB press 70lbs [5:00] 2, 6x1 (8 reps per arm)

3a)1-leg deadlifts
25s x 7
35s x 7

3b)pullups 2x5

4a)jump rope
4b)glute bridge
4c)rows